Blog

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 8 Cal Row 8 Jumping Squats STATION 2 AMRAP 10 Sit-Ups 10 Box Jumps STATION 3 AMRAP 12 Cal Row 12 Jumping Squats STATION 4 AMRAP 14 Sit-Ups 14 Box Jumps

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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 6 Renegade Rows* *1 Push-Up + 1 DB Row R + 1 DB Row L STATION 2 AMRAP 6 DBL DB Snatch 18 Double Unders STATION 3 EMOM 15 Burpees

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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 Row :30 Recovery :30 Max Cal Row :30 Recovery STATION 2 :30 Max Plate Ground to Overhead :30 Rest :30 Max Plate Ground to Overhead :30 Rest STATION 3 :30 Max Cal Bike :30 Recovery :30 Max Cal Bike :30 Recovery STATION 4 :30 Plate Overhead Hold :30 Rest :30 Plate Overhead Hold :30 Rest

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Crossfit total

CrossFit Roadhouse – CrossFit View Public Whiteboard warm up groin (No Measure) Warm-up • 200 m run foam roll PC 2 rounds • 10 Jumping Jacks • 10 Air Squats 2 rounds: • 30 sec Pike Stretch • 30 sec Straddle Stretch • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)

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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 EMOM 16 Box Step Ups + MAX Plank Hold STATION 2 EMOM 5 Burpees + 5 DB DL + 5 DB Hang Power Clean STATION 3 EMOM 16 Lunges + MAX Squat Hold

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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 Box Jumps STATION 2 MAX Cal Bike STATION 3 MAX Push-Ups STATION 4 MAX Cal Row

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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 10 Slam Balls 20 Slam Ball Lunges STATION 2 AMRAP 10 Slam Ball Push Press 20 Double Unders STATION 3 AMRAP 10 Up-Down + Slam Ball 20 Slam Ball Russian Twists

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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 MAX Renegade Row* *RR= DB Row R + DB Row L + Push-Up STATION 2 MAX DB Bent Over Row STATION 3 MAX DB Front Squat STATION 4 MAX DB Push Press

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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 Plank Hold 1:00 Plank Rotations* *Push-up Plank to Elbow Plank and repeat! STATION 2 :30 Squat Hold 1:00 Squat Jumps STATION 3 :30 Hollow Hold 1:00 Sit-Ups STATION 4 :30 Superman Hold 1:00 Burpees

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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 200m Row 100m Run 10 Ring Rows STATION 2 AMRAP 200m Row 100m Run 15 Wall Balls STATION 3 AMRAP 200m Row 100m Run 20 Russian Twists

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