WOD

Friday

CrossFit Roadhouse – RH+30

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Workout

Metcon (No Measure)

3 Rounds: 1:00 Stations

:20 transition b/t Stations

1:00 Rest b/t Rounds

STATION 1

Max DB Sumo DL

STATION 2

Max DB Hang Power Clean

STATION 3

Max DB Stirct Press

STATION 4

Max Distance Row

Thursday

CrossFit Roadhouse – RH+30

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Workout

Metcon (No Measure)

2 Rounds: 3:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

AMRAP

5 Push-ups

5 Burpees

STATION 2

AMRAP

5 DB DBL Swing

5 DB Front Squat

STATION 3

AMRAP

10 Alt. Reverse Lunges

:30 Plank

Wednesday

CrossFit Roadhouse – RH+30

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Workout

Metcon (No Measure)

1 Round: 3:00 Stations

1:00 Rest b/t Stations

STATION 1

1:00 Air Squat

then…

2:00 Max Cal Bike

STATION 2

1:00 Sit-ups

then…

2:00 Max Double Unders

STATION 3

1:00 Air Squat

then…

2:00 Max Hollow Rocks

STATION 4

1:00 Sit-ups

then…

2:00 Max Shoulder Press

Sunday

CrossFit Roadhouse – RH+30

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Workout

Metcon (No Measure)

1 Round: 5:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

10 DB Bent Over Row

15 Sit-ups

STATION 2

AMRAP

10 DB Front Squat

15 Up-Downs

STATION 3

AMRAP

10 DB Hang Power Clean

15 Hollow Rocks

STATION 4

AMRAP

10 DB Deadlift

15 Lunges

Saturday

CrossFit Roadhouse – RH+30

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Workout

Metcon (No Measure)

3 Rounds: 2:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

30 Cal Bike

Rest Remainder

STATION 2

1:00 Plank

1:00 Burpees

STATION 3

400m Run

Rest Remainder

STATION 4

1:00 Plank

1:00 Wall Balls

Friday

CrossFit Roadhouse – RH+30

View Public Whiteboard

Workout

Metcon (No Measure)

1 Round: 3:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

100m Run

10 DB Strict Press

STATION 2

AMRAP

100m Run

10 Jump Squats

STATION 3

AMRAP

100m Run

10 Situps

STATION 4

AMRAP

100m Run

10 Hollow Rocks

Thursday

CrossFit Roadhouse – RH+30

View Public Whiteboard

Workout

Metcon (No Measure)

3 Rounds: 1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

1:00 Push-ups

:30 Burpees

STATION 2

1:00 Air Squats

:30 Burpees

STATION 3

1:00 Row

:30 Burpees

STATION 4

1:00 Single Unders

:30 Burpees

Wednesday

CrossFit Roadhouse – RH+30

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Workout

Metcon (No Measure)

1 Round: 4:00 Stations

1:00 Rest b/t Stations

STATION 1

Tabata Bike for Cals

STATION 2

Tabata Mountain Climbers

STATION 3

Tabata KB or DB Swing

STATION 4

Tabata Step-Ups

*Tabata is :20 of work with :10 of rest for 8 rounds (4:00 total)

Sunday

CrossFit Roadhouse – RH+30

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Workout

Metcon (No Measure)

3 Rounds: 2:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

1:00 Bike Hard

1:00 Bike Slow

STATION 2

1:00 Push-ups

1:00 Plank

STATION 3

1:00 DB Bent Over Row

1:00 Wall Sit

STATION 4

1:00 Bike Hard

1:00 Bike Slow