Blog

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

Read More »

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

Read More »

rh30 burn

CrossFit Roadhouse – RH+30 View Public Whiteboard Rh30 burn 2 plylo (No Measure) 2 round 10 minutes each 2 minutes break Round 1 AMRAP 200 m row 10 Pushup toe touches 10 split bench Romanian deadlifts right 10 split bench Romanian deadlifts left 10 foam roller wall squats 2 minutes break Round 2 AMRAP 30 cal row 10 Assisted pull ups 10 wall Assisted handstands/ 5 sec hold dumbbell press 10 left and right anti rotation presses

Read More »

Saturday

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 10 Samson Stretches 10 Alt. Leg Swings 10 Alt. Knee to Chest (No Measure) Saturday Squats Metcon (AMRAP – Rounds and Reps) 4 SETS AMRAP x 2 MINUTES 6 DB Step Ups 6 DB Front Squats -1:00 Rest b/t Sets- *Pick up where you left off. (Score is Rounds + Reps) Saturday Squats Metcon (AMRAP – Reps) 5 SETS 1:00 – :30 Max DB Glute Bridges + :30 Glute Bridge Hold 1:00 -:30 Max Single DB Front Squats

Read More »

RH30 build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Build 1 (Weight) 25 minute EMOM KB Romanian deadlift 3×10 KB around the head 3×10 Renegade Rows 3×10 DB Bench Press 3×10 DB Curls 3×10 DB L Raise to External Rotation 3×10 DB Hammer Curls 3×10 DB Bent Over Rows 3×10

Read More »

Friday

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 :30 High Knees :30 Air Squats (No Measure) Full-Body Strength Metcon (Weight) E2MOM x 10 MINUTES 10 DB Hang Power Cleans 10 DB Goodmornings (Score is Weight) Full-Body Sprint Workout Metcon (AMRAP – Reps) EMOM x 8 MINUTES MIN 1 – Double DB Deadlift MIN 2 – Cardio (Moderate) -Rest 1:00- EMOM x 6 MINUTES MIN 1 – Double DB Russian Swings MIN 2 – Cardio (Hard) -Rest 1:00- EMOM x 4 MINUTES MIN 1 – Double DB

Read More »

RH30 box

CrossFit Roadhouse – RH+30 View Public Whiteboard Boxing 10 min #1 (No Measure) 10 minute AMRAP 1 minute each 1. 100 1-2 15 Pushup 2. 100 1-2s 15 Lunges 3. 100 1-2 15 Airsquat 4. 100 1-2 10 BirdDog 5. 100 1-2 10 Burpees 2 minute break Boxing: 1. 1,1,2 high low 2. 1,2 3. 1,2,3,4 4. 1,1,3 5. 1 minute break Repeat

Read More »

Thursday

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 20 Mountain Climbers 10 DB Upright Row 10 DB Strict Press 10 Air Squats (No Measure) Push x Pull Strength Metcon (Weight) 4 SETS ON A 12:00 CLOCK… 8/8 DB Suitcase Split Squats 8 DB Devil’s Press (Score is Weight) Push x Pull Workout Metcon (AMRAP – Reps) EMOM x 15 MINUTES MIN 1 – :50 DB Sumo Deadlift High-Pull MIN 2 – :50 DB Push Press MIN 3 – :50 Mountain Climbers (Score is Total Reps) NCMOBILITY

Read More »

RH30 build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 BUILD 2 (Weight) 25 minute EMOM DB Arnold Press 3×10 Over Head DB Shrug 3×10 DB Shrug 3×10 DB Lateral Raises 3×10 :30 Abmat Sit Ups 3 sets :30 Plank 3 sets :30 HollowBody 3 sets :30 HKR 3 sets

Read More »

Wednesday

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 50 Single Unders into Max Lunges (No Measure) Bodyweight Pump Metcon (AMRAP – Rounds and Reps) AMRAP x 3 MINUTES 12 Jumping Lunges 12 Alt V-Ups -Rest :30- AMRAP x 3 MINUTES 12 Jumping Lunges 12 Leg Lifts (Score is Rounds + Reps) Full-Body Sweat Workout Metcon (No Measure) 5 SETS 1:00 Cardio Choice -Rest :30- 1:00 Burpee + Extra Push-Up -Rest :30- 1:00 Side Step Out & Back* -Rest :30- *Take 2 steps out & 2 steps

Read More »