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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) 3 ROUNDS (5:00 CAP) :30 Cal Bike (INCREASING PACE) 8 Up-Downs 6/6 Single KB Suitcase DL 6/6 Bodyweight Lunges 8 KB Upright Rows Strength Metcon (Weight) 3 SETS 20 Close Grip Incline DB Bench Press* 20 Incline DB Flyes *Use MedBall or Bench for incline. -Rest as Needed b/t Sets- (Score is Weight) Workout HELLHOUND (Time) FOR TIME 50/40 Cal Bike -Rest 1:00- 8 ROUNDS 6 KB Swings (53/35)|(35/26) 6 Russian KB Swings 6 KB Goblet Lunges 10 Up-Downs -Rest 1:00- 50/40 Cal Bike (Score is Total Time) KG

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saturday

CrossFit Roadhouse – RH Lift View Public Whiteboard Functional Strength Metcon (No Measure) A. FUNCTIONAL STRENGTH 3-4 SETS* 10-15 Strict Pull-Ups 1:00 Ring FLR 15-20 Strict Dips 1:00 Wall Sit *No Rest b/t Movements. Add :15 to the static holds each set. -Rest as Needed b/t Sets GOAL: RPE 6-7 | INSANE CONTROL. STRICT STRICT STRICT. If strict is very easy for you, add a weight vest to this bodyweight strength sesh. BodyBuilding Metcon (No Measure) B. BODYBUILDING 3 SETS 10 DB Incline Bench Press (Heavy) -Rest :30- Max Banded Incline Press* Immediately Into… 1:00 Banded Plank Hold *Hold ends

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM X 5 MINUTES (:50 WORK/ :10 REST) MIN 1 – :20 Step-ups then Max Box Jumps MIN 2 – Max Alt. DB Tempo Deadlift (3131) MIN 3 – :20 Single DB Squats then Max Single DB Strict Press MIN 4 – Max Ring Rows with :02 pause at the top MIN 5 – :20 Scap Pull-Ups then Max Active Hang Workout ROCKY HORROR (Time) 4 ROUNDS FOR TIME 25 Box Jumps (24/20) 10 DB Thrusters (50/35)|(35/20) 25 Pull-Ups 10 DB Thrusters 25 Alt. DB Snatches -Hard Cap 30:00-

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES :45 Row (Increasing pace each round) :15 Bottom of the Squat Hold → :10 Wall Sit → :15 Wall Sit 10 Scap Push-Ups → 8/8 Shoulder Taps → 6 Push-Ups 10 Air Squats → 8 Air Squats (:02 Pause) → 6 Barbell Squats (:02 Pause) Strength Back Squat (7-5-3*) Tempo (1111)* *Build to a Light-Moderate weight. (Score is Weight) Week 7 of 8 Workout Metcon (AMRAP – Reps) EMOM x 16 MINUTES MIN 1&2 – 500/400m Row MIN 3 – :45 Wall Sit MIN 4

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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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