Blog

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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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3:00 30 Crossbody Mountain Climbers 20 Jumping Jacks 10 Scap Push-Ups -Rest 1:00- AMRAP x 3 MINUTES 5 Up-Downs 5/5 SA Russian KB Swings 5 Push-Ups Strength Deadlift (8-8-6-6) 8-8-6-6 Deadlift* *Start Moderate-Heavy and Build to Heavy (Score is Weight) Workout Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Optional Finisher Metcon (No Measure) 3 SETS 15 Diamond Push-Ups 15 DB or BB Skull-Crushers (Athlete Choice, Light) -Rest 1:30 b/t Sets- (No Measure)

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Thursday

CrossFit Roadhouse – CrossFit View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… 4 SETS (:20 ON / :10 OFF)* MOVT 1 – DB Deadlift MOVT 2 – Burpees *Both movements = 1 Set (No Measure) Push x Pull Strength Metcon (5 Rounds for time) 5 SETS ON A 12:00 CLOCK 10 DBL DB Snatch (:01 Pause Overhead) 15 Push-ups (:01 Pause at Top) (Score is Each Set for Time) Push x Pull Workout Metcon (Weight) EVERY 2:30 FOR 6 SETS 20 Alt. DB Hang Snatch 15 DB Goblet Squats (Score is Each Set for Time)

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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

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RH30 Boxing

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 boxing 4 min (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 100 1-2s 5 Burpees 10 Step-Ups STATION 2 AMRAP 100 3-4s 20 Sit-Ups STATION 3 AMRAP 100 1-2s 10 Hollow Rocks 30 Lunges STATION 4 AMRAP 50 1-2-3-4s 10 Up-Downs 15 Air Squats 20 Flutter Kicks STATION 5 AMRAP 100 Freestyle 10 Pushups 10 Greatest Stretch ever 40 Chaos Flutters

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Wednesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 12 Alt Groiners 10 Alt Cossack Squats (Pause :01 at the bottom) 5 Push-Up to Pike Into… AMRAP x 5 MINUTES 10 wall Ball Deadlifts 10 wall Ball Strict Press 10 wall Ball Squats* *Hold Slam Ball in Bear Hug. Strength Hang Clean (Heavy 2-Rep ) ON A 15:00 RUNNING CLOCK… Build to a Heavy 2-Rep Hang Squat Clean (Score is Weight) Workout Metcon (Time) 3 ROUNDS FOR TIME 25 Sit-Ups 15 wall Balls |(24/14) 5 Hang Squat Cleans (185/135)|(135/95)* *Option for Athlete Choice, AHAP.

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rh30 build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Build Back And PC (No Measure) 25 minute EMOM Ring Rows 3×10 Bench Glute extension 3×10 Wide Grip Pull ups 3×10 Alternating Reverse Lunges 3×10 Supinated Pull Ups 3×10 Box Step ups 3×10 S/A DB Bent Over Rows 3×10 Kang Squats 3×10

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Tuesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND (25ft Line Drills) High Knees Butt Kickers High Skips Toy Soldiers Karaoke 200m Run Into… 2 ROUNDS 30 Single Unders 6/6 Split Squats 30 Mountain Climbers 12 Glute Bridge-Ups Workout Metcon (AMRAP – Reps) 5 SETS FOR MAX REPS 1:00 – Walking Lunges 1:00 – Double Unders 1:00 – 200m Run 1:00 – Crossbody Mountain Climbers 1:00 – Plank Hold or Glute Bridge Hold -1:00 Rest b/t Sets- (Score is Reps)

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Monday

CrossFit Roadhouse – CrossFit View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 2 MINUTES 20 Jumping Jacks 10 Sit-Ups 5 Up-Downs into… AMRAP x 2 MINUTES 20 Single Unders 10 Sit-Ups 5 Burpees (No Measure) Full-Body Strength Metcon (AMRAP – Reps) 4 SETS FOR MAX REPS 1:00 – Seesaw Bent Over Rows 1:00 – DB Suitcase Calf Raises 1:00 – Superman Hold -1:00 Rest b/t Sets- (Score is Reps) Full-Body Workout Metcon (Time) 3 SETS 10 calorie row 15 DB Bench press 35/20 15 DB Sumo Deadlift High Pulls 35/20 50 Double Unders (Score

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