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 MIN 1 – Max Pull-ups or Ring Rows MIN 2 – Max Box Dips or Push-ups STATION 2 400m Run (rest remainder) STATION 3 EMOM MIN 1 – Max Cal Row MIN 2 – Max Burpees STATION 4 80 Double Unders (rest remainder)
CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS… :30 Row (EZ → Mod → Hard) 10 Inch Worms → 10 BW Goodmornings → 10 BB Goodmornings 10 Scap Pull-Ups → 5 Tight Kip Swings → 5 Kipping Hanging Knee Raises Partner Workout Metcon (Time) IN TEAMS OF 2… 4 ROUNDS FOR TIME* 20 Deadlift (275/185)|(185/135) 40 Toe 2 Bar 60 Cal Row *P1 works while P2 rests. Workout must be completed in order. Split reps b/t partners any way. **Additional Challenge — Double Overhand Grip for the DL and no bar slamming. -32:00 Time Cap-
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 30 Box Jump 30 Cal Bike 30 Sit-ups STATION 2 AMRAP 30 Box Jump 30 Cal Bike 30 Sit-ups STATION 3 1:30 Recovery Bike 2:00 Max Plank 1:30 Recovery Bike
Now that summer is over, school is back in session and most of us are back into our normal routines, it’s time to re-kick that focus into high gear! Lunchtime can be one of the most difficult meals of the day to regularly keep healthy if you aren’t prepared. So while you’re making your kids lunches to go, think about creating a healthy lunch for yourself this week as well! Black Bean & Quinoa Buddha Bowl Buddha bowls are super trendy right now, and with good reason. Combined, grains and legumes together makes for a complete protein-packed meal without meat!
“How is it already the end of the year?” If you’re thinking that, you’re far from alone. In this hustle, always-on culture, it’s easier than ever to race through our days, weeks, and even months without taking time to simply stop. To breathe. And to think about how we’re feeling and doing as we dash through it all. The good news: It’s never too late to stop and reflect—and doing so comes with major benefits. Studies show that people who reflect actively strengthen their emotional intelligence, making it easier to cope with new challenges that may come their way. The
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 Row or Bike for Distance STATION 2 1:00 DB Step-Ups :30 DB Front Rack Hold STATION 3 Row or Bike for Distance STATION 4 1:00 Wall Ball :30 Wall Ball OH Hold
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 Row 500m (rest remainder) STATION 2 15 Wall Balls Max Burpees STATION 3 15 Cal Bike Max Ring Rows STATION 4 15 Box Jump Overs Max WB Deadlifts