Blog

Tuesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 Single Unders :30 Single Leg Single Unders (Left) :30 Single Leg Single Unders (Right) :30 Backwards Single Unders* :30 Double Under/ Double Under attempts *Rope rotates in the opposite direction -THEN- AMRAP X 4 MINUTES 5/5 BB Single Leg RDL 5 BB Strict Press 5 BB Push Press 5 BB Push Jerk 10 Lunges Strength Metcon (Weight) 5 SETS* 2 Push Press + 1 Push Jerk + 1 Split Jerk *Start moderate-light and build to moderate-heavy set with perfect mechanics. Bar can come from the rack or the

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Tuesday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:00 Max Double Unders 1:00 Plank 1:00 Max Double Unders STATION 2 AMRAP 10 Hollow Rocks 10 DB Push Press STATION 3 1:00 Max Jumping Lunges 1:00 Wall Sit 1:00 Max Jumping Lunges

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Sunday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 EMOM Min 1: Max Plate G2OH Min 2: Max Plate Thruster STATION 2 :30 Max Cal Bike :30 Rest :30 Max Cal Bike :30 Rest STATION 3 EMOM Min 1: Max Plate Hops Min 2: Max Plate Push Press STATION 4 :30 Max Cal Bike :30 Rest :30 Max Cal Bike :30 Rest

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Saturday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 20 Alt. DB Snatch 20 Single DB FR Lunges 20 V-Ups STATION 2 EMOM 10/8 Cal Bike STATION 3 AMRAP 20 Alt. DB Snatch 20 Single DB FR Lunges 20 V-Ups

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Friday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Meter Row STATION 2 :30 Single Arm DB DL (R) :30 Single Arm DB DL (L) STATION 3 Max Double Unders STATION 4 :30 Single Arm DB Arnold Press (R) :30 Single Arm DB Arnold Press (L)

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Thursday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 AMRAP 8 DBL DB G2OH 8 DBL DB Front Squats STATION 2 AMRAP 10 Push-Ups 10 Box Jumps STATION 3 AMRAP 12 Lunges 12 DBL DB Push Press

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Wednesday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 Run 200m in remaining time… Max Up-Down to plate STATION 2 Bike 600m in remaining time… Max Jumping Squats STATION 3 Row 300m in remaining time… Max KBS STATION 4 30 Burpees in remaining time… Max Box Jumps

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Tuesday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 :45 Russian Twists :45 Tuck Hold STATION 2 Max Cal Bike STATION 3 :45 Up-Downs :45 Plank Hold STATION 4 Max Cal Bike

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Sunday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 5 Push-Ups 10 Air Squats 15 Sit-Ups STATION 2 EMOM 6 Burpees + 6 Ring Rows STATION 3 AMRAP 15 Sit-Ups 10 Air Squats 5 Push-Ups

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