Uncategorized

Monday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS* (5:00 CAP) 20 Jumping Jacks 100m Run 8 Good Mornings 6 Snatch Grip Deadlifts 4 Muscle Snatches *Start first set with PVC, second set with PVC or barbell (athlete choice), third set with barbell. Strength Metcon (Weight) 6 SETS 1 Snatch Grip …

Monday Read More »

Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) FOR TIME (8:00 CAP) 200m Run (EZ) Into… 3 ROUNDS 5 Push-Up to Pike 10 Bootstrappers 10 Air Squats Into… 200m Run (Moderate) Workout Metcon (AMRAP – Rounds and Reps) EVERY 4:00 x 5 SETS 300m Run Then in the remaining time… AMRAP of: …

Saturday Read More »

Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 250m Row 20 Wall Ball Deadlift 20 Wall Ball Squats 20 Wall Ball Strict Press 10/10 Split Squats 20 Glute Bridges Strength Metcon (Weight) EMOM x 10 MINUTES MIN 1 – 5/5 Front Rack Reverse Lunges MIN 2 – …

Friday Read More »

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

Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 6 Burpees + MAX Alt. DB Sumo Deadlifts MIN 2 – 4 Alt. Step-Overs + 5/5 Single Arm DB Push Press MIN 3 – 4 Box Jump Overs + MAX Hollow Hold Strength Metcon (No Measure) EMOM …

Saturday Read More »

Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES :45 Row 10 Barbell Deadlifts 10 Air Squats into BB Front Squats 10 Hang High Pulls Strength Metcon (Weight) EVERY 1:30 x 6 SETS* 3 Power Cleans + 3 Front Squats *Keep weight moderate. (Score is Weight) Workout Metcon (Time) …

Friday Read More »

Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (6 MINUTE CAP) 1:00 Bike 10 Hollow Flutter Kicks 30 Single-Unders 5/5 Single Arm KB Strict Press Strength Metcon (No Measure) 3 SETS FOR QUALITY 20 Hanging Flutter Kicks 16 Alt. DBL KB Push Press 7/7 SA KB Floor Press w/ Leg …

Saturday Read More »

Saturday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 2 DB Strict Press + 2 DB Push Press + 2 DB Push Jerk (or Backpack) 6 Air Squats 6 DB Deadlifts* *3 Deadlifts with DBs on the outside of the feet and 3 Deadlifts in a Sumo …

Saturday Read More »

Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 ROUNDS (6 MINUTE CAP) 10 Barbell Deadlift 10 Step-ups (increase height each set) 10 Up-Downs over Bar 10 Barbell Supinated Bent Over Row (:02 Pause at top) Strength Power Clean (3-3-3-3-3) 3-3-3-3-3* Power Clean** *Keep weight moderate-heavy. **Must fully reset between reps. (Score …

Friday Read More »