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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES :30 Bike 5/5 Single Arm DB Deadlift 5 Up-Downs 5/5 Single Arm DB Push Press Strength Metcon (Weight) EMOM x 10 MINUTES* 1 High Hang Power Snatch + 2 Hang Power Snatch *Start very Light and work up to a Moderate weight. (Score is Weight) Workout Metcon (Time) FOR TIME 50/40 Cal Bike 25/25 SA DB Snatches (50/35)|(35/20) 30 Up-Downs 40/30 Cal Bike 20/20 SA DB Snatches 20 Up-Downs 30/24 Cal Bike 15/15 SA DB Snatches 10 Up-Downs (Score is Time) KG DB: (22.5/15)|(15/10)

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 6:00 RUNNING CLOCK PERFORM 3 SETS OF: 25 Single Unders 10 Fast Squats (Air Squats – DB Goblet Squats – DBL DB Front Squats)* 10 Groiners :30 Wall Sit 20 Calf Raises *R1: Air Squats, R2: DB Goblet Squats, R3: DBL DB Front Squats Strength Front Squat (Heavy 10-Rep ) ON A 20:00 RUNNING CLOCK… Build to a 10-Rep Heavy Front Squat (Score is Weight) Workout Metcon (Time) FOR TIME 15-10-5* Front Squats (95/65)|(65/45) Back Squat *After each round complete 75 Double Unders. The workout ends with

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rh30 burn

CrossFit Roadhouse – RH+30 View Public Whiteboard Rh30 burn 2 plylo (No Measure) 2 round 10 minutes each 2 minutes break Round 1 AMRAP 200 m row 10 Pushup toe touches 10 split bench Romanian deadlifts right 10 split bench Romanian deadlifts left 10 foam roller wall squats 2 minutes break Round 2 AMRAP 30 cal row 10 Assisted pull ups 10 wall Assisted handstands/ 5 sec hold dumbbell press 10 left and right anti rotation presses

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RH30 build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Build 1 (Weight) 25 minute EMOM KB Romanian deadlift 3×10 KB around the head 3×10 Renegade Rows 3×10 DB Bench Press 3×10 DB Curls 3×10 DB L Raise to External Rotation 3×10 DB Hammer Curls 3×10 DB Bent Over Rows 3×10

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RH30 box

CrossFit Roadhouse – RH+30 View Public Whiteboard Boxing 10 min #1 (No Measure) 10 minute AMRAP 1 minute each 1. 100 1-2 15 Pushup 2. 100 1-2s 15 Lunges 3. 100 1-2 15 Airsquat 4. 100 1-2 10 BirdDog 5. 100 1-2 10 Burpees 2 minute break Boxing: 1. 1,1,2 high low 2. 1,2 3. 1,2,3,4 4. 1,1,3 5. 1 minute break Repeat

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RH30 build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 BUILD 2 (Weight) 25 minute EMOM DB Arnold Press 3×10 Over Head DB Shrug 3×10 DB Shrug 3×10 DB Lateral Raises 3×10 :30 Abmat Sit Ups 3 sets :30 Plank 3 sets :30 HollowBody 3 sets :30 HKR 3 sets

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RH30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard rh30 burn sled 1 (No Measure) RH30 Burn hammer/sled (CrossFit Roadhouse) METCON 2 Ten Minute AMRAP 1. 10 minute AMRAP 400 m row/ 4 minute run 25 m sled push/pull 2 minute break 10 minute AMRAP 2. 20 calories row/2 MINUTE RUN 20 quad heel taps 20 KB sumo deadlifts

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Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 100m Jog 10 Slam Ball Deadlifts 10 Slam Ball Push Press 10 Slam Ball Bent Over Rows 2 ROUNDS 100m Run 10 Slam Ball Ground to Overhead (no slamming yet!) 5/5 Moose Antlers 5 SLOW Bodyweight Renegade Rows* *Perform a slow and controlled Push-Up, row one hand up to the rib cage and back down, then switch hands. Strength Metcon (Weight) 3 SETS 15 DB Glute Bridge-Up 8/8 Single Leg Landmine RDL -Rest As Needed b/t Sets- (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps)

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row (Arms + Hips only) 30 Single-Unders 5 Hang High Pulls w/Empty Barbell 5 Strict Press + 5 Behind the Neck Strict Press w/Empty Barbell Into … 2 ROUNDS :45 Row (Arms + Hips + Legs) 5/5 Single Leg Good Mornings 10/10 Ankle Circles (5 Counterclockwise + 5 Clockwise) :30 Bottom of Squat Hold Strength Metcon (No Measure) EMOM x 8 MINUTES MIN 1 – :40 Double Under Practice MIN 2 – 5-7 Back Squats* *Build to slightly past workout weight. Barbell comes from the floor.

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RH+30 BURN

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Burn 4 (No Measure) 2 Rounds 10:00 stations STATION 1 AMRAP 30 Cal Row/ 3 MIN RUN 30 Sit ups 30 Hollow Flutters Station 2 amrap 200 m Row/1 MINUTE RUN 10 Pushups 10 Pull Ups 10 AIR SQUATS

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