Blog

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 EMOM 15/12 Cal Row STATION 2 EMOM 12/10 Cal Bike STATION 3 EMOM 15 Burpees

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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 100m Run Max Russian Twists STATION 2 100m Run Max Slam Ball Thruster STATION 3 100m Run Max Slam Balls STATION 4 100m Run Max Hand Release Push-Ups

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Grab a barbell! EMOM x 4 MINUTES MIN 1- 10 Up-Downs MIN 2- 10 Alt Groaners w/ Twist Then … EMOM x 6 MINUTES MIN 1- 5 Romanian Deadlift (or DB) + 5 Hang Muscle Clean (or DB) + 10 Elbow Punches (or DB Strict Press) MIN 2- 5 Strict Press (DB) + 5 Push Press (DB) + 5 Push Jerks (DB) Strength Hang Clean and Jerk (1×5) FOR LOAD Build to a Heavy 5-Rep Hang Power Clean & Push Jerk (Score is Load) Workout DT (Time) 5 Rounds

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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 15 Box Jump Overs STATION 2 EMOM 15 Wall Balls STATION 3 EMOM 20 Russian KBS STATION 4 EMOM 20 KB Goblet Lunges

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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 :30 Plate OH Hold Max Plate G2OH STATION 2 :30 Hollow Hold Max V-Ups STATION 3 :30 Squat Hold Max Air Squats STATION 4 :30 Superman Hold Max Box Step Ups

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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 5 DB Thrusters 5 Burpees 30 Double Unders STATION 2 AMRAP 10 DB Push Press 5 Burpees 30 Double Unders STATION 3 AMRAP 15 DBL DB Swings 5 Burpees 30 Double Unders STATION 4 AMRAP 20 DBL DB DL 5 Burpees 30 Double Unders

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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 1:30 Max Cal Row :30 Rest 1:00 Max Cal Row STATION 2 1:30 Plank Hold :30 Rest 1:00 Push-Ups STATION 3 1:30 Max Air Squats :30 Rest 1:00 Max Goblet Squats

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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 Cal Bike :30 Recovery :30 Max Cal Bike :30 Recovery STATION 2 :30 MAX Burpee Box Jumps :30 Recovery :30 MAX Burpee Box Jumps :30 Recovery STATION 3 :30 Max Cal Bike :30 Recovery :30 Max Cal Bike :30 Recovery STATION 4 :30 MAX Slam Balls :30 Recovery :30 MAX Slam Balls :30 Recovery

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) QUICK MONO WARM-UP 3:00 Row or Bike (Increasing effort each minute, EZ→Mod→Hard) Then… TOOMEY SNATCH WARM-UP 2 ROUNDS* 5 Inch worms 5 Behind-the-neck snatch grip presses 5 Behind-the-neck snatch grip presses in a quarter squat 5 Sots presses 5 Continuous jumping squats with barbell or PVC in back rack 10 Alt. Cossack squats w/ barbell or PVC in back rack 5 Hang Muscle Snatches *PVC pipe for round 1, may progress to barbell for round 2 Workout “SNATCHING GWEN” (Weight) FOR LOAD 15-12-9 “Unbroken” Power Snatch* *Goal is unbroken

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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 2 DB Up-Down DL 4 DB Strict Press 6 DB DL STATION 2 AMRAP 2 DBL DB G2OH 4 DB Push Press 6 DB DL STATION 3 AMRAP 2 DB Devil’s Press 4 DB Push Jerk 6 DB DL

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