Blog

Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 20 Single-Unders* 10 Hollow Rocks 10 Arm Haulers 5 Behind the Neck Push Jerk w/PVC 5 PVC facing Up-Downs *2nd Round: Backwards Single-Unders 3rd Round: Double-Under practice Strength Metcon (Weight) 5 SETS* 3 Snatch Grip Deadlifts + 3 Hang Power Snatch *Keep weight moderate. (Score is Weight) Workout Metcon (Time) 3 ROUNDS FOR TIME 5 Hang Power Snatches (115/75)|(75/55) 20 Toes to Bar 5 Hang Power Snatches 20 Bar Facing Up-Downs 5 Hang Power Snatches 100 Double Unders (Score is Time) KG BB: (50/35)|(35/25) Partner Workout Option

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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 + Max Reverse Bodyweight Lunges MIN 2 – 14 Alt. Plank Shoulder Taps + Max Hollow Hold in remainder of time MIN 3 – 5 Bodyweight Kang Squats + Max Air Squats Strength Metcon (Weight) 3 SETS* 8 Tempo Back Squats (22X1) 8/8 Goblet DB Step-Ups *Build to a moderate tempo weight. (Score is Weight) Workout Metcon (4 Rounds for time) 4 SETS ON 4:00 RUNNING CLOCK… MIN 1-2 – 400m Run (rest remainder) MIN 3-4 – 20 DB Goblet

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RH+30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard RH30 Burn hammer/sled (No Measure) 2 Ten Minute AMRAP 1. 10 minute AMRAP 400 m rom 25 m sled push 25 m sled pull 2 minute break 10 minute AMRAP 2. 20 calories row 20 tire strikes

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 5/5 Staggered Stance Good Mornings 7/7 Single Ring Ring Rows 10 Knee Push-ups 7/7 Curtsey Squats Strength Deadlift (1×3) “NCX BASELINE III” I. ON A 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Deadlift (Score is Weight) Workout “CFRH BASELINE III.II (Test)” (AMRAP – Rounds and Reps) II. AMRAP x 10 MINUTES 5 Strict Pull-ups or 7 Ring Rows 10 Hand Release Push-ups 15 Air Squats (Score is Rounds + Reps)

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RH+30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard RH30 Burn hammer/sled (No Measure) 2 Ten Minute AMRAP 1. 10 minute AMRAP 400 m rom 25 m sled push 25 m sled pull 2 minute break 10 minute AMRAP 2. 20 calories row 20 tire strikes

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Thursday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 SETS (9:00 CAP) :45 Bike 25’ SA OH KB Walk 10 Quad Heel Taps 25’ SA OH KB Walk 50’ Front Rack Walk Strength Metcon (Weight) 3 SETS FOR QUALITY 50′ DBL KB Suitcase Walk 50′ DBL KB Front Rack Walk 50′ DBL KB OH Walk 2:00 Bike (EZ Pace)* *2:00 Bike is considered active rest. Once completed athletes should begin their next round of walks. (Score is Weight) Workout Metcon (5 Rounds for time) EVERY 4:00 x 5 SETS 25/20 Cal Bike 30 Sit-Ups -Rest Remaining Time-

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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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Wednesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 6 Lunge + Lunge + Squat 8 Groiners with a Twist 10 DB Strict Press 8 Strict Up-Downs 6 Bird Dog Strength Front Squat (1×3) “NCX BASELINE II” I. ON A 12:00 RUNNING CLOCK… Build to a Heavy 3-Rep Front Squat (Score is Weight) Shoulder Press (1×3) “NCX BASELINE II” ON A 12:00 RUNNING CLOCK… Build to a Heavy 3-Rep Strict Press (Score is Weight) Workout “CFRH BASELINE II.II (Test)” (AMRAP – Reps) “CFRH BASELINE II.II” (Test Flight! Jan 2021 Launch) II. AMRAP x 3

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Rh30 Box

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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Tuesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Lunges 5 DB Jefferson Curls 10 Quad Heel Taps 5/5 DB Upright Row 10 Up-Downs Workout Metcon (AMRAP – Reps) EMOM x 25 MINUTES* MIN 1 – Box Jumps MIN 2 – Slam Balls (20/10) MIN 3 – Russian KB Swings (53/35)|(35/26) MIN 4 – Crossbody Mountain Climbers MIN 5 – KB Sumo Deadlift High Pull *Work time increases each round. R1: :30 ON/ :30 OFF R2: :35 ON/ :25 OFF R3: :40 ON/ :20 OFF R4: :45 ON/ :15 OFF R5: :50 ON/ :10 OFF

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