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Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS OF TABATA 16 ROUNDS; :20 ON // :10 OFF* (all movements will be completed 4 times) MVMT 1 – Bike (or bodyweight Lunges) MVMT 2 – Hollow Flutter Kicks MVMT 3 – Bodyweight Split Squats (change lead foot every other round) MVMT 4 – Front + Lateral DB Raises** *During the :10 of “rest”, have athletes hold a Glute Bridge-Up ** Front + Lateral Raise = One Front Raise + One Lateral Raise w/LIGHT DBs or Change Plates Workout Metcon (Calories) EVERY 5:00 x 4 SETS 10/10

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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 2 MINUTES 20 Jumping Jacks 10 Sit-Ups 5 Up-Downs into… AMRAP x 2 MINUTES 20 Single Unders 10 Sit-Ups 5 Burpees (No Measure) Full-Body Strength Metcon (Weight) E2MOM x 14 MINUTES 10 DB Romanian Deadlifts 8 DB Bent Over Rows 6 DB Ground to Overhead (Score is Load) Full-Body Workout Metcon (AMRAP – Reps) ON A 3:00 RUNNING CLOCK… Cardio Choice 1 -Rest 1:00- ON A 2:00 RUNNING CLOCK… Cardio Choice 2 -Rest 1:00- EMOM x 8 MINUTES MIN 1

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 200m Jog :30 Bottom of Squat Hold w/ Empty Barbell (or bodyweight)* 15 Glute Bridge-Ups 10 Alt. Step-Ups 5 Broad Jumps *Option to add in elbow punches. IMMEDIATELY INTO … 2 ROUNDS 3 Cat/Cows* 6 Alt. Spiderman Lunges w/Twist up overhead** 9 Hollow Rocks + Superman Arch Rocks *Cat + Cow = 1 Rep **Rotate and twist towards the leg that is forward Strength Metcon (Weight) EVERY 3:30 x 4 SETS 5 Front Squats* 5-7 Box Jumps** 1:00 Hollow Hold *Bar must come from the

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Sunday

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 Scap Push-Up 8 Sit-ups 8 Up-Downs (No Measure) Bodyweight Pump Metcon (No Measure) EMOM x 4 MINUTES 8 Burpees + Extra Push-Up into Max Sit-Ups Into… EMOM x 4 MINUTES 10 Up-Downs into Max Plank (No Measure) Sunday Sweat Metcon (AMRAP – Rounds and Reps) 5 SETS AMRAP x 3 MINUTES 6 Plank Rotations 12 Tuck Ups 24 Double Unders -Rest 1:00 b/t Sets- (Score is Rounds + Reps)

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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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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 200m Row 6/6 Alt. DB Deadlifts 20 Hollow Body Flutter Kicks 6/6 SA DB Curl to Press Strength Push Press (10-8-8) 10-8-8* Push Press *Build to a Moderate weight. Complete 5/5 Heavy Hang DB Cleans after each Set. (Score is Weight) Workout Metcon (5 Rounds for time) 5 SETS 6/6 DB Hang Power Clean to OH (50/35)|(35/20) 12 Toes to Bar 18/14 Cal Row -Rest 1:30 b/t Sets- (Score is Each Set for Time) KB DB: (22.5/15)|(15/9)

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Saturday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… 3 SETS :30 Lunge w/ Twist :30 Kang Squats (No Measure) Saturday Squats Metcon (Weight) 4 SETS FOR MAX REPS 1:00 Weighted Glute Bridge Marches 1:00 Slow DB Front Squats 1:00 Wall Sit -Rest 1:00 b/t Sets- (Score is Weight) Saturday Squats Metcon (AMRAP – Reps) TABATA: 8 SETS (:20 ON / :10 OFF) TABATA 1 – DB Thruster TABATA 2 – Hollow Flutter Kicks TABATA 3 – Air Squat TABATA 4 – Weighted Sit-Up -Rest 1:00 b/t Tabatas- (Score is Reps)

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RH30 BUILD

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Build shoulders and tris (No Measure) 25 round EMOM Shoulders-Bis-Tris Seated DB Arnold Press 3×8 DB Bench Press 3×8 Double DB Kick Backs/Cable Tri Extensions 3×6 Bench Dips 4×10 DB Shrugs 3×10 DB Skull Crushers 3×10 DB Cuban Press 4×10

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Thursday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (7:00 CAP) 100m Run 8/8 Reverse Lunges 30 Crossbody Mountain Climbers 8/8 SA Russian Swing 10 Cat Cows Strength Deadlift (10-8-8) 10-8-8* Deadlift *Build to a Moderate weight. (Score is Weight) Workout Metcon (Time) FOR TIME 1 Mile Run 30 Deadlifts (185/135)|(135/95) 800m Run 15 Deadlifts (Score is Time) KG BB: (85/60)|(60/42.5) Optional Finisher Metcon (AMRAP – Reps) ALTERNATING TABATA* MOVT 1 – Single DB Waiter Curls MOVT 2 – Hollow Body Flutter Kicks *8 Sets EACH. Alternate Movements Every Set for a Total of 8:00 of

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