Blog

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 »

Tuesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS FOR QUALITY :30 Row into :30 Max KB Deadlifts :30 Row into :30 Max KB Upright Rows :30 KB Swings into :30 KB Front Rack Hold :30 Glute Bridges into :30 Plank -:30 Walking Rest- Skill Metcon (Weight) 6 SETS FOR QUALITY* 1 Clean Deadlift + 1 Clean Pull + 1 Below The Knee Hang Power Clean + 1 Power Clean *Keep weight Light / Moderate. -Rest As Needed b/t Sets- (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 10 DB

Read More »

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

Read More »

Monday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES (:45 ON/ :15 OFF) MIN 1 – Alt. Lunge + Twist to Lead Leg MIN 2 – Tuck Hold MIN 3 – DB Slides MIN 4 – Mountain Climbers MIN 5 – Slow Air Squats (DB Optional) MIN 6 – Slow Bicycle Crunches MIN 7 – DB Bent Over Rows MIN 8 – 100m Run Strength Back Squat (5×5 ) @ 60% *Base percentages off 5-Rep Heavy. (Score is Weight) Workout Metcon (AMRAP – Reps) E2MOM x 18 MINUTES MIN 1&2 – 200m Run +

Read More »

Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS :45 Legs Only Bike* 10 KB Sumo Deadlifts** :30 Wall Sit 10 Alt. SLOW Plank Shoulder taps :15 ACTIVE Bar Hang *2nd Round: Arms Only; 3rd Round: Legs + Arms **2nd Round: 10 Upright High Pulls; 3rd Round: 10 Russian Kettlebell Swings Workout Metcon (Time) 4 ROUNDS FOR TIME 40/30 Cal Bike 30 Sit-Ups 20 KB Swings (70/53)|(53/35) (Score is Time) KG KB: (32/24)|(24/16) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 25 MINUTES* 40/30 Cal Bike 40 Sit-Ups 40

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/ 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

Read More »

Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 ROUNDS 10 Alt. Skater Jumps* 5 Push-Up to Down Dog 10 Banded Good Mornings 5 Lunge-Lunge-Squat *Begin in the squat stance and start slowly, hop laterally to the right side while bringing the left leg behind the right. From here, push off the right foot, shift the weight to the left, and gently land with the right leg behind the left. One jump to the right + one jump to the left = one rep! Into … 2 ROUNDS 5/5 Single Leg Bodyweight RDL 6/6 Lateral Box Step-Ups

Read More »

RH30 BUILD

CrossFit Roadhouse – RH+30 View Public Whiteboard RH30 BUILD 2021 BIS AND CORE (No Measure) 25 MIN EMOM 3X30 FLUTTERKICKS WITH PLATE 3X10 DB ZOTTMAN CURL 3X30 PLANKS 3X10 BANDED HAMMER CURLS 3X30 WAITED MATRIX PULSES 3X10 WAITER CURLS 3X30 SLOW BIRD DOGS 3X10 BARBELL CURLS

Read More »

Thursday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 1:00 Row 10 Slow DB Goblet Squats 6/6 SA DB Russian Swings 20 Mountain Climbers 6/6 Walking Elbow to Instep Strength Back Squat (3×5) 1×5 @ 75% 1×5 @ 80% 3×5 @ 85% *Base percentages off 5-Rep Heavy. (Score is Weight) Workout Metcon (1 Rounds for time) EVERY 2:30 x 6 SETS 10 Back Squats (95/65)|(65/45) 250/200m Row (Score is Slowest Set) KG BB: (42.5/30)|(30/20) ()

Read More »