Blog

Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 1:00 Cardio Choice 25′ Alt. Knees to Chest 25′ Alt. Leg Swings 25′ Alt. Lunges 25′ Broad Jumps Cardio Choice Until End… (No Measure) Saturday Squats Metcon (Weight) EMOM x 12 MINUTES MIN 1 – Tempo DB Front Squat (3111) MIN 2 – Max Air Squat MIN 3 – Max Wall Sit (Score is Load) Full-Body Workout Metcon (Weight) EMOM x 12 MINUTES MIN 1 – :50 Max DB Thrusters MIN 2 – :50 Max DB Front Rack Hold MIN 3 – :50

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Saturday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) PARTNER WARM-UP AMRAP x 5 MINUTES P1: Row P2: 8 Slam Ball G2OH* + 8 Alt. Lunges (Swap to Jumping Air Squats at the halfway mark) Workout Metcon (AMRAP – Reps) IN TEAMS OF 2… AMRAP x 16 MINUTES P1 – 250m/150m Row 20 Slam Balls P2 – MAX Box Jump OR Step Overs (Score is Total Box Jump Overs) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 250m/150m Row (1:00 Cardio) 20 Backpack Ground to Overhead 20 Walking Lunges* *Backpack worn

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Saturday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 15 Wall Ball :30 Plank Hold STATION 2 AMRAP 15 Wall Ball :30 Plank Hold STATION 3 RECOVERY 2:00 Row 1:00 Walking Rest 2:00 Row

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) AMRAP x 5 MINUTES 1:00 Cardio Choice 10 Glute Bridge-Ups 10 Alt. Lunges w/ a Twist (No Measure) Full-Body Strength Metcon (Weight) 5 SETS (:40 ON / :20 OFF) Double DB Swing* Immediately into… 5 SETS (:40 ON / :20 OFF) Double DB Crawl *Option for single or double DB swing (Score is Load) Full-Body Sprint Workout Metcon (AMRAP – Reps) 7 SETS 1:00 – Max DB Power Clean -Rest :30- 1:00 – Max Effort Cardio Choice -Rest :30- *No additional rest b/t Sets (Score is Reps) Finisher

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Friday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 5/5 Single Arm DB Bent Over Row 10 Frog Jumps 10 Alt. Cossack Squats Workout Metcon (AMRAP – Reps) EMOM x 16 MINUTES MIN 1 – MAX Wall Balls MIN 2 – MAX Farmer’s Hold MIN 3 – MAX DB/KB Seesaw Bent Over Row MIN 4 – MAX Hollow Hold (Score is Total Reps) Workout – HOME Metcon (AMRAP – Reps) EMOM x 16 MINUTES MIN 1 – MAX Backpack Thrusters MIN 2 – MAX Backpack Overhead Hold MIN 3 – MAX Backpack Bent Over

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Friday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max WB Ground to Overhead STATION 2 Max Up-Downs STATION 3 Max Box Step-ups STATION 4 Max Cal Row

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Thursday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 20 Singles – 20 High Jumps – 20 Double-Unders 20 Marching Plank* 5/5 DB Upright Row Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 20 Alt. Single Arm DB Hang Cleans 40 Mountain Climbers 60 Double-Unders (Score is Total Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 20 Backpack Hang Cleans 40 Mountain Climbers 60 Double Unders (Score is Total Rounds + Reps) Optional Finisher Metcon (No Measure) 2-3 SETS 10/10 DB Hammer Curls

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Thursday

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 1:30 Max Air Squats 1:30 Max Plank STATION 2 1:30 Max Push-ups 1:30 Max Squat Hold STATION 3 1:30 Max Lunges 1:30 Max Tuck Hold

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Wednesday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 100m Jog 10 KB Sumo Deadlifts 50m Skip 8 KB Upright Rows 100m Run 6 KB SDHP Workout Metcon (Time) 5 ROUNDS FOR TIME 200m Run 15 KB SDHP 20 Sit-Ups -15:00 Hard Cap- (Score is Time) Workout – HOME Metcon (Time) 5 ROUNDS FOR TIME 200m Run (or 1:00 Cardio) 15 Backpack SDHP 20 Sit-Ups (Score is Time)

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Wednesday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 FOR TIME 50 Sit-ups 25 Burpees (rest remainder) STATION 2 Recovery Bike @ Moderate Pace STATION 3 FOR TIME 50 Burpees 25 Sit-ups (rest remainder) STATION 4 Recovery Bike @ Moderate Pace

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