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RH30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard rh30 burn sled 1 (No Measure) RH30 Burn hammer/sled (CrossFit Roadhouse) METCON 2 Ten Minute AMRAP 1. 10 minute AMRAP 400 m row/ 4 minute run 25 m sled push/pull 2 minute break 10 minute AMRAP 2. 20 calories row 20 quad heel taps 20 KB sumo deadlifts

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Tuesday

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 – Jumping Jacks MOVT 2 – Up-Downs *Both movements = 1 Set (No Measure) Push x Pull Strength Metcon (Weight) 4 SETS ON A 12:00 CLOCK… 8/8 Single Arm DB Bent Over Row w/ Twist* 8/8 Single Arm DB Arnold Press *As the DB comes up to torso, athlete rotates torso toward DB- see Follow Along Video for demo (Score is Weight) Push x Pull Workout Metcon (Weight) EMOM x 16 MINUTES MIN

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Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (3:00 CAP) :30 Tuck/Hollow Hold 10 Arm Haulers 5/5 Moose Antlers 10 Staggered Stance Alt. Steps* *I refer to these as the “2 step ‘n’ scoop”. Place one foot slightly in front of the other, heel planted and toes up towards the ceiling. From here, slowly bow forward and brush the ground with both hands and stand tall. Then take two steps forward and alternate. Both knees can have some flexion in the joint! Immediately into … AMRAP x 4 MINUTES* 5/5 Single Arm KB Floor Press

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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 4 MINUTES 10 DB Deadlift :30 Plank :30 Cardio Choice (No Measure) Full-Body Strength Metcon (Weight) E2MOM x 10 MINUTES 10 Sumo Deadlift Curl to Press 16 DB Slides (Score is Weight) Full-Body Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 6 MINUTES 12 Goblet Alt Reverse Lunges 10 Single DB Up-Downs* 8 Single DB Push Press** -Rest 1:00- AMRAP x 6 MINUTES 12 Goblet Alt Reverse Lunges 10 Single DB Up-Downs 8 Single DB Push Press *Alternate DB

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 100m Jog MIN 2 – 5 Scap Push-Ups + 10 Kip Swings MIN 3 – 10 Burpees + 10 Air Squats Strength Metcon (Weight) 3 SETS :30 Chin Over the Bar Hold -Rest :15- :30 Wall HS Hold -Rest :15- :30 Plate Weighted Wall Sit -Rest 1:00- (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) ON A 12:00 RUNNING CLOCK… 1 Mile Run into… Max Rounds of “Cindy”* -Rest 2:00- ON A 6:00 RUNNING CLOCK… 800m Run into… Max Rounds

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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 2 Sit-Ups 2 Push-Ups (No Measure) Bodyweight Pump Metcon (No Measure) 3 SETS 30 DB Plank Taps 20 High Alt. Flutters* 10 Skater Hops** -Rest 1:00 b/t Sets- *High Flutters goal is to leave one leg parallel to the ground and lift the opposite leg perpendicular to the ground. **1 Rep = Jump L + Jump R (No Measure) Sunday Sweat Metcon (AMRAP – Rounds and Reps) 3 SETS AMRAP x 9 MINUTES 1:30 Cardio Choice 20 Alt.

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RH+30 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) 1:00 Cardio Choice into… EMOM x 4 MINUTES 12 Air Squats + Max Plank Hold (No Measure) Saturday Squats Metcon (Weight) EMOM x 9 MINUTES MIN 1 – Slow DB Goblet Squats (Heels Elevated) MIN 2 – Fast DB Goblet Squats (Normal) MIN 3 – :45 Squat Hold (Score is Load) Full-Body Workout Metcon (AMRAP – Reps) 5 SETS FOR MAX REPS 1:00 – Air Squats 1:00 – DB Wide Stance DB Russian Swing 1:00 – Double Unders 1:00 – DB “Double Squat” Thrusters* -Rest 1:00

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Thursday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS (8:00 CAP) 10 Wall Ball Lunges 10 Wall Ball Squats 10 Wall Ball Push Press :45 Quad Heel Taps Strength Push Press (6-6-6) 6-6-6* Push Press *Build to a Heavy weight. (Score is Weight) Workout Metcon (Weight) EMOM x 16 MINUTES MIN 1 – 8 Push Press (Athlete Choice)* MIN 2 – 20 Wall Balls (20/14)|(14/10) MIN 3 – 25 Sit-Ups MIN 4 – :45 Max Wall Ball Taps (Score is Weight) *Keep weight Moderate-Heavy. KG WB: (9/6)|(6/5)

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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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