Blog

Rh30 Boxing

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 boxing 4 min (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 100 1-2s 5 Burpees 10 Step-Ups STATION 2 AMRAP 100 3-4s 20 Sit-Ups STATION 3 AMRAP 100 1-2s 10 Hollow Rocks 30 Lunges STATION 4 AMRAP 50 1-2-3-4s 10 Up-Downs 15 Air Squats 20 Flutter Kicks

Read More »

Tuesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3:00 MINUTES 5 Up-Downs 6 Alt. Step-Ups 7 Single DB Strict Press -Rest 1:00- AMRAP x 3:00 MINUTES 2 Burpees 4 Box Jump Overs 6 Alt. DB Hang Cleans Strength Hang Clean and Jerk (3-3-3-3-3-3-3-3-3) EMOM x 9 MINUTES 3 Hang Power Clean to OH* *Keep weight light to moderate. (Score is Weight) Workout Metcon (AMRAP – Reps) EVERY 2:00 x 5 SETS 6 Hang Power Clean to OH (115/75)|(75/55) Max Burpee Box Jump Overs (24/20) in the Remaining Time… -Rest 1:00 b/t Sets- (Score is Reps)

Read More »

rh+30 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 Ring 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

Read More »

RH+30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard Rh30 : Rh30 kb (No Measure) 2 10 minute AMRAP 1. 300 m row 10 Left SA DB Thruster 10 Right SA DB Thruster 30 abmat situps 2 minute break 2. 30 calorie row 20 DB Suitcase single leg alt. Step ups 20 DB Clean

Read More »

Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 30 Single Unders 5 Burpees 30 Mountain Climbers (No Measure) Bodyweight Pump Metcon (AMRAP – Reps) 4 SETS AMRAP x 2 MINUTES Max Reps of… SETS 1 & 3 = “Strict” Burpees* SETS 2 & 4 = Sit Thru L + Sit Thru R + Tuck Jump** *1 Strict Burpee = Step Back to Plank + Push-Up + Step Up to Stand + 6″ Jump **1 Rep = All 3 Movements Combined -No Rest b/t Sets- (Score is Reps) Sunday

Read More »

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 30 Sit ups 30 Hollow Flutters Station 2 amrap 200 m Row 10 Pushups 10 Pull Ups

Read More »

Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 10 Jumping Jacks 10 Lunges 10 Air Squats (No Measure) Saturday Squats Metcon (Weight) 5 SETS ON 15:00 CLOCK… 10 Reps of 1+1/4 Air Squats 15 Jumping Air Squats 10 Slow DB Narrow Stance Squats -Rest as Needed b/t Sets- (Score is Load) Full-Body Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 6 MINUTES 21-15-9 DB Thruster DB Hang Power Clean -Rest 3:00- AMRAP x 3 MINUTES 21-15-9 DB Thruster DB Hang Power Clean (Score is Rounds + Reps)

Read More »

Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK 1:00 Cardio Choice 100 Single Unders 50 Mountain Climbers 40 Jumping Jacks 20 Hollow Rocks (No Measure) Full-Body Strength Metcon (Weight) E2MOM x 14 MINUTES 10 DB Russian Step-Ups 8 DB Up-Downs 6 DB Shoulder Press (Score is Load) Full-Body Sprint Workout Metcon (AMRAP – Reps) 3 SETS 1:30 – Max DB Renegade Row 1:30 – Plank Hold 1:30 – Max Double Unders -Rest 1:30 b/t Sets- (Score is Reps) Finisher + NCMOBILITY Metcon (No Measure) ON A 4:00 RUNNING CLOCK… Max DB

Read More »

RH+30 Burn

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

Read More »

Thursday

CrossFit Roadhouse – CrossFit View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… 4 SETS (:20 ON / :10 OFF)* MOVT 1 – DB Deadlift MOVT 2 – Burpees *Both movements = 1 Set (No Measure) Push x Pull Strength Metcon (Weight) EMOM x 10 MINUTES MIN 1 – :50 Slow DB Goblet Squats MIN 2 – :50 Slow DB Crawl (Score is Load) Push x Pull Workout Metcon (AMRAP – Reps) “TABATA” 8 SETS, :20 WORK / :10 REST TABATA 1 – Alt. DB Snatch TABATA 2 – Single DB Front Squat TABATA 3 – Single

Read More »