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Thursday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Slow Bicycle Crunches 8/8 SA KB Upright Row 20’ Straight Leg Bear Crawl 8 Single DB OH Tricep Extensions *After the Warm-up grab a barbell and a light KB to go over the demonstrations of the movements for the workout. Workout Metcon (Weight) 5 ROUNDS FOR QUALITY 12 Tempo Barbell High Pulls (21X1) 20 Barbell Hollow Body Flutter Kicks* 10-15 Ring Skull Crushers 50′ SA KB OH Walk (Athlete Choice)** *1 Rep= Right Leg + Left Leg. **Switch hands at 25′. (Score is Weight)

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RH +30 boxing

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Boxing (No Measure) Boxing 4 minute Amrap rounds 1 minute break 1. 100 1-2s 50 situps 2. 50 3-4s 10 Leg lifts over DB 3. 100 Freestyle 10 greatest stretch ever 4 100 1-2s 20 lunges 5 50 3-4s 10 box step ups

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Wednesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 SETS (8:00 CAP) 10 Ring Rows :20 Top of the Ring Hold 7/7 DB Deadlifts 10 Walking Good Mornings 10 Step-Ups* * Sets 3/4 Step-Ups change to Box Jumps. Strength Deadlift (3×5) 1×5 @ 70% 1×5 @ 75% 3×5 @ 80% *Base percentages off 5-Rep Heavy. (Score is Weight) Workout LUCHA LIBRE (Time) 4 ROUNDS 5 Deadlifts (225/155)|(155/105) 7 Strict Pull-Ups 10 Box Jumps (30/24)|(24/20) -Rest 2:00- 4 ROUNDS 5 Deadlifts (275/185)|(185/125) 7 Pull-Ups 10 Box Jump Overs (24/20) (Score is Time) KG BB1: (100/70)|(70/55) KG BB2: (125/85)|(85/60)

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RH+30 Build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Build shoulders and tris (No Measure) 25 round EMOM Shoulders-Bis-Tris Seated DB Arnold Press 3×8 DB Bench Press 3×8 Double DB Kick Backs/Cable Tri Extensions 3×6 Bench Dips 4×10 DB Shrugs 3×10 DB Skull Crushers 3×10 DB Cuban Press 4×10 ()

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Tuesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (7:00 CAP) :20 Bike (EZ Pace) 20 Cross Body Mountain Climbers 5/5 DB Around the World into…. 3 ROUNDS :15 Bike (MOD Pace) 10 Alt DB Strict Press 5/5 DB Goblet Lunges Strength Push Press (3×5) 1×5 @ 70% 1×5 @ 75% 3×5 @ 80% *Base percentages off 5-Rep Heavy. (Score is Weight) Workout Metcon (1 Rounds for reps) 12 ROUNDS (:20 ON/ :10 OFF) MOVT 1 – DB Alt. Push Press (50/35)|(35/20) MOVT 2 – DB Goblet Lunges MOVT 3 – Cal Bike (FAST) *1 Round=

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RH+30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Burn 12 HSW (No Measure) 2 10 minute metcons 2 minutes break 1. 400 m row/2 minute run 5 lunges with DB press L 5 lunges with DB press R * left press is with left leg in lunge position right knee on ground ** then switch 2 minutes break 2. 50 cal row/ 4 minute run 10 Left Single Arm Curl to Press 10 Right Single Arm Curl to Press **

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Monday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) FOR QUALITY 25’ Toe Walk 25’ Heel Walk 25’ High Knees 25’ Butt Kickers 50’ Side Shuffle (Down and Back) 50’ Karaoke (Down and Back) 200m Run Into… 2-3 ROUNDS 20 Slow Alt. Bicycle Crunches 5/5 Staggered Stance Good Mornings 10 Barbell High Pulls 5 Tall Jumps* *Jump high into the air and land in an athletic stance. Overemphasize the opening of the hips! Skill Metcon (Weight) 6 SETS FOR QUALITY* 1 Paused Clean Deadlift** 2 Hang Power Cleans *Work up to a Moderate weight. **Pause for :02 above

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Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) LINE DRILLS Each drill will be followed up by a jog back to the starting point, keep athletes moving through this together, on your call. ON A 5:00 RUNNING CLOCK… 25’ Walking Knee to Chest Stretch 25’ Walking Quad Stretch 25’ Walking Figure 4 Stretch 25’ Walking High Kicks 25’ Butt Kickers 25’ High Knees 25’ Power Skip -Immediately into- ON A 5:00 RUNNING CLOCK… 400m Jog AMRAP In Remaining Time… 10 Scap Push-Ups 5 Up-Downs 10 Scap Pull-Ups 5/5 SA Tempo DB Bent Over Row (30X1) Strength Pull-ups

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK 500/400m Row (EZ Pace) Immediately Into… 10 Bootstrappers 20 Alt. Groiners 10 Push-Up to Pike 20 Air Squats 10 Inchworms w/ Push-Ups 20 Wall Ball Front Squats 10 Wall Ball Shoulder Press 20 Wall Balls Max Meters Row In Time Remaining… Workout “STRAIGHT 100.” (Time) FOR TIME 25 Cal Row 20 Wall Balls (20/14)|(14/10) 20 Box Jumps (24/20) 25 Cal Row 30 Wall Balls (20/14)|(14/10) 30 Box Jumps (24/20) 25 Cal Row 50 Wall Balls (20/14)|(14/10) 50 Box Jumps (24/20) 25 Cal Row -20:00

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RH30 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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