Blog

Monday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3-4 ROUNDS 25’ Walking Staggered Stance Good Morning 8 Forward Lunges 12 Quad Heel Taps 8 Reverse Lunges 12 Glute Bridges Strength Deadlift (1×5) 2×5 @ 70% 2×5 @ 75% 1×5 @ 80% *Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to adjust % up. (Score is Weight) Workout Metcon (AMRAP – Reps) EVERY 2:00 x 5 SETS 8 Deadlifts (225/155)|(155/105) 16 DB Suitcase Walking Lunges (50/35)|(35/20) Max DB Slides with the Remaining Time -Rest 1:00 b/t Sets- (Score is Reps) KG BB: (100/70)|(70/55) KG DB: (22.5/15)|(15/10)

Read More »

Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Row* :30/:30 Single Arm Overhead KB/DB Carry or Hold 6-8 Supinated Ring Row 10 Hollow Rocks *1st Round – Arms + Hips only 2nd Round – Arms + Hips + ½ Slide only 3rd Round – Full stroke Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES* 30/25 Cal Row 30 Sit-Ups 15 DB Arnold Presses (Athlete Choice) 10 Chin-Ups *Complete workout for quality. (Score is Rounds + Reps) Optional Finisher Metcon (No Measure) 2-3 SETS 1:00 Rower Pike-Ups -:30 Rest- 1:00 Hollow Hold

Read More »

Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run Into … 2 ROUNDS 5 Scap Push-Ups + 5 Slow Eccentric Push-Ups 10 Alt. Lunges 5 Empty Barbell Hang High Pulls + 5 Empty Barbell Hang Muscle Cleans Into … 400m Run *The goal is this warm-up is to increase their heart rate a little AND get them moving with movement specific patterns they have coming up. Not the day to overcomplicate things! Strength Metcon (Weight) ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex: 2 Hang Power Clean + 1 Power Clean (Score is Weight)

Read More »

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

Read More »

Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 40 Single Unders 10 Tuck-Ups 10 Kip Swings 10 Wall Ball Curls to Press 10 Wall Ball Front Squats Workout Metcon (Time) 4 SETS 30 Double Unders 15 Wall Balls (20/14)|(14/10) 8 Toes to Bar -Rest :45 b/t Sets- -Rest 2:00 Total- 4 SETS 8 Toes to Bar 15 Wall Balls 30 Double Unders -Rest :45 b/t Sets- (Score is Total Time) *After the last set of part 1, you get an additional 1:15 rest for a total of 2:00. At the 2:00 mark, start

Read More »

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

Read More »

Thursday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 5 MINUTES (:50 ON / :10 OFF) MIN 1: Step-Overs MIN 2: Up-Downs MIN 3: Single Arm Russian KB Swings* MIN 4: Ring Rows MIN 5: Staggered Stance Good Mornings* *Switch to the opposite arm/leg once you reach the :25 mark on the Single Arm Russian KB Swings and Staggered Stance Good Mornings. **After the warm-up grab a barbell to go over the Deadlift. Strength Deadlift (5×5) @ 60% *Base percentages off 5-Rep Heavy. (Score is Weight) Workout Metcon (Time) 5 ROUNDS FOR TIME 13 Russian KB

Read More »

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

Read More »

Wednesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES :45 Bike @ Mod Pace 10 Push-Up to Pike 12 Alt Shoulder Taps 10 Bird Dogs Strength Push Press (5×5 ) @ 60% *Base percentages off 5-Rep Heavy. (Score is Weight) Workout Metcon (Time) FOR TIME 100 Push Press (115/75)|(75/55)* *Every time the bar drops below the shoulders complete 15/12 Cal Bike. -Time Cap 15:00- (Score is Time) KG BB: (50/35)|(35/25) ()

Read More »

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

Read More »