WOD

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 Deadlift + 1 High Hang Power Snatch + 1 Hang Power Snatch -Rest as Needed b/t Sets- (Score is Weight) Workout Metcon (Time) 4 SETS 50 Double Unders 10 Hang Power Snatch (115/75)|(75/55) 200m Run -Rest 1:00 b/t Sets- (Score is Time)

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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: 12 HR Push-Ups 20 Air Squats* *Option to perform 12 Alt. Pistol Squats (Score is Rounds + Reps) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Upper Back and IT Band (No Measure)

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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 – :50 Weighted Glute Bridges (Score is Weight) Workout “TRIDENT” (AMRAP – Reps) AMRAP x 4 MINUTES MAX Wall Balls (20/14)|(14/10) -Rest 1:00- AMRAP x 4 MINUTES MAX Cal Row -Rest 1:00- AMRAP x 4 MINUTES MAX Wall Balls (20/14)|(14/10) (Score is Reps)

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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

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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 x 12 MINUTES MIN 1 – :45 Barbell Bicep Curls MIN 2 – :45 Barbell Skull Crushers MIN 3 – :45 Barbell Hollow Body Flutter Kicks (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 16 Alt. DB Snatch (50/35)|(35/20) 10 Box Jumps Overs (24/20) -1:00 Rest- EMOM x 4 MINUTES :45 Max Single DB Renegade Row* *1-Rep = L Row + Push-Up then R-Row + Push-Up (Score is Rounds + Reps)

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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) 4 ROUNDS FOR TIME 20/15 Cal Row 12 Power Cleans (135/95)|(95/65) 12 Front Squats (Score is Time)

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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 Extension* -Rest As Needed b/t Sets- *Athletes start in the Deadbug position. As they press KB overhead, they extend both legs. As the KB lowers the legs return to start position. (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 20/15 Cal Bike 30 Walking Lunges 40 Sit-ups 50 Double Unders (Score is Rounds + Reps)

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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 Stance Workout Metcon (AMRAP – Rounds and Reps) 4 SETS AMRAP x 4 MINUTES 4 DB Shoulder to Overhead 4 Air Squats 4 DB Burpee -Rest 1:00 b/t Each AMRAP- (Score is Total Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) 4 SETS AMRAP x 4 MINUTES* 4 Backpack Shoulder to Overhead 4 Air Squats 4 Backpack Burpee** -Rest 1:00 b/t Each AMRAP- *Pick Up Where You Left Off. **Perform a Burpee with hands on Backpack, then Deadlift the Backpack (Score is Total Rounds + Reps)

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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 is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 1 Power Clean (155/105)|(115/75) 3 Bar Facing Burpees 5 Box Jumps (30/24)|(24/20) (Score is Rounds + Reps)

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RH +30 Burn Test

CrossFit Roadhouse – RH+30 View Public Whiteboard RH30 Burn Test (Distance) 2 rounds 10 MInute Rounds 2 minute Break 10 minutes Row to Max Distance

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