WOD

Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND (6:00 CAP) 10 Lunges 10 Up-Downs 10 Ring Rows 10 Scap Pull-Ups 1 ROUND 8 Step-Ups 8 Up-Downs 8 Ring Rows 8 Kipping Swing 1-2 ROUNDS (Time Permitting 5 Box Jumps 5 Burpees 5 Jumping Pull-Ups / Jumping Chest to Bar Pull-Ups Workout THE GRINCH (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES* 15 Box Jump Overs (20) 15 DB Bent Over Row (Athlete Choice) 12 Box Jumps (24/20) 12 Pull-Ups 9 Burpee Box Jumps (30/24)|(24/20) 9 Chest to Bar Pull-Ups *Every 2:30 including 0:00 complete 10 Alt. DB Suitcase Lunges (Athlete Choice). (Score is Rounds + Reps) Partner Workout Option Metcon (AMRAP – Reps) IN TEAMS OF 2… AMRAP x 8 MINUTES* 8 Box Jump Overs (20) 8 DB Bent Over Row (Athlete Choice) -Into- AMRAP x 8 MINUTES 6 Box Jumps (24/20) 6 Pull-Ups -Into- AMRAP x 8 MINUTES 4 Burpee Box Jumps (30/24)|(24/20) 4 Chest to Bar Pull-Ups *P1 completes a full round in each AMRAP. P2 completes Max Alt. DB Suitcase Lunges (Athlete Choice). Once P1 completes a full round they switch. There is no rest between AMRAPs. (Score is Lunges) Optional Finisher Metcon (No Measure) FOR QUALITY 12-11-10-9-8-7-6-5-4-3-2-1 DB Flutter Kicks* 1-2-3-4-5-6-7-8-9-10-11-12 DB Plank Taps* *1 Rep = L + R. (No Measure)

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds (7:00 CAP) :30 Bike (increasing pace 8 Above the Knee Deadlifts * 8 Lunges 8 Single DB Front Squat ** 4/5 Single DB Push Press *** * RD 2: Below the Knee Deadlifts, RD 3: Deadlifts ** Final round perform Double DB Front Squats *** Final round perform 10 Double DB Push Press Strength Deadlift (7-7-7-7*) *Build up to and slightly past workout weight. (Score is Weight) Workout “THE THREE WISEMEN” (Time) 3 ROUNDS FOR TIME 15 Deadlifts (225/155)|(155/105) 25/20 Cal Bike 35 DB Thrusters (35/20)|(20/15) (Score is Time) KG BB: (100/70)|(70/55) KG DB: (15/10)|(10/7.5)

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rh30 burn

CrossFit Roadhouse – RH+30 View Public Whiteboard Rh30 burn 2 plylo (No Measure) 2 round 10 minutes each 2 minutes break Round 1 AMRAP 200 m row 10 Pushup toe touches 10 split bench Romanian deadlifts right 10 split bench Romanian deadlifts left 10 foam roller wall squats 2 minutes break Round 2 AMRAP 30 cal row 10 Assisted pull ups 10 wall Assisted handstands/ 5 sec hold dumbbell press 10 left and right anti rotation presses

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Thursday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 SET :30 Plank :20 Tuck Hold 10 Scap Push-Ups 1 SET 20 Mountain Climbers 10 Tuck-Ups 5 Push-Ups to Pike 1 SET 20 Cross-body Mountain Climbers 15 Banded Upright Row 10 Tuck-Ups 5 Push-Ups Strength Metcon (Weight) 3-4 SETS 10 Wide Grip Bench Press 15-20 Slow Dante Rows -Rest As Needed b/t Sets- (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 7 MINUTES 24 Crossbody Mountain Climbers 12 Tuck-Ups 12 Push-Ups -Rest 1:00- AMRAP x 5 MINUTES 20 Crossbody Mountain Climbers 10 Tuck-Ups 10 Push-Ups -Rest 1:00- AMRAP x 3 MINUTES 16 Crossbody Mountain Climbers 8 Tuck-Ups 8 Push-Ups (Score is Rounds + Reps)

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RH30 build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Build 1 (Weight) 25 minute EMOM KB Romanian deadlift 3×10 KB around the head 3×10 Renegade Rows 3×10 DB Bench Press 3×10 DB Curls 3×10 DB L Raise to External Rotation 3×10 DB Hammer Curls 3×10 DB Bent Over Rows 3×10

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Wednesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 ROUNDS (7 MIN CAP) 1:00 Row* 10 Glute Bridge-Ups 8 Air Squats** 6 Empty Barbell Clean Deadlifts 4 Empty Barbell High Pulls (no hips/legs) :30 Single-Unders*** *In the 2nd or 3rd round, try to get 20/15 calories. **In the 2nd or 3rd round, perform jumping Air Squats ***In the 2nd or 3rd round, switch to Double-Under practice Strength Metcon (Weight) ON A 12:00 RUNNING CLOCK… Perform 4 Sets of Complex: 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat *Set 1 – Moderate-Light Set 2 – Moderate Set 3&4 – Moderate+ (Score is Weight) Workout Metcon (1 Rounds for time) EVERY 6:00 x 4 SETS 20/15 Cal Row 50 Double Unders 7 Hang Squat Cleans (135/95)|(95/65) 50 Double Unders 20/15 Cal Row -Rest the Remainder of Time- (Score is Slowest Set) KG BB: (60/42.5)|(42.5/30)

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RH30 box

CrossFit Roadhouse – RH+30 View Public Whiteboard Boxing 10 min #1 (No Measure) 10 minute AMRAP 1 minute each 1. 100 1-2 15 Pushup 2. 100 1-2s 15 Lunges 3. 100 1-2 15 Airsquat 4. 100 1-2 10 BirdDog 5. 100 1-2 10 Burpees 2 minute break Boxing: 1. 1,1,2 high low 2. 1,2 3. 1,2,3,4 4. 1,1,3 5. 1 minute break Repeat

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Tuesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Up-Downs w/:02 pause in Plank position 5 Push-Up to Pike 10 Air Squats 5 Empty Barbell Strict Press w/:02 pause overhead Into … 2 ROUNDS 10 Up-Downs (no pause, move fast but with control) 5/5 Moose Antlers 10 Alt. Lunges 5 Dip + Stand against a wall*Coach’s Note: Maintain 3 points of contact against the wall … head + shoulders + glutes. If needed, get some wrist stretches in before diving into your teaching of the Push Jerk. This is a common issue I see with a lot of my athletes. Strength Push Jerk (7-5-5-3*) *Build up to a Heavy weight. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 3 Push Jerks (115/75)|(75/55)* 12 Alt. Back Rack Lunges 18 Up-Downs *Increase by 3 reps every Round. (Score is Rounds + Reps) KG BB: (52.5/35)|(35/25)

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RH30 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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Monday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run Into… 2-3 ROUNDS (4:00-5:00) 10 Hips to Above the Knee Sumo Deadlift* 8 Cat/ Cows 8 Scap Pull-Ups :30 Tuck Hold Into… 400m Run *R2 complete Hips to BTK Sumo Deadlift and if completing a third round full Sumo Deadlifts. Strength Sumo Deadlift (7-5-5-3*) *Build up to a Moderate-Heavy weight. After each set complete 10-12 Deadbugs + :20 Kip Swings. (Score is Weight) Workout Metcon (Time) 4 ROUNDS FOR TIME 400m Run 20 Toes to Bar 15 Sumo Deadlifts (185/135)|(135/95) -Hard Cap 18:00- (Score is Time) KG BB: (85/60)|(60/42.5)

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