WOD

CrossFit Roadhouse

WOD

Warm-up 2 rounds: • 200 m Run • 10 cal row 2 rounds: • 30 sec Samson Stretch Right • 30 sec Samson Stretch Left • 30 sec Side Lunge Right • 30 sec Side Lunge Left 3 rounds: • 6 Russian KB Swings 70/53# • 12 KB Goblet Squats 70/53# Strength Front Squat • …

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HIGH-INTENSITY INTERVAL TRAINING (HIIT) WITH CARDIO

HIIT is a cardiovascular training technique that has been shown to improve fat utilization, metabolic rate, and performance.1,2 To do it, you’ll work for short, intense periods at 85-90 percent of your maximum intensity. Work periods are alternated with recovery periods. During recovery, you’ll lower the intensity to 50 percent of your maximum output or …

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CrossFit Roadhouse

Helen

“Helen” is a favorite benchmarking WOD among many crossfitters. Why? Because it’s always an opportunity to see how much better you’ve gotten at your sport. Every chance you get to do Helen, you should jump at it. All men are competitive, and who’s a better competitor than yourself? WHO IS HELEN? “Helen,” as written, is …

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