Blog

Tuesday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 :30 Bike Sprint 1:00 Max Push-ups STATION 2 1:30 Row or Bike @ Moderate Pace STATION 3 :30 Bike Sprint 1:00 Max Push-ups STATION 4 1:30 Row or Bike @ Moderate Pace

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Sunday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 Run 400m Rest :30 Run 400m STATION 2 AMRAP 2:00 Burpee Box Jump Over 1:00 Rest AMRAP 2:00 Burpee Box Jump Over STATION 3 1:00 Double Unders AMRAP 3:00 DB Devil’s Press 1:00 Double Unders

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Sunday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP: 5:00 of Cardio or Play 3-5 rounds of “Rowling” Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 21-15-9 Cal Row 60-40-20 Double-Unders *Move through the workout as written. Once completing the set of 20 Double-Unders, start the workout over. Repeat until the AMRAP expires. (Score is Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES* 21-15-9 Backpack Sumo Deadlift High Pull 60-40-20 Double-Unders *Move through the workout as written. Once completing the set of 20

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :45 DB Curl to Arnold Press MIN 2 – :45 Bike or Cardio Choice MIN 3 – :45 Renegade Row Strength Push Press (3-3-3-3-3) 3-3-3-3-3 Push Press -Rest as Needed b/t Sets- (Score is Weight) Strength – HOME Metcon (Weight) EMOM x 12 MINUTES MIN 1 – 10 SA DB Push Press (R) MIN 2 – 10 SA DB Push Press (L) MIN 3 – 15 Burpees (Score is Weight) Workout Metcon (Time) IN TEAMS OF 2… FOR TIME 75/50 Cal Bike

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Saturday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Distance Run, Bike or Row STATION 2 AMRAP 4 DB Lunges 4 DB Hang Power Clean STATION 3 Max Distance Run, Bike or Row STATION 4 AMRAP 4 DB Curl 4 DB Strict Press

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Saturday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X 6 MINUTES 200m Jog 5/5 KB (or Backpack) Hip Pops 8 KB (or Backpack) Alt. Lunges (goblet hold) 16 Mountain Climbers Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 8/8 Single Arm Russian Kettlebell Swings 8 KB Alt. Step-ups (Goblet Hold) 8 Sit-ups -REST 2:00- AMRAP x 6 MINUTES 6/6 Single Arm Russian Kettlebell Swings 6 KB Alt. Step-ups (Goblet Hold) 6 Sit-ups (Score is Rounds + Reps Each AMRAP) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 8

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Friday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 4 DB Alt. Snatch 4 Push-ups STATION 2 400m Run then… Max Hollow Hold STATION 3 AMRAP 4 DB Alt. Snatch 4 Push-ups STATION 4 400m Run then… Max Plank Hold

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Friday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10/8 Cal. Bike (or :30 Run/Row/Jump Rope) 10 DB (or Backpack) Deadlift 5 Plank to down dog (drive head through arms, heels to ground) 10 DB (or Backpack) Strict Press Workout Metcon (Time) FOR TIME “DB Grace” 30 DB Clean & Jerks 8:00 Hard Cap (Score is Time) Workout – HOME Metcon (Time) FOR TIME “Double Backpack Grace” 60 Backpack Clean & Jerks* *Every minute on the minute, including 3-2-1 GO, perform 20 Double-Unders or 40 Single-Unders (Score is Time) Metcon (No Measure) 3 SETS

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Thursday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 10 Step-ups then… Max DB Thrusters STATION 2 10 DB Deadlifts then… Max DB Thrusters STATION 3 Recovery Bike (Easy) STATION 4 Max Distance Bike (Hard)

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Thursday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 100m Jog or :30 Cardio 5/5 Single Arm Ring Rows or Backpack High Pulls 8/6 Cal. Bike or :30 Alt. Lunges 10 Alt. KB/BP Strict Press 5 Plank to Pike Workout Metcon (Time) 4 ROUNDS FOR TIME 200m Run 12/10 Cal Bike 12 Up-Down + Broad Jump 12 Ring Rows -18:00 Hard Cap- (Score is Time) Workout – HOME Metcon (Time) 4 ROUNDS FOR TIME 200m or 1:00 Run :30 Alt. Jumping Lunges 12 Up-Down + Broad Jump 12 Backpack Bent Over Row (Score is

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