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RH+30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+ burn 3 (No Measure) 2 Rounds 10:00 stations STATION 1 AMRAP 20 cal row 10 KB snatch to KB clean to KB DL R and L Station 2 amrap 500 m Row 10 burpees 10 Donkey Kicks

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (6:00 CAP) 3 Burpees 4 Air Squats 5/5 Moose Antlers 6 Alt. Step-Ups 7 Body Weight Good Mornings Strength Metcon (Weight) 4 SETS 1:00 – Max Seated DBL DB Snatch* 1:00 – Max DB Chest Supported Rows -Rest 1:00 b/t Sets- *Complete either on bench or medball. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 1 DB Thruster (50/35)|(35/20) 2 DB Burpees 3 DB Front Squats 4 DB Suitcase Step-Ups (24/20) 200m Run (Score is Rounds + Reps) Partner Workout Option

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 200m Row 8/8 Alt. DB DL 8/8 Single DB Russian Swings 8 Kips Swings 8 Tuck-ups Strength Metcon (Weight) 5 SETS 2 Hang Power Cleans + 2 Power Cleans + 2 Front Squats (Score is Weight) Workout Metcon (AMRAP – Reps) EVERY 3:00 x 5 SETS 12 Toes to Bar 15/12 Cal Row Max Power Cleans (135/95)|(95/65) -Rest :30 b/t Sets- (Score is Reps)

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Friday

Announcements Hi Athletes Monday the 19th there will be no am classes! We are tallying a vote to move the am classes to 8am rh30 830 Crossfit 10am Crossfit Let coach Brian know what you think. CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 1 ROUND 200m Row 15 Air Squats 10 Strict Press Into… 2 ROUNDS 200m Row 10 Front Squats 10 Push Press Strength Thruster (7-5-5-3-3) 7-5-5-3-3* Thruster *Start weight moderate and end moderate-heavy. (Score is Weight) Workout Metcon (Time) FOR TIME 21-18-15-12-9-6* Thrusters (115/75)|(75/55) *Complete 15/12 Cal Row after

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Rh+30 Burn

Announcements Hi Athletes Monday the 19th there will be no am classes! We are tallying a vote to move the am classes to 8am rh30 830 Crossfit 10am Crossfit Let coach Brian know what you think. CrossFit Roadhouse – RH+30 View Public Whiteboard RH +30 Burn ab and JR (No Measure) 2 Rounds 10:00 stations STATION 1 AMRAP 300 m row 30 plank to pushups 10 DBL DB CLEAN AND JERK Station 2 amrap 50 cal row 10 kbs swing 10 Box steps 10 goblet squats

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RH+30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard Rh30 DB (No Measure) 2 10 Minute AMRAP 1. 500 m row 10 DBL Db Strict press 10 Db Renegade Row 2 minute break 2. 20 calories row 10 Burpees 10 broad jump

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 Air Squats 8 Ring Rows 8 Scap Push-ups 16 Jumping Jacks Strength Back Squat (8-8-8) 8-8-8* Back Squat *Start moderate-heavy and end heavy. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 13 MINUTES 1-2-3, and so on… Strict Pull-Ups 2-4-6, and so on… Back Squat (135/95)|(95/65) 3-6-9, and so on… Burpees (Score is Rounds + Reps)

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS FOR QUALITY (5:00 CAP) 10 Good Mornings 10 Reverse Lunges 10 Step-overs 200m Row Strength Deadlift (6-6-6) 6-6-6* Deadlift *Start moderate-heavy build to heavy. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 12/10 Cal Row 12 Deadlifts (185/125)|(135/95) 12 Box Jump Overs (24/20) (Score is Rounds + Reps)

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Monday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS* (5:00 CAP) 20 Jumping Jacks 100m Run 8 Good Mornings 6 Snatch Grip Deadlifts 4 Muscle Snatches *Start first set with PVC, second set with PVC or barbell (athlete choice), third set with barbell. Strength Metcon (Weight) 6 SETS 1 Snatch Grip Deadlift + 1 High Hang Power Snatch + 1 Hang Power Snatch -Rest as Needed b/t Sets- (Score is Weight) Workout Metcon (Time) 4 SETS 50 Double Unders 10 Hang Power Snatch (115/75)|(75/55) 200m Run -Rest 1:00 b/t Sets- (Score is Time)

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) FOR TIME (8:00 CAP) 200m Run (EZ) Into… 3 ROUNDS 5 Push-Up to Pike 10 Bootstrappers 10 Air Squats Into… 200m Run (Moderate) Workout Metcon (AMRAP – Rounds and Reps) EVERY 4:00 x 5 SETS 300m Run Then in the remaining time… AMRAP of: 12 HR Push-Ups 20 Air Squats* *Option to perform 12 Alt. Pistol Squats (Score is Rounds + Reps) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Upper Back and IT Band (No Measure)

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