Blog

Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 4 Lunge-Lunge-Squat w/Medicine Ball in Front Rack* 4 Alt. Step-Overs 4 Medicine Ball Squat Cleans *At the 2:30 mark, switch to a Lungester … Lunge-Lunge-Thruster w/Med. Ball Into … 2 ROUNDS 5/5 Moose Antlers 5 Push-Up to Down Dog 10 Alt. Groiners w/Twist :30 Bottom of Squat Hold w/Medicine Ball in Front Rack Position Workout LIBERTY BALL (AMRAP – Reps) EVERY 1:30 x 7 SETS 14 Box Jump Overs (24/20) Max Wall Balls (20/14)|(14/10) in time remaining… -Rest 1:00 b/t Sets- (Score is Total Wall

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 100m Jog 5 Air Squats + 5 Jumping Air Squats 5 Scap Push-Ups 20 Alt. Plank Shoulder Taps 5 Burpees 5/5 Side Plank Rotations Into … 2 ROUNDS 5 Body Weight Good Mornings 5 Empty Barbell Clean Deadlifts 5 Empty Barbell Cuban Presses* :45 Tuck Hold Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a 3-Rep Heavy Hang Squat Clean (Score is Weight) Workout ELIZABETH-ISH (Time) FOR TIME 18-15-12-9 Hang Power Cleans (135/95)|(95/65) Hand Release Push-Ups (Score is Time) KG BB: (60/42.5)|(42.5/30) Cool Down Warm-up

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RH+30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard Rh30 DB (No Measure) 2 10 Minute AMRAP 1. 500 m row/2 MIN RUN 10 DBL Db Strict press 10 Db Renegade Row 2 minute break 2. 20 calories row/ 1 MINUTE RUN 10 Burpees 10 broad jump

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 100m Run 7/7 Single DB Curl to Around the World 7/7 Single DB Strict Press + Tricep Extension 10 Tuck-Ups w/ :02 Hold INTO.. 1 ROUND 100m Run 7/7 Single DB Curl to Around the World 7/7 Single DB Strict Press + Tricep Extension 10 Scap Pull-Ups INTO.. 1 ROUND 100m Run 7/7 Single DB Curl to Around the World 7/7 Single DB Strict Press + Tricep Extension 10 Strict Knees to Chest *Coaches — After the warm-up have your athletes grab a quick drink of water

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RH +30 Build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH30 BUILD CHEST AND BACK 2021 (No Measure) 25 minute emom 3×10 JM PRESS (CLOSE GRIP) WITH BENCH 3x 10 DOUBLE BANDED CHEST FLYS 3x 10 BARBELL TRICEP COMPLEX ROLLING TRI EXTENSION SKULL CRUSHER BENCH PRESS 3x 10 LANDMINE PRESS 3x 10 LANDMINE SINGLE ARM ROW 3x 10 LANDMINE SINGLE ARM ROW PERPENDICULAR 3x 10 BANDED HIGH PULL 3x BANDED FACE PULL

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Thursday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 200m Row 5/5 Staggered Stance PVC Good Mornings :30 Slow Quad Crawls 10 Cat Cows 5 Inchworms + Down Dog *After the warm-ups have everyone return their PVC Pipes back and have them grab their barbells to go over the teaching of the Deadlift. Strength Deadlift (5-Rep Heavy ) ON A 20:00 RUNNING CLOCK… Build to a 5-Rep Heavy Deadlift Week 12 of 12 of current cycle. (Score is Weight) Workout Metcon (3 Rounds for time) 3 SETS 500/400m Row 12 Deadlifts (85% of 5-Rep

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RH +30 boxing

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Boxing (No Measure) Boxing 4 minute Amrap rounds 1 minute break 1. 100 1-2s 50 situps 2. 50 3-4s 10 Leg lifts over DB 3. 100 Freestyle 10 greatest stretch ever 4 100 1-2s 20 lunges 5 50 3-4s 10 box step ups

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Wednesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :25 Jump Rope* / :25 Alt Groiners MIN 2 – :25 Strict Press** / :25 OH Hold *RD 1 = Single Unders, RD 2 = Tall Jumps, RD 3 = Double Unders **RD 1 + RD 2 = Strict Press, RD 3 = Push Press Strength Push Press (5-Rep Heavy ) ON A 15:00 RUNNING CLOCK… Build to a 5-Rep Heavy Push Press Week 12 of 12 of current cycle. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x

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RH+30 Build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Build shoulders and tris (No Measure) 25 round EMOM Shoulders-Bis-Tris Seated DB Arnold Press 3×8 DB Bench Press 3×8 Double DB Kick Backs/Cable Tri Extensions 3×6 Bench Dips 4×10 DB Shrugs 3×10 DB Skull Crushers 3×10 DB Cuban Press 4×10 ()

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Tuesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND :30 Bike (EZ) 12 Slow Deadbugs 12 Slam Ball G2OH 12 Banded Upright Rows Into 1 ROUND :45 Bike (MOD) 12 Sit-Ups 12 Slam Balls 12 Banded Bent Over Row Strength Metcon (No Measure) 3 SETS FOR QUALITY 5/5 SA Ring Rows 10/10 Half Kneeling Banded Pallof Press 1:00 Banded Plank* -Rest As Needed b/t Sets- *Use same band for Pallof Press and Banded Plank. (No Measure) Workout Metcon (AMRAP – Reps) EMOM x 20 MINUTES MIN 1 – 15/12 Cal Bike MIN 2 – 25 Sit-Ups

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