WOD

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

Read More »

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)

Read More »

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

Read More »

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)

Read More »

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

Read More »

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 Leg Box Squats after each Set. (Score is Weight) Workout Metcon (Time) FOR TIME 10 Front Squats (155/105)|(115/75) 15 Box Jump Overs (24/20) 20 DB Goblet Squats (50/35)|(35/20) 25 Burpees 30/25 Cal Bike 25 Burpees 20 DB Goblet Squats 15 Box Jump Overs 10 Front Squats (Score is Time) KG BB: (70/55)|(50/35) KG DB: (22.5/15)|(15/9)

Read More »

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 **

Read More »

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 – Full Slide Rowing (EZ Pace) MIN 5 – Full Slide Rowing (Mod Pace) MIN 6 – Full Slide Rowing (Hard Pace) MIN 7 – Full Slide Rowing (Workout Pace)* *Break this final minute into two :20on/ :10off intervals to give the feel of the workout. Strength Metcon (Weight) 4 SETS* 10 Tempo DB Floor Press (30X1) -Immediately into- 20 DB Floor Press *Set of 10 should be Moderate-Heavy. Set of 20 should be Light. (Score is Weight) Workout Metcon (Distance) 8 ROUNDS EACH (:20 ON/ :10 OFF) TABATA 1 – Meter Row TABATA 2 – Slam Balls (20/10) TABATA 3 – Meter Row -Rest 1:00 b/t Each Full Tabata- (Score is Meters) KG SB: (10/5)

Read More »

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 Elbows 4 Hand Release Push-Ups 4 Box Jumps Workout THE MAGNIFICENT 7 (Time) 7 ROUNDS FOR TIME 7 Back Squats (115/75)|(75/55) 7 Push Press 7 DB Thrusters (50/35)|(35/20) 7 Pull-Ups 7 Knees to Elbows 7 Hand Release Push-Ups 7 Box Jumps (30/24)|(24/20) (Score is Time) KG BB: (60/42.5)|(42.5/30) KG DB: (22.5/15)|(15/9) Optional Finisher Metcon (Weight) 3 SETS 10 DB Front Raises 10 DB Lateral Raises 15 DB Strict Press -Rest 2:00 b/t Sets- (Score is Weight)

Read More »

Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 ROUNDS (7:00 CAP) 5 Sumo Stance Good Mornings 1:00 Bike (increase pace over the 3 rounds) 5 Sumo Stance Air Squats 200m Jog Strength Sumo Deadlift (6-6-6-6) 6-6-6-6* Sumo Deadlift *Build to a Heavy Weight. (Score is Weight) Workout Metcon (4 Rounds for time) 4 SETS 20/15 Cal Bike 12 Sumo Deadlift (225/155)|(155/105) -Rest 1:30 b/t Sets- (Score is Each Set for Time) KG BB: (100/70)|(70/55) Optional Finisher 10 am start 5k with Grace (Time) 3 rft 1 mile run 10 clean and jerk 135/95

Read More »