Blog

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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Tuesday

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 :30 Max Cal Bike :30 Rest :30 Max Cal Bike STATION 2 :30 Max Mountain Climbers :30 Plank :30 Max Mountain Climbers STATION 3 :30 Max Cal Row :30 Rest :30 Max Cal Row STATION 4 :30 Max Up Downs :30 Plank :30 Max Up Downs

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Tuesday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 5 Up-Downs 30’ Filly Walking Lunge (One DB in Front Rack, one DB OH)* *Can sub Backpack Front Rack Walking Lunge Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 6/6 Single Arm KB Front Rack Lunges 12 Lateral Burpee over KB 100′ KB Overhead Carry (Score is Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 6/6 Backpack Front Rack Lunges* 12 Lateral Burpees over Backpack 100′ Backpack Overhead Carry or 1:00 Backpack

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Sunday

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 5 DB Renegade Row 10 Box Jumps 15 Single DB Russian Swings STATION 2 EMOM 10 Push-Ups + 12 Sit-Ups STATION 3 AMRAP 5 DB Renegade Row 10 Box Jumps 15 Single DB Russian Swing

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Sunday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 1:00 Burpees -Rest :30- 1:00 Run/Row/Bike/Jump Rope -Rest :30- 1:00 5 Push-ups + 10 Air Squats Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES DB Burpee Box Step-Overs -Rest 2:00- AMRAP x 5 MINUTES Max Calorie Row -Rest 2:00- AMRAP x 5 MINUTES 5 Push-Ups 10 Air Squats (Score is Reps of Each AMRAP) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES Backpack Burpee Deadlift -Rest 2:00- AMRAP x 5 MINUTES MAX Distance Run -Rest 2:00- AMRAP

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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 :30 Max Jumping Lunges :30 Rest :30 Max Jumping Lunges :30 Rest STATION 2 MAX DB Burpee Box Step-Ups STATION 3 :30 Max Jumping Squats :30 Rest :30 Max Jumping Squats :30 Rest STATION 4 1:00 MAX DB Push Press 1:00 MAX DB Hang Power Clean

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Saturday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 5 DB Deadlifts 5 DB Eye Level Swings 5 Single DB Full Swings Workout Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 3… AMRAP x 20 MINUTES P1 — 8/8 Single Arm Russian Kettlebell Swing + 12 American Kettlebell Swing P2 — Max Sit-Ups P3 — Max Cal Bike *P1 is the pace setter. When P1 is done with their American KBS, the team rotates. (Score is Rounds + Reps) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 16 Backpack Russian

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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 EMOM 5 Burpees + 10 Alt DB Snatch STATION 2 EMOM 5 Burpees + 10 Alt DB Squat Clean STATION 3 EMOM 5 Burpees + 12 Single DB Swings STATION 4 EMOM 5 Burpees + 12 Single DB Front Squat

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Friday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 5/5 Single Arm DB Bent Over Row 5/5 Single Arm Arnold Press 25ft. High Knees 25ft. Butt Kickers Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 10 Ring Rows 5/5 Single Arm DB Shoulder to Overhead 50′ Shuttle Run (Score is Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 10 Bent Over Backpack Rows 10 Backpack Shoulder to Overhead 50′ Shuttle Run (Score is Rounds + Reps) Optional Finisher Metcon (No Measure)

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