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 Bike @ Moderate Pace STATION 2 :30 Max Cal Bike :30 Recovery :30 Max Cal Bike STATION 3 Row @ Moderate Pace STATION 4 :30 Max Cal Row :30 Recovery :30 Max Cal Row

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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 800m Max Push-Up to Pike in remaining time STATION 2 Row 800m Max DB Hang Power Cleans in remaining time STATION 3 Bike 40/35 Cal Max DB Front Squats in remaining time

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Thursday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GUIDED WARM UP… Row 1:00 100m Run Bike 1:00 :30s Hollow Hold/Wall Sit/Glute Bridge 10 Push Up to Pike 10 Lunges Into… Movement Review Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 35 MINUTES 400m Run 500m Row 1500m Bike 20 Perfect Push-Ups 30 Sit-Ups 40 Walking Lunges 1:00 Athlete Choice** *Athlete Choice (can pick one or mix it up!)… Hollow Hold or Rocks Plank Hold or Plank Shoulder Taps Deadbugs Quad Heel Touches Sit-Thrus (Score is Rounds + Reps) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00

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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 EMOM 15 Burpees STATION 2 EMOM 15/12 Cal Row STATION 3 EMOM 15 DB Suitcase Deadlift STATION 4 EMOM 12/8 Cal Bike

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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 8 Box jumps 8 Ring Rows 16 Lunges STATION 2 AMRAP 10 Box Jumps 10 Ring Rows 20 Lunges STATION 3 AMRAP 12 Box Jumps 12 Ring Rows 24 Lunges STATION 4 AMRAP 14 Box Jumps 14 Ring Rows 28 Lunges

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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 :30 Hollow Hold 1:00 Max Push-Ups STATION 2 :30 Glute Bridge Hold 1:00 Max Sit-Ups STATION 3 :30 Plank 1:00 Max Air Squats STATION 4 :30 Squat Hold 1:00 Max Burpees

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Wednesday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 Run 400m then Max Box Step-Ups in remaining time STATION 2 Run 400m then Max KBS in remaining time STATION 3 Run 400m then Max distance Row in remaining time STATION 4 Run 400m then Max Goblet Squats in remaining time

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Tuesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 Single Unders :30 Single Leg Single Unders (Left) :30 Single Leg Single Unders (Right) :30 Backwards Single Unders* :30 Double Under/ Double Under attempts *Rope rotates in the opposite direction -THEN- AMRAP X 4 MINUTES 5/5 BB Single Leg RDL 5 BB Strict Press 5 BB Push Press 5 BB Push Jerk 10 Lunges Strength Metcon (Weight) 5 SETS* 2 Push Press + 1 Push Jerk + 1 Split Jerk *Start moderate-light and build to moderate-heavy set with perfect mechanics. Bar can come from the rack or the

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Tuesday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:00 Max Double Unders 1:00 Plank 1:00 Max Double Unders STATION 2 AMRAP 10 Hollow Rocks 10 DB Push Press STATION 3 1:00 Max Jumping Lunges 1:00 Wall Sit 1:00 Max Jumping Lunges

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Sunday

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 EMOM Min 1: Max Plate G2OH Min 2: Max Plate Thruster STATION 2 :30 Max Cal Bike :30 Rest :30 Max Cal Bike :30 Rest STATION 3 EMOM Min 1: Max Plate Hops Min 2: Max Plate Push Press STATION 4 :30 Max Cal Bike :30 Rest :30 Max Cal Bike :30 Rest

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