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RH30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard rh30 burn sled 1 (No Measure) RH30 Burn hammer/sled (CrossFit Roadhouse) METCON 2 Ten Minute AMRAP 1. 10 minute AMRAP 400 m row/ 4 minute run 25 m sled push/pull 2 minute break 10 minute AMRAP 2. 20 calories row/2 MINUTE RUN 20 quad heel taps 20 KB sumo deadlifts

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Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP BIKE TABATA (8 ROUNDS – :20 FAST PACE // :10 EASY PACE) = 4:00 Total Into … 2 ROUNDS 5 Toe Touch + Air Squat* 10 Glute Bridge-Ups 5 Up-Downs Over the Bar 10 Body Weight Good Mornings (option to add the barbell to the back rack) * Standing tall with legs straight in the squat stance, reach down and (possibly) touch the toes. Stand back up into extension, then perform an air squat! SPECIFIC BARBELL WARM-UP 2 ROUNDS 6 Empty BB Deadlifts 4 Burpees Over the

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Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (5:00 CAP) :30 Cal Bike (INCREASING PACE) 8 Up-Downs 6/6 Single KB Suitcase DL 6/6 Bodyweight Lunges 8 KB Upright Rows Strength Metcon (Weight) 3 SETS 20 Close Grip Incline DB Bench Press* 20 Incline DB Flyes *Use MedBall or Bench for incline. -Rest as Needed b/t Sets- (Score is Weight) Workout HELLHOUND (Time) FOR TIME 50/40 Cal Bike -Rest 1:00- 8 ROUNDS 6 KB Swings (53/35)|(35/26) 6 Russian KB Swings 6 KB Goblet Lunges 10 Up-Downs -Rest 1:00- 50/40 Cal Bike (Score is Total Time) KG

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 20 Jumping Jacks 5/5 Ankle Circles in each direction :20 High Knees 5/5 Knees Together circles in each direction* :20 Butt Kickers *Bring the legs together, hinge forward and place hands on knees, move knees in a circular motion, together.**Coach’s Note: See Teaching for specific warm-up Workout Metcon (Time) FOR TIME* 1 Mile Run 2000/1750 Row 300 Double Unders *Partition in any way or order to complete the work. (Score is Time) Post-Workout Strength Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – :45 Weight Glute

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM X 5 MINUTES (:50 WORK/ :10 REST) MIN 1 – :20 Step-ups then Max Box Jumps MIN 2 – Max Alt. DB Tempo Deadlift (3131) MIN 3 – :20 Single DB Squats then Max Single DB Strict Press MIN 4 – Max Ring Rows with :02 pause at the top MIN 5 – :20 Scap Pull-Ups then Max Active Hang Workout ROCKY HORROR (Time) 4 ROUNDS FOR TIME 25 Box Jumps (24/20) 10 DB Thrusters (50/35)|(35/20) 25 Pull-Ups 10 DB Thrusters 25 Alt. DB Snatches -Hard Cap 30:00-

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES :45 Row (Increasing pace each round) :15 Bottom of the Squat Hold → :10 Wall Sit → :15 Wall Sit 10 Scap Push-Ups → 8/8 Shoulder Taps → 6 Push-Ups 10 Air Squats → 8 Air Squats (:02 Pause) → 6 Barbell Squats (:02 Pause) Strength Back Squat (7-5-3*) Tempo (1111)* *Build to a Light-Moderate weight. (Score is Weight) Week 7 of 8 Workout Metcon (AMRAP – Reps) EMOM x 16 MINUTES MIN 1&2 – 500/400m Row MIN 3 – :45 Wall Sit MIN 4

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RH+30 BURN

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Burn 4 (No Measure) 2 Rounds 10:00 stations STATION 1 AMRAP 30 Cal Row/ 3 MIN RUN 30 Sit ups 30 Hollow Flutters Station 2 amrap 200 m Row/1 MINUTE RUN 10 Pushups 10 Pull Ups 10 AIR SQUATS

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Thursday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (6:00 CAP) 5 Bootstrappers* 7 KB Romanian Deadlifts 10 Tuck-Ups 20ft Broad Jump** *Switch to Bodyweight Goodmornings for second and third rounds **Switch to 20 Single Unders for second and third rounds Strength Deadlift (7-5-3-7-5-3*) *Wave Loading. Second 7-5-3 should be heavier than first 7-5-3. Looking for Moderate in first then Moderate-Heavy in second. (Score is Weight) Workout “THE INFERNO” (Time) FOR TIME 100 Double Unders 35 Air Squats 30 Deadlifts (165/115)|(95/65) 75 Double Unders 35 Air Squats 20 Deadlifts (185/125)|(115/75) 50 Double Unders 35 Air Squats

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RH30 BUILD

CrossFit Roadhouse – RH+30 View Public Whiteboard RH30 BUILD 2021 BIS AND CORE (No Measure) 25 MIN EMOM 3X30 FLUTTERKICKS WITH PLATE 3X10 DB ZOTTMAN CURL 3X30 PLANKS 3X10 BANDED HAMMER CURLS 3X30 WAITED MATRIX PULSES 3X10 WAITER CURLS 3X30 SLOW BIRD DOGS 3X10 BARBELL CURLS

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Wednesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 200m Jog 5/5 Plate Around the Worlds :30/:30 Single Arm Plate Waiter Hold Into … 2 ROUNDS 200m Run 5 Empty Barbell Cuban Presses :30 Hollow Hold Strength Push Jerk (5-5-5-5*) *Build to a Light-Moderate weight. Week 7 of 8** **The OH progression for this strength cycle will act differently from other strength movements. We will see a variety of OH complexes over the 8 weeks to build strength and improve cycling. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 17 MINUTES 400m

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