Blog

Monday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON AN 8:00 RUNNING CLOCK… 500m/400m Row 10 Slow Alt. Bird Dogs 10 Good Mornings 10 Scap Push-ups 400m/350m Row 12 Alt. DB Deadlifts 12 Alt. DB Hang Power Cleans 12 Single DB Strict Press 250m/200m Row Workout Power Clean (1×3) BASELINE WORKOUT “NCX BASELINE I” I. ON A 15:00 RUNNING CLOCK… Establish a Heavy 3-Rep Power Clean (Score is Weight) -Rest as Needed b/t Efforts*- “CFRH BASELINE I.II (Test)” (AMRAP – Rounds and Reps) (Test Flight! Jan 2021 Launch) II. AMRAP x 12 MINUTES 250m Row 9 Power

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Rh30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard Rh30 burn 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 1:00 ring saw

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 200m Run 5 Scap Pull-Ups + 5 Kip Swings 5/5 Single Arm Ring Row 5 Push-Ups Strength Metcon (No Measure) 5 SETS FOR QUALITY 2-4 Strict Pull-Ups + 2-4 Kip Swings + 2-4 Kipping Pull-Ups (No Measure) Workout Metcon (6 Rounds for time) 6 SETS 200m Run 15 DB Floor Press (50/35)|(35/20) 10 Pull-Ups -Rest 1:00 b/t Sets- (Score is Each Set for Time) KG DB: (22.5/15)|(15/9)

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (8:00 CAP) 8 Air Squats 8/8 Single DB Strict Press 8 Step-Ups 1:00 Row (Moderate Pace) -Into- 2 ROUNDS 8 Air Squats 8/8 Single DB Strict Press 8 Box Jumps 1:00 Row (Workout Pace) Strength Metcon (Weight) 7-7-5-5-3* Thrusters *Build to a moderate-heavy weight. (Score is Weight) Workout “TIGER DREAMS” (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 20 Box Jumps (24/20) 5 Thrusters (115/75)|(75/55) 15/12 Cal Row 5 Thrusters (Score is Rounds + Reps) KB BB: (50/35)|(35/25)

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RH+30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard RH30 Burn hammer/sled (No Measure) 2 Ten Minute AMRAP 1. 10 minute AMRAP 400 m rom 25 m sled push 25 m sled pull 2 minute break 10 minute AMRAP 2. 20 calories row 20 tire strikes

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Thursday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES :45 Cal Bike 10 Up-Downs :30 Tuck Hold 25’ Plate Gun Walk Workout “OH…2020” (Time) FOR TIME 50-40-30-20-10* Cal Bike 10-20-30-40-50 Burpees to a 6′ Target 20-20-20-20-20 Sit-Ups *Alt. Calories: 40-30-25-15-8. -Hard Cap 30:00- (Score is Time) Post-Workout Strength Metcon (Weight) 3 SETS 14 Alt. DB Hammer Curls 7 Bottom Up Barbell Curls 7 Bottom Down Barbell Curls 7 Full Barbell Curls -Rest 1:30 b/t Sets- (Score is Weight)

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RH30 Build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Build Back And PC (No Measure) 25 minute EMOM Ring Rows 3×10 Bench Glute extension 3×10 Wide Grip Pull ups 3×10 Alternating Reverse Lunges 3×10 Supinated Pull Ups 3×10 Box Step ups 3×10 S/A DB Bent Over Rows 3×10 Kang Squats 3×10

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Wednesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – :45 Quad Heel Taps MIN 2 – 15 Glute Bridge-Ups into Max Hold MIN 3 – :45 Max Mountain Climbers MIN 4 – 20 Lunges 5 MIN – :45 Max Light Russian Swings -Then Repeat!- Strength Metcon (Weight) EMOM x 12 MINUTES MIN 1 – 7/7 OH Plate Split Squat* MIN 2 – 14 Half Kneeling Plate Around the Worlds MIN 3 – 15 Single KB Feet Elevated Crunches (Score is Weight) Workout Metcon (AMRAP – Reps) 3 SETS FOR MAX REPS

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Rh30 Box

CrossFit Roadhouse – RH+30 View Public Whiteboard Boxing 10 minutes #2 (No Measure) 10 minute AMRAP 1 minute each 1. 75 1-2 15 Sit ups 2. 75 1-2s 15 Reverse lunges 3. 75 1-2 15 Supermen 4. 75 1-2 10 DeadBugs 5. 75 1-2 10 Box Steps 2 minute break Boxing: 1. 1, 3,4 high low 2. 1,1,2,3,4 3. 1,2,1,2, 3, 4. 1,2,1,1,4 5. 1 minute break Repeat

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Tuesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 9 MINUTES MIN 1 – :40 Single Unders MIN 2 – :40 Kang Squats MIN 3 – :40 Deadbugs MIN 4 – :40 Reverse Single Unders MIN 5 – :40 Lunges MIN 6 – :40 Tuck-Ups MIN 7 – :40 Single Single Double Unders MIN 8 – :40 Air Squats MIN 9 – :40 V-Ups Strength Metcon (Weight) 6 SETS* 2 Tempo Clean Deadlifts (3130) + 1 Hang Power Clean + 1 Power Clean *Keep weight light-moderate. (Score is Weight) Workout Metcon (5 Rounds for time) EVERY

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