Blog

Sunday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) 1 ROUND MVMNT 1: High Knees/Toe taps to Medicine Ball or Backpack MVMNT 2: Hollow Rocks MVMNT 3: Supermans MVMNT 4: Med. Ball or Backpack Front Squats Workout Metcon (Time) 4 ROUNDS FOR TIME 400m Run 20 Med. Ball Front Squats 15 Tuck-Ups *15:00 Hard Cap (Score is Time) Workout – HOME Metcon (Time) 4 ROUNDS FOR TIME 400m Run or 2:00 Cardio (Athlete Choice) 20 Backpack Front Squats 15 Tuck-Ups (Score is Time)

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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 Plank Hold 1:00 Air Squats STATION 2 1:00 Plate OH Hold 1:00 Sit-ups STATION 3 1:00 Squat Hold 1:00 Push-ups STATION 4 1:00 Tuck Hold 1:00 Box Jumps

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Saturday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Cardio* 10 Alt. Samson Lunges 1:00 DB or Backpack Overhead Hold 10 Hollow Rocks + 10 Superman Rocks 1:00 Wall Sit Workout Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2 … AMRAP x 15 MINUTES 10/8 Cal Row 10 DB Push Press 10 Alt. Step-ups *Partner 1 works, while Partner 2 Rests (Score is Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 10/8 Cal Row or :30 Backpack Sumo Deadlift High Pulls 10 Backpack

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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 50 Sit-ups into… AMRAP Cal Row STATION 2 25 Burpees into… AMRAP DB Clean & Press STATION 3 50 Sit-ups into… AMRAP Double Unders STATION 4 25 Burpees into… AMRAP DB Alt. Lunges

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Friday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row/Bike/Run (Athlete’s choice) Then … 2 ROUNDS 6/6 Suitcase Deadlifts or 12 Backpack Deadlifts 6/6 Bent Over DB Rows/Side or 12 Backpack Bent Over Rows 12 Alt. Plank DB/Backpack Taps Workout Metcon (Weight) EMOM x 15 MINUTES MINUTE 1 – 12/10 Cal Bike MINUTE 2 – 10 DB Renegade Row MINUTE 3 – 10 Burpees over DB (Score is Load) Workout – HOME Metcon (Weight) EMOM x 15 MINUTES MIN 1 – 12/10 Cal Bike or :40 MAX Alt.. Jumping Lunges MIN 2 – 10 Push-Ups

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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 Max Distance Bike STATION 2 Max Push-ups STATION 3 Max DB Thrusters STATION 4 Max Distance Bike

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Thursday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 High Knees :30 Butt Kickers 10 Glute Bridge-Ups (:03 pause at top) 10 KB/Backpack Sumo Deadlifts* 10 Upright KB/Backpack High Pulls Workout Metcon (Time) 5 ROUNDS FOR TIME* 10 KB Sumo Deadlift High Pulls 15 Russian Kettlebell Swings 20 Sit-Ups 200m Run *18:00 Hard Cap (Score is Time) Workout – HOME Metcon (Time) 5 ROUNDS FOR TIME 10 Backpack Upright High Pulls 15 Russian Backpack Swings 20 Sit-Ups 200m Run or 1:00 Cardio* (Score is Time)

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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 100m Row 10 Plate G2OH STATION 2 AMRAP 10 Box Jumps 10 Plate Push Press STATION 3 AMRAP 100m Row 10 Plate G2OH STATION 4 AMRAP 10 Box Jumps 10 Plate Push Press

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Wednesday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Row, Bike or Run Into … 3 ROUNDS 10 Toe Touch + Air Squat 10 Strict Burpees* 5/5 Moose Antlers Extended Warm-up Metcon (No Measure) EMOM x 5 MINUTES 3 Double DB Deadlift + 3 Double DB Snatch (No Measure) Workout Metcon (AMRAP – Reps) EMOM x 10 MINUTES MIN 1 — 8 DBL DB Snatch + Max Double Unders MIN 2 — 8 DBL DB Snatch + Max Up-Downs (Score is Total Double-Unders + Up-Downs) Workout – HOME Metcon (AMRAP – Reps) EMOM x 10

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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 AMRAP 10 Jumping Squats 20 Single Unders STATION 2 AMRAP 10 Push-ups 20 Flutter Kicks STATION 3 AMRAP 10 DB Hang Clean 20 Jumping Jacks

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