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 1:00 Max Wall Balls :30 Plank Hold STATION 2 1:00 Max Sit-ups :30 Tuck Hold STATION 3 1:00 Max KB Swing :30 Squat Hold STATION 4 1:00 Up-Downs :30 Plank Hold

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Mindset 2020 : Ode to April 2020

Ode to April 10, 2019 April tenth two-thousand nineteen, an important date because you were my focus, you were my aim, you were my initial measure. I made a decision to live differently in 2019. I wasn’t going on a new diet, I wasn’t joining a new gym, or starting a new trendy exercise program…I was going to change the way I live. I wanted to be healthy and fit and active and ALIVE! I wanted to live with purpose, for a purpose, on purpose. These were big open-ended goals and I wasn’t exactly sure how it would unfold, but

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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 3 Burpees Every Minute then… Run for Distance STATION 2 3 Burpees Every Minute then… Bike for Distance STATION 3 3 Burpees Every Minute then… DB Devil’s Press

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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 1:00 Box Jumps 1:00 DB Step-Ups STATION 2 1:00 Push-ups 1:00 Hollow Flutters STATION 3 1:00 Ring Rows 1:00 Wall Sit STATION 4 1:00 Row 1:00 Double Unders

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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 20 Cal Bike then… Max Up-Downs STATION 2 40 Plate Hops then… Max KB Swing STATION 3 20 Cal Bike then… Max Up-Downs STATION 4 40 Plate Hops then… Max KB Swing

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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 1:00 Box Jumps :30 Plank STATION 2 1:00 Wall Ball :30 Tuck Hold STATION 3 1:00 Alt. DB Snatch :30 Plank STATION 4 1:00 Jump Rope :30 Tuck Hold

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Mindset for 2020

Do what’s hard, because harder things are coming. You have to be ready. There’s too much awesome life to live not to!

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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 AMRAP 10 Jumping Lunges 20 Russian Twists STATION 2 2:00 Hard Bike 1:00 EZ Bike 1:00 Hard Bike STATION 3 AMRAP 10 DB Press 20 Mountain Climbers STATION 4 2:00 Hard Bike 1:00 EZ Bike 1:00 Hard Bike

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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 500m Row (rest remainder) STATION 2 EMOM 15 Push-ups STATION 3 AMRAP 5 Sit-ups 10 Air Squats

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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 Pull-ups or Ring Rows MIN 2 – Max Box Dips or Push-ups STATION 2 400m Run (rest remainder) STATION 3 EMOM MIN 1 – Max Cal Row MIN 2 – Max Burpees STATION 4 80 Double Unders (rest remainder)

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