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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 1:00 Max Cal Bike 1:00 Recovery STATION 2 Max Double Unders STATION 3 1:00 Max Box Jumps 1:00 Plank STATION 4 Max Up-Downs

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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 AMRAP 6 Push-Ups 12 Sit-Ups 24 Lunges STATION 2 AMRAP 6 Push-Ups 12 Sit-Ups 24 Lunges STATION 3 AMRAP 6 Push-Ups 12 Sit-Ups 24 Lunges STATION 4 AMRAP 6 Push-Ups 12 Sit-Ups 24 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 Hollow Hold Max Sit-Ups STATION 2 :30 Plate OH Hold Max Plate G2OH STATION 3 :30 Top of Ring Row Hold Max Ring Rows STATION 4 :30 Wall Sit Max Air Squats

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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 Max Cal Row Top of every minute- 5 Box Jumps STATION 2 Max Cal Bike Top of every minute- 5 Burpees STATION 3 Max Cal Row Top of every minute- 5 Box Jumps STATION 4 Max Cal Bike Top of every minute- 5 Burpees

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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 14 Up-Downs STATION 2 EMOM 20 Jumping Squats STATION 3 EMOM 20 Sit-Ups

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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 20 Russian Twists STATION 2 EMOM 30 Double Unders STATION 3 EMOM 8 DB Box Step Overs STATION 4 EMOM 12 Russian KBS

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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 15 Slam Balls 15 Cal Row STATION 2 AMRAP 10 Slam Balls 10 Cal Row STATION 3 AMRAP 8 Slam Balls 8 Cal Row

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP (7:00) 2:00 on any monostructural piece (moderate!) INTO… 2 SETS 10 PVC Passes (straight arms and controlled) 10 PVC Snatch Balance (to ½ Squat Power) 10 PVC Back Back Squats (:02 pause in the bottom) 10 PVC Behind the Neck Presses (from the bottom of the last squat!) 20 PVC Hops (jump from side to side) Strength Snatch (3RM) ON A 20:00 RUNNING CLOCK… Build to 3RM Snatch* *Power or Full, Athlete Choice (Score is Load) Workout Isabel (Time) For Time: 30 Snatches, 135# / 95#*Last seen

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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 Jumping Air Squats STATION 2 Max DB Hang Power Cleans STATION 3 Max DB Push Press STATION 4 Max Plank

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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 Rest Remainder STATION 2 40 Box Jumps Rest Remainder STATION 3 30 Burpees Rest Remainder

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