WOD

RH+30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard RH30 Burn hammer/sled (No Measure) 2 Ten Minute AMRAP 1. 10 minute AMRAP 400 m rom 25 m sled push 25 m sled pull 2 minute break 10 minute AMRAP 2. 20 calories row 20 tire strikes

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 100m Run 20 Single Unders* 5 Clean Grip Deadlifts 5 Hang High-Pulls 5 Hang Power Cleans 10 Elbow Punches Workout “BOGO” (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 400m Run 10 Hang Power Cleans (135/95)|(95/65) 50 Double Unders 200m Run 5 Hang Power Cleans 25 Double Unders (Score is Rounds + Reps) Optional Finisher Metcon (Time) FOR TIME 21-15-9-15-21 Barbell Curls (45/35) Barbell Wide-Grip Bent Over Row (Score is Time)

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RH30 Build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Build Back And PC (No Measure) 25 minute EMOM Ring Rows 3×10 Bench Glute extension 3×10 Wide Grip Pull ups 3×10 Alternating Reverse Lunges 3×10 Supinated Pull Ups 3×10 Box Step ups 3×10 S/A DB Bent Over Rows 3×10 Kang Squats 3×10

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Rh30 Box

CrossFit Roadhouse – RH+30 View Public Whiteboard Boxing 10 minutes #2 (No Measure) 10 minute AMRAP 1 minute each 1. 75 1-2 15 Sit ups 2. 75 1-2s 15 Reverse lunges 3. 75 1-2 15 Supermen 4. 75 1-2 10 DeadBugs 5. 75 1-2 10 Box Steps 2 minute break Boxing: 1. 1, 3,4 high low 2. 1,1,2,3,4 3. 1,2,1,2, 3, 4. 1,2,1,1,4 5. 1 minute break Repeat

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RH 30 Build

CrossFit Roadhouse – RH+30 View Public Whiteboard Bis Back RH30 (Weight) 25 rounds: S/A DB ROW 3×10 Bent Over Row 3×12 Wide Grip Assisted Pull Up 3×8 Barbell Curls 3×8 Hammer Curls 3×12 Dumbbell Curls 4×8 Supinated Grip Assisted Pull Ups 2 x max

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Rh30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard Rh30 burn plylo (No Measure) 2 round 10 minutes each 2 minutes break Round 1 AMRAP 200 m row 10 Pushup toe touches 10 assisted Pistol Squat 2 minutes break Round 2 AMRAP 30 cal row 10 Assisted pull ups 10 wall Assisted handstands

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Saturday

Announcements The Thanksgiving giving schedule goes as follows. Monday: Normal Tuesday: Normal Wednesday: No 530p/6pm classes Thursday closed Friday: 9am RSVP only Saturday: 9 am RSVP ONLY CrossFit Roadhouse – CrossFit View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… 4 SETS (:20 ON / :10 OFF)* MOVT 1 – Air Squats MOVT 2 – Alt. Groiners *Both movements = 1 Set (No Measure) Saturday Squats Metcon (Weight) E2MOM x 10 MINUTES 12 DB Death March 6 DB Thrusters (Score is Weight) Saturday Squats Metcon (AMRAP – Reps) EMOM x 18 MINUTES MIN 1 – :50 Air Squats MIN 2 – :50 DBL DB Deadlifts MIN 3 – :50 Squat Thrusts* *See video for demo (Score is Reps)

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Rh+30 Burn

Announcements The Thanksgiving giving schedule goes as follows. Monday: Normal Tuesday: Normal Wednesday: No 530p/6pm classes Thursday closed Friday: 9am RSVP only Saturday: 9 am RSVP ONLY CrossFit Roadhouse – RH+30 View Public Whiteboard RH +30 Burn ab and JR (No Measure) 2 Rounds 10:00 stations STATION 1 AMRAP 300 m row 30 plank to pushups 10 DBL DB CLEAN AND JERK Station 2 amrap 50 cal row 10 kbs swing 10 Box steps 10 goblet squats

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Friday

Announcements The Thanksgiving giving schedule goes as follows. Monday: Normal Tuesday: Normal Wednesday: No 530p/6pm classes Thursday closed Friday: 9am RSVP only Saturday: 9 am RSVP ONLY CrossFit Roadhouse – CrossFit View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 5 Sit-Ups 10 Jumping Air Squats 30 Mountain Climbers (No Measure) Full-Body Strength Metcon (Weight) 4 SETS ON A 12:00 CLOCK… 8 DB Manmakers 24 Alt V-Ups -Rest As Needed b/t Sets- (Score is Weight) Full-Body Sprint Workout Metcon (AMRAP – Reps) 3 SETS FOR MAX REPS 1:00 -Single DB Push Press 1:00 – Single DB Sumo Deadlift High Pull 1:00 – Box Step-Ups 1:00 – Mountain Climbers 1:00 – Single DB Bicep Curl -Rest 1:00 b/t Sets- (Score is Reps) Finisher + NCMOBILITY Metcon (No Measure) ON A 5:00 RUNNING CLOCK… 3:00 Max Weighted Deadbugs Immediately into… 2:00 of Max Russian Twists then… Check out today’s NCMOBILITY from The Ready State! (No Measure)

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RH+30 build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 BUILD 2 (Weight) 25 minute EMOM DB Arnold Press 3×10 Over Head DB Shrug 3×10 DB Shrug 3×10 DB Lateral Raises 3×10 :30 Abmat Sit Ups 3 sets :30 Plank 3 sets :30 HollowBody 3 sets :30 HKR 3 sets

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