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RH+30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard Rh30 DB (No Measure) 2 10 Minute AMRAP 1. 500 m row 10 DBL Db Strict press 10 Db Renegade Row 2 minute break 2. 20 calories row 10 Burpees 10 broad jump

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Thursday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8/8 Lunges 8 DB Strict Press 8 DB Upright Rows 8 DB Front Raises 24 Single Unders Strength Push Press (10-8-8-6) Push Press* 10-8-8-6 *Build to a Heavy weight. (Score is Weight) Workout Metcon (Time) 2 ROUNDS FOR TIME 1000m Run 50 Walking Lunges 25 Push Press (115/75)|(75/55) (Score is Time) KG BB: (50/35)|(35/25)

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RH +30 Build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 glutes and abs 2 (No Measure) 25 minute emom 3×10 step back SA KB OH LUNGES ALTERNATING 3x 30 seconds sit up single arm DB 3x 10 alternating single leg kb RDL 3x 30 seconds hollow body flutters 3x 10 sumo kettle bell Deadlifts 3x 30 seconds slow bikes 3x 10 DB Heal to toe 3x 30 Wall External Hip Extensions

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Wednesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS (7:00 CAP) 200m Run 10 Alt V-Ups 10 Russian KB Swings 8 Kip Swings Strength Power Clean (Moderate 5-Rep ) ON A 15:00 RUNNING CLOCK… Build to a Moderate 5-Rep TNG Power Clean (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 3-6-9 and so on… Power Cleans (135/95)|(95/65) Toes to Bar (Score is Rounds + Reps) KG BB: (60/42.5)|(42.5/30)

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RH +30 boxing

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Boxing (No Measure) Boxing 4 minute Amrap rounds 1 minute break 1. 100 1-2s 50 situps 2. 50 3-4s 10 Leg lifts over DB 3. 100 Freestyle 10 greatest stretch ever 4 100 1-2s 20 lunges 5 50 3-4s 10 box step ups

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Tuesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 6:00 RUNNING CLOCK… 10/8 Cal Bike 10 Alt. Curtsey Lunge (No weight) 15 Up-Downs 10 Alt. Curtsey Lunge (with empty Barbell or no weight) 15 Box Jumps (Step Down) :10 Perfect Front Rack Hold 5 Perfect Front Squats :10 Perfect Front Rack Hold Max Cal Bike in the Remaining Time… *From here, add light-moderate load to the barbell and begin practice/prep for your Front Squat work… Strength Front Squat (4×5) ON A 15:00 RUNNING CLOCK… 4×5 Front Squats* *Heavier than last week. Complete 5/5 DB Goblet Single

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RH+30 Build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Build shoulders and tris (No Measure) 25 round EMOM Shoulders-Bis-Tris Seated DB Arnold Press 3×8 DB Bench Press 3×8 Double DB Kick Backs/Cable Tri Extensions 3×6 Bench Dips 4×10 DB Shrugs 3×10 DB Skull Crushers 3×10 DB Cuban Press 4×10

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Monday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP AMRAP x 6 MINUTES 20 Jumping Jacks 10 Scap Push-Ups 20 Jumping Jacks 10 Single DB Curl to Press 20 Jumping Jacks 10 DB Upright Rows After the GWU have everyone grab a rower and take them through the below rowing specific WU. Each interval, give athletes something different to focus on to build and refine rowing mechanics! EMOM x 7 MINUTES (:40 ON/ :20 OFF) MIN 1 – Arms Only Rowing MIN 2 – Arms + Body Rowing MIN 3 – Half Slide Rowing MIN 4

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RH+30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Burn 12 HSW (No Measure) 2 10 minute metcons 2 minutes break 1. 400 m row 5 lunges with DB press L 5 lunges with DB press R * left press is with left leg in lunge position right knee on ground ** then switch 2 minutes break 2. 50 cal row 10 squat single arm I left and right 10 squat single arm Y Left and right **

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Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 6 PVC Back Squats 6 PVC Push Press w/:03 pause overhead 6 Single DB Thrusters 6 Scap Pull-Ups 6 Kipping Swings 6 Scap Push-Ups 6 Alt. Box Step-Ups Into … 1 ROUND 5 Empty Barbell Back Squats 5 Empty Barbell Push Press 5 DBL DB Thrusters 5 Strict Pull-Ups or Ring Rows 5 Kipping Knees to Triceps 5 Push-Ups 5 Box Jumps Into … 1 ROUND 4 LIGHT Back Squats 4 LIGHT Push Press 4 LIGHT DB Thrusters 4 Kipping Pull-Ups or Ring Rows 4 Knees to

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