Blog

Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Optional to do w/a partner! 2 ROUNDS EACH: P1: Easy pace on the bike P2: 1 ROUND OF THE FOLLOWING … 4 Med. Ball Front Squats 6 Alt. Step-Ups 4 Med. Ball Push Press to a target 6 Box Jumps Workout Metcon (Time) FOR TIME* 100 Box Jumps (24/20) 125/100 Cal Bike 150 Wall Balls (20/14)|(14/10) *Partition reps in any order to complete the workout. (Score is Time) KG WB: (9/6)|(6/5) Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME* 150 Box Jumps (24/20) 200/150 Cal Bike

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Rh+30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard RH30 Burn Test (Distance) 2 rounds 10 MInute Rounds Row to max distance 2 minute Break 10 minutes Row to Max Calories

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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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RH30 Boxing

CrossFit Roadhouse – RH+30 View Public Whiteboard Boxing 10 minutes #2 (No Measure) 10 minute AMRAP 1 minute each 1. 75 1-2 15 Sit ups 2. 75 1-2s 15 Reverse lunges 3. 75 1-2 15 Supermen 4. 75 1-2 10 DeadBugs 5. 75 1-2 10 Box Steps 2 minute break Boxing: 1. 1, 3,4 high low 2. 1,1,2,3,4 3. 1,2,1,2, 3, 4. 1,2,1,1,4 5. 1 minute break Repeat

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RH + 30 Build

CrossFit Roadhouse – RH+30 View Public Whiteboard Bis Back RH30 (Weight) 25 rounds: S/A DB ROW 3×10 Bent Over Row 3×12 Wide Grip Assisted Pull Up 3×8 Barbell Curls 3×8 Hammer Curls 3×12 Dumbbell Curls 4×8 Supinated Grip Assisted Pull Ups 2 x max

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RH+30 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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Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 5/5 Half Kneeling KB/DB Strict Press* 8 Bodyweight Good Mornings 5 Scap Pull-Ups 8 Alt. Step-Ups *Athletes have the option to try out a bottoms up KB press! Strength Metcon (Weight) 3 SETS 8/8 Tempo Half Kneeling Landmine Press (31X1) 10/10 Tempo SA Landmine Bent Over Row (31X1) -Rest as Needed b/t Sets- (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 5 Box Jumps (30/24)|(24/20)* 7 Strict Pull-Ups 15 Hand Release Push-Ups 20 Single DB Front Rack Lunges (50/35)|(35/20)

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 7:00 RUNNING CLOCK.. 20 Single Unders 12 Air Squats 8/8 Lunges 6 Plate Good Mornings 20 Single Unders 12 Air Squats 8/8 Split Squats 6 Plate Good Mornings 20 Single Unders 10 Air Squats 8/8 Curtsey Squats 6 Plate Good Mornings Strength Metcon (Weight) EVERY 3:30 x 5 SETS 6 Tempo Deadlifts (2011)* 8/8 Plate Elevated Curtsey Squats :30 Double Under Practice *Build to a moderate weight. (Score is Weight) Workout “THE INFERNO” (Time) FOR TIME 100 Double Unders 35 Air Squats 30 Deadlifts (165/115)|(95/65) 75 Double

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Rh+30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard RH +30 Burn ab and JR (No Measure) 2 Rounds 10:00 stations STATION 1 AMRAP 300 m row 30 plank to pushups 10 DBL DB CLEAN AND JERK Station 2 amrap 50 cal row 10 kbs swing 10 Box steps 10 goblet squats

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