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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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Monday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike Into… 2 ROUNDS 8 Scap Pull-Ups 6 Alternating Cossack Squats 4 BB Sumo Good Morning Extended Warm-up Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – TNG Sumo Deadlifts* MIN 2 – 3 Strict C2B Pull-Ups + 6 Kip Swings *MIN 1 – 8 Reps MIN 3 – 6 Reps MIN 5 – 4 Reps MIN 7 – 4 Reps MIN 9 – 4 Reps *Building from Light to Moderate-Heavy. (No Measure) Workout Metcon (Time) FOR TIME 50/40 Cal Bike Immediately into… 10-15-20 Chest to Bar

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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 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 10 Left Single Arm Curl to Press 10 Right Single Arm Curl to Press **

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Monday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK 2:00 Cardio Choice 10 DB Suitcase Lunges 10 DB Curl to Press 10 Up-Downs (No Measure) Full-Body Strength Metcon (Weight) E2MOM x 10 MINUTES 6 Lunge (R) + Lunge (L) + DB Bent Over Row* 12 Shoulder Taps *1 rep = Lunge (R) + Lunge (L) + Bent Over Row (Score is Weight) Full-Body Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 6 MINUTES 10 Single DB Bent Over Row 10 Single DB Ground to Overhead 10 Up-Downs + Mountain

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Sunday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 30 Single Unders 5 Burpees 10 Alt DB Snatches (No Measure) Bodyweight Pump Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 4 Strict Burpees* 8 Squat Rotations *1 Rep = Step Back to Plank + Push-Up + Stand + Tall Jump (Score is Rounds + Reps) Sunday Sweat Metcon (AMRAP – Reps) EMOM x 24 MINUTES MIN 1 – Max DB Swings MIN 2 – Max Double Unders MIN 3 – Max Plank Rotations MIN 4

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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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Saturday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 10 Jumping Jacks 10 Lunges 10 Air Squats (No Measure) Saturday Squats Metcon (Weight) EMOM x 12 MINUTES MIN 1 – :25 Max Glute Bridges / :25 Glute Bridge Hold MIN 2 – :50 Max Air Squats MIN 3 – :50 Max Slow DB Goblet Squats (Score is Weight) Saturday Squats Metcon (AMRAP – Rounds and Reps) AMRAP x 9 MINUTES 10 DB Box Step-Ups 8 Burpee Squat Jumps 10 DB Box Step-Ups 8 Burpee Side Shuffle 10

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Thursday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES :20/:20 Top of the Ring Hold (Pronated & Supinated) 12 Reverse Lunges 10 Step-Ups :20 Hollow Body Hold :20 Superman Hold Strength Metcon (Weight) 3 SETS :30 Pronated Active Hang -:30 Rest- :30 Supinated Active Hang -:30 Rest- 1:00 Mixed Grip Hang* -1:00 Rest b/t Sets- *One hand will be Pronated one hand will be Supinated. At the :30 mark switch hands. (Score is Weight) Workout Metcon (AMRAP – Reps) EMOM x 16 MINUTES MIN 1 – :45 KB Goblet Reverse Lunges (53/35)|(35/26) MIN 2

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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 RING SAWS 3X10 WAITER CURLS 3X30 SLOW BIRD DOGS 3X10 BARBELL CURLS

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Friday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK 1:00 Cardio Choice 100 Single Unders 50 Mountain Climbers 40 Jumping Jacks 20 Hollow Rocks (No Measure) Full-Body Strength Metcon (AMRAP – Reps) DOUBLE ALT. TABATA, :20 ON / :10 OFF* MOVT 1 – DB Push Press MOVT 2 – DB Renegade Row *Alternate movements for 8 minutes total. (Score is Reps) Full-Body Sprint Workout Metcon (AMRAP – Reps) 5 SETS (:45 ON / :15 OFF) MOVT 1 – Crossbody Mountain Climbers MOVT 2 – Single DB Push Press* MOVT 3

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