Blog

Thursday

CrossFit Roadhouse – CFRH AT HOME 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 (Weight) 3 SETS ON A 15:00 CLOCK… 20 DB Death Marches* 10 Lunge + Lunge + Bent Over Row** *See Follow Along for Demo **1 rep = Lunge (R) + Lunge (L) + DB Bent Over Row (Score is Weight) Push x Pull Workout Metcon (5 Rounds for time) EVERY 3:00 FOR 5 SETS

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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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Wednesday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 10 Alt. Groiners 10 Air Squats 10 Alt. Reverse Lunges (No Measure) Bodyweight Pump Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 10 Diamond Push-Ups 20 Deadbugs 30 Mountain Climbers (Score is Rounds + Reps) Full-Body Sweat Workout Metcon (AMRAP – Reps) 7 SETS FOR MAX REPS 1:00 – Cardio Choice 1:00 – Burpees 1:00 – Air Squats -Rest 1:00 b/t Sets- (Score is Total Reps) Finisher + NCMOBILITY Metcon (No Measure) 5 SETS (:20 ON

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Monday

Announcements Look At The New Daily Programming sections in CrossFit Wodify!!! CrossFit Roadhouse – CrossFit View Public Whiteboard DAILY STEPS (AMRAP – Reps) Record your daily steps Warm-up Warm-up (No Measure) EMOM x 7 MINUTES MIN 1 – :40 Single Unders MIN 2 – :40 Lunge + Lunge + Good Morning MIN 3 – :40 Single + Single + High Jump MIN 4 – :40 Kang Squats MIN 5 – :40 Penguin Taps or Single + Single + Double Under MIN 6 – :40 Air Squats MIN 7 – :40 Single + Double Under or Double Unders Strength Back Squat

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rh30 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 DB DL 10 DB clean 10 DB Press Station 2 amrap 500 m Row 10 burpees 10 Donkey Kicks 20 hollow flutters 60 seconds bear stance

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Tuesday

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 5 Inch Worm + Push-up into Max Mountain Climbers or Max Double Unders* *Athlete Choice for “Max” Rep Movement (No Measure) Push x Pull Strength Metcon (Weight) E2MOM x 12 MINUTES 12/12 Single DB Suitcase Deadlift 20 Single DB Floor Press* *Hold DB Across Chest (Score is Weight) Push x Pull Workout Metcon (AMRAP – Reps) EMOM x 6 MINUTES MIN 1 – :50 DB Slides MIN 2 – :50 Single DB Burpee + Power Clean* -Rest 1:00-

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Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 50 Single-Unders 100m Jog 10 Alt. Deadbugs w/:02 pause in extension 200/150m Row 10 Alt. Step-Ups Strength Metcon (No Measure) 3 SETS FOR QUALITY 10-15 Single DB Supinated Front Raise 20 DB Z-Press -Rest As Needed b/t Sets- (No Measure) Workout Metcon (Time) FOR TIME 100 Double Unders 800m Run 600/500m Row 40 Alt. V-Ups* 20 Box Jumps (30/24)|(24/20) 100m DB Suitcase Carry (Athlete Choice)** *1 Rep = R Side + L Side. **DB weight should be Heavy. (Score is Time) Partner Workout Option Metcon

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Monday

CrossFit Roadhouse – CFRH AT HOME 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 (Weight) 4 SETS ON A 12:00 CLOCK… 10/10 Bulgarian Split Squat* 10-15 Bench/Box Dips *Option to hold DBs (Score is Weight) Full-Body Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 10 DB Hollow Flutter Kicks 20 Walking Lunges 30 Double Unders -Rest 1:00- AMRAP x 8 MINUTES 30 DB Hollow Flutter

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 100m Jog 7 Hang High Pulls 6 Alt. Elbow Punches 5 Kip Swings 4 Scap Push-Ups into .. 2 ROUNDS 5/5 Moose Antlers 10 Banded Hollow Lat Pull Downs 5 Cat/Cows :20/:20 Single Arm Plank Strength Hang Power Clean (Moderate 3-Rep ) ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Hang Power Clean (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) 2 SETS AMRAP x 7 MINUTES 7 Hang Power Cleans (135/95)|(95/65) 7 Toes to Bar 7 Hand Release Push-Ups -Rest

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Sunday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 4 MINUTES 7 Burpees into Max Single Unders (No Measure) Bodyweight Pump Metcon (No Measure) EMOM x 6 MINUTES MIN 1 – :45 Plyo Push-Ups MIN 2 – :45 Supermans (No Measure) Sunday Sweat Metcon (AMRAP – Rounds and Reps) 2 SETS AMRAP x 10 MINUTES 1:00 Cardio Choice 20 DB Russian Twists 40 Double Unders 20 DB Slides 10 Up-Down Mountain Climbers* * 1 REP = 1 Up-Down + 1 Mountain Climber (R) + 1 Mountain Climber (L) -2:00

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