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RH +30 boxing

CrossFit Roadhouse – RH+30 View Public Whiteboard RH30 BOXING 2021 5 MIN #2 (Time) Boxing 5 minute Amrap rounds 1 minute break 1. 100 1-2s 100 KNEE STRIKES 50 situps 2. 50 3-4s 50 POWER 1-2S BURPEE BROADJUMP 3. 100 Freestyle 20 RUSSIAN LUNGES 20 REVERSE LUNGES 4 100 COMBO GRAB BAG THEN PUSH THEN 1- 2 25 M BEAR CRAWL

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Thursday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 2 MINUTES :30 Jumping Jacks :30 Alt. Samson Stretches EMOM x 2 MINUTES :30 Burpees :30 Reverse Lunges (No Measure) Push x Pull Strength Metcon (No Measure) 4 SETS :45 DB Floor Press Hold -Rest :15- :45 DB Bent Over Row Hold -Rest :15- 1:00 Slow Alt. Sit-Thrus -Rest 1:00 b/t Sets- (No Measure) Push x Pull Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 14 DB Deadlifts 14 Push-Ups 14 Mt. Climber + Jump Over DBs*

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RH30 BUILD

CrossFit Roadhouse – RH+30 View Public Whiteboard RH30 BUILD POSTERIOR AND CORE 2021 (No Measure) 25 MIN EMOM 3X10 BARBELL RDL 3X10 BANDED DANTE ROW 3X10 HEELS ELEVATED GOBLET SQUAT 3X10 KB DEATH MARCH 3X10 ALTERNATING SPLIT STANCE GOOD MORNING 3X30 SECS AB MAT SIT UPS 3X30 SECS HOLLOW BODY FLUTTERS WITH PLATE 3X30 MED BALL DEAD BUGS

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Wednesday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 30 Single Unders 20 Shoulder Taps 10 Tuck-ups (No Measure) Bodyweight Pump Metcon (AMRAP – Rounds and Reps) AMRAP x 3 MINUTES 10 Slow Deadbugs 5 Plank to Push-Back -Rest :30- AMRAP x 3 MINUTES 10 Alt V-Ups 5 Plank to Push-Back* 1 Rep = Plank then drive hips back to “frog” position with arms extended and palms planted (Score is Rounds + Reps) Full-Body Sweat Workout Metcon (No Measure) EMOM x 25 MINUTES* MIN 1 – Cardio

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RH+30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard RH30 BURN 2021 SPEED AND CORE (No Measure) 2 10 minute metcons 2 minutes break 1. 400 m row/3 MINUTE RUN 20 LANDMINE ROTATIONS 10 LAND MINE PRESS L AND R 2 minutes break 2. 20 cal row/2 MINUTE RUN 20 DEONS 20 A SKIPS 20 HIGH KNESS 20 JUMPING SQUATS **

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Tuesday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 10 Up-Downs + Max Good Mornings (No Measure) Push x Pull Strength Metcon (Weight) 4 SETS ON A 12:00 CLOCK… 12 DB Pull Overs 12 Close Grip DB Bench Press (Score is Load) Push x Pull Workout Metcon (AMRAP – Reps) ON A 5:00 RUNNING CLOCK… 20 DB Suitcase Lunges 15 DB Renegade Rows* 20 DB Push Press Max Burpees in Remaining Time -Rest 2:00- ON A 7:00 RUNNING CLOCK… 30 DB Suitcase Lunges 25 DB Renegade Rows

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Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 5 DB Suitcase DL + 5 DB Sumo DL + MAX Alt. Step-Ups in remaining time MIN 2 – 5 DB Strict Press w/:02 pause overhead + Tuck Hold in remaining time MIN 3 – :30 Single-Unders + :30 Up-Downs Strength Metcon (No Measure) 4 ROUNDS FOR QUALITY 20 Banded Pull-Aparts 20 Banded Hammer Curls 20 Banded Tricep Push-Downs -Rest 1:30 b/t Sets- (No Measure) Workout REX KWAN DO (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES* 9 DB Power Cleans

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

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Monday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… 4 SETS (:20 ON / :10 OFF)* MOVT 1 – Single DB Strict Press MOVT 2 – Mountain Climbers *Both movements = 1 Set (No Measure) Full-Body Strength Metcon (Weight) EMOM x 15 MINUTES MIN 1 & 2 – AMRAP of…1 Slow Sumo Deadlift + 2 Hang Power Clean + 3 Slow Front Squats MIN 3 – :50 Double DB Front Rack Hold (Score is Load) Full-Body Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 7 MINUTES 1:00 Cardio Choice 35

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES :20 Fast Bike 10 Alt. Quad Shoulder Taps* 5 Lunge-Lunge-Squats** 10 DBL DB Suitcase Deadlifts :20 Bottom of Squat Hold Workout Metcon (AMRAP – Reps) EMOM x 36 MINUTES MIN 1 – :40 DB Goblet 1+1/2 Squats (Athlete Choice)* MIN 2 – :40 Wall Sit MIN 3 – :40 Cal Bike MIN 4 – :40 Alt. Sit-Thrus MIN 5 – :40 DBL DB Suitcase Hold MIN 6 – :40 DB Slides *DB should be Moderate-Heavy. (Score is Reps)

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