Blog

Tuesday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row or 1:00 Run 10 Up-Downs 15 Glute Bridge-Ups 10 Jumps – landing in the Power Position (partial squat) Workout Metcon (Weight) EMOM x 18 MINUTES MIN 1 – 15/12 Cal Row MIN 2 – 15 DB Hang Power Cleans MIN 3 – 15 Up-Downs (Score is DB Weight) Workout – HOME Metcon (No Measure) EMOM x 18 MINUTES MIN 1 – 15 Backpack Jumping Squats MIN 2 – 15 Backpack Hang Power Cleans MIN 3 – 15 Up-Downs (No Measure)

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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 EMOM 12 Med Ball Cleans STATION 2 EMOM 12 Wall Balls STATION 3 EMOM 12 Wall Ball Box Step Ups* *Bear Hug Wall Ball

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Sunday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES Run/Bike/Row into… 2 ROUNDS :30 Side Plank (R) :30 Side Plank (L) 10 Up-Down + 2 Push-Up* 10 Alt. Deadbugs *1 Rep = Jump back into a tall plank, perform 2 push-ups, then jump forward into an air squat stance, and stand tall Workout Metcon (No Measure) EMOM x 21 MINUTES MIN 1 – 15/12 Cal Row MIN 2 – 6/6 Single Arm KB Suitcase Deadlift MIN 3 – Ring FLR or Plank (No Measure) Workout – HOME Metcon (No Measure) EMOM x

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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 :30 MAX Meters Row :30 REST :30 MAX Meters Row :30 REST STATION 2 Max DB Burpee Step-Ups STATION 3 :30 MAX Cal Bike :30 REST :30 MAX Cal Bike :30 REST STATION 4 Max DB Renegade Row* *Push-Up + Row (R) + Row (L)

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Saturday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (:20 ON / :10 OFF) MVMT 1 – High Knees MVMT 2 – Butt Kickers MVMT 3 – Air Squats MVMT 4 – Pike Push-Ups Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME 200m Partner Med. Ball Run 100 Wall Balls 80 Cal Bike 60 Burpees 200m Partner Med. Ball Run *20:00 HARD CAP *P1 works while P2 rests. Athletes alternate every 100m for the runs. All other work can be split up between the partners. (Score is Time) Workout – HOME Metcon

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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 60 Russian KBS *EMOM 10 Box Jumps STATION 2 60 Alt. DB Snatch *EMOM 12 Sit-Ups STATION 3 60 Burpees *EMOM 10 Strict Press

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Friday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 2 MINUTES Max Run/Row/Bike/Up-Downs into… 2 ROUNDS 10 Glute Bridges 20 Calf Raises 10 Burpee Broad Jumps 20 Mountain Climbers (1R + 1L = 1 Rep) 10/10 Clam Shells Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 40-30-20-10 Kettlebell Swing Lunges Sit-Ups *In between each set, 20 Mountain Climbers (1R + 1L = 1 Rep) (Score is Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 40-30-20-10 Russian Backpack Swings Alt. Lunges Sit-Ups *In between

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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 Wall Ball Lunges STATION 2 MAX Wall Ball Push Press STATION 3 MAX Wall Ball Toe Touches* *Lying on ground with ball extended over shoulders and feet in the air, tap the ball to your feet STATION 4 MAX Wall Ball G2OH

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Thursday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 25ft. High Knees or :30 High Knees 25ft. Butt Kickers or :30 Butt Kickers 25ft. Walking Groiner or :30 Groiner 10 Scap Push-Ups on Forearms Workout Metcon (4 Rounds for time) EVERY 4:00 x 4 SETS 400m Run 15 Slam Balls 10 Push-Ups (Score is Time Each Set) Workout – HOME Metcon (4 Rounds for time) EVERY 4:00 x 4 SETS 400m Run* 15 Backpack Ground to Overhead 10 Push-Ups *Option to do 2:00 of Up-Downs or Burpees (Score is Time Each Set) Optional Finisher

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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 AMRAP 5 DB Thrusters 10 V-Ups 15 Double Unders STATION 2 EMOM :40 Max Air Squats STATION 3 AMRAP 5 DB Thrusters 10 V-Ups 15 Double Unders

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