Blog

Tuesday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES* Min 1 – :30 Row/Jumping Jacks + 5 Up-Downs Min 2 – :30 Row/Jumping Jacks + 10 Alt. Reverse Lunges *Increase Pace Every Minute Workout Metcon (Time) 3 SETS 500m Row 50′ Single Arm DB Front Rack Alt. Lunge (Right) 12 Box Jumps 50′ Single Arm DB Front Rack Alt. Lunge (Left) -Rest 1:00 b/t Sets- *18:00 Hard Cap (Score is Time) Workout – HOME Metcon (Time) 3 SETS 500m Row or 2:00 Cardio of your choice 1:00 Max Backpack Front Rack Alt.

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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 15/12 Cal Bike STATION 2 EMOM 15 SDHP STATION 3 EMOM 50 Double Unders STATION 4 EMOM 15 Burpees

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Sunday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) 200m Jog then … 1-2 ROUNDS 5 Scap Push-Ups + 5 Push-Ups 10 Alt. Reverse Lunges 5/5 DB (or Backpack) Bent Over Row 25ft. Crab Walk Feet First 25ft. Crab Walk Hands First Workout Metcon (No Measure) AMRAP x 20 MINUTES FOR QUALITY 200m Run 1:00 Plank Alt. Shoulder Taps 30 Alt. Reverse Lunges 1:00 Reverse Plank Hold 15 DB Bent Over Row (No Measure) Workout – HOME Metcon (No Measure) AMRAP x 20 MINUTES FOR QUALITY 200m Run 1:00 Plank Alt. Shoulder Taps 30 Alt. Reverse

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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 40 Double Unders 20 Box Step-Ups 10 V-Ups STATION 2 AMRAP 40 Alt Lunges 20 Air Squats 10 Push-Ups STATION 3 AMRAP 40 Alt DB Snatches 20 Sit-Ups 10 Up-Downs

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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 :30 Max Plate Jumps :30 Max Plate G2OH STATION 2 :30 Max Up-Downs :30 Max Shoulder Taps STATION 3 :30 Max Plate Thrusters :30 Max Plate Push Press STATION 4 :30 Max Plate OH Lunges :30 Max Plate Deadlift

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Friday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 Bike/Run/Row/Mountain Climbers 5 Plank to Down Dog + 5 Scap Push-Ups :20 Hollow Hold Workout Metcon (AMRAP – Reps) EMOM x 15 MINUTES MIN 1 – 15/12 Cal. Bike MIN 2 – Max Push-Ups MIN 3 – Max Hollow Rocks (Score is Total Push-Ups + Hollow Rocks) Workout – HOME Metcon (AMRAP – Reps) EMOM x 15 MINUTES MIN 1 – :50 Row/Bike/Run/Jump Rope MIN 2 – Max Push-Ups MIN 3 – Max Hollow Rocks (Score is Total Push-Ups + Hollow Rocks)

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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 Run 400m Max Air Squats in remaining time STATION 2 Row 500m Max Push-Ups in remaining time STATION 3 Bike 30/20 Max Sit-Ups in remaining time

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Thursday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND* 100m Run :20 Top of Ring Row Hold or :20 DB Upright Rows 10 Bodyweight Good Mornings Into… 1 ROUND 100m Run 10 Tempo Ring Row (3111) or 10 DB Tempo Bent Over Row (3111) 5/5 Single Arm KB or DB Sumo Deadlift Into… 1 ROUND 100m Run 10 Ring Row or 10 DB Bent Over Row 10 Double KB or DB Sumo Deadlift Workout Metcon (4 Rounds for time) EVERY 3:00 FOR 4 SETS 200m Run 10 Double Russian Kettlebell Swings 10 Ring Rows

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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 EMOM 10 DB DL + Plank Remainder STATION 2 EMOM 10 DB Strict Press + Squat Hold STATION 3 EMOM DB DL + Plank Remainder STATION 4 EMOM 10 DB Strict Press + Squat Hold

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Wednesday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10/10 Clam Shells 5/5 KB (or DB) Arnold Press* 10 Alt. Cossack Squats *Can sub Backpack Strict Press Extended Warm-up Metcon (No Measure) EMOM x 6 MINUTES MIN 1 – 2/2 Backpack Turkish Get-Up MIN 2 – :45 Moderate Row (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 14-12-10-8-6-4-2 Box Jump-Overs Slam Balls Cal Row (Score is Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 14-12-10-8-6-4-2 Tuck Jumps Backpack Ground to Overhead

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