WOD

Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS :45 Legs Only Bike* 10 KB Sumo Deadlifts** :30 Wall Sit 10 Alt. SLOW Plank Shoulder taps :15 ACTIVE Bar Hang *2nd Round: Arms Only; 3rd Round: Legs + Arms **2nd Round: 10 Upright High Pulls; 3rd Round: 10 Russian Kettlebell Swings Workout Metcon (Time) 4 ROUNDS FOR TIME 40/30 Cal Bike 30 Sit-Ups 20 KB Swings (70/53)|(53/35) (Score is Time) KG KB: (32/24)|(24/16) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 25 MINUTES* 40/30 Cal Bike 40 Sit-Ups 40 KB Swings (70/53)|(53/35) *While completing Cal Bike, other partner holds a Wall Sit. While completing Sit-Ups, other partner holds a Plank. While completing KB Swings, other partner holds a Hang from the Rig. If partner completing static hold drops or rests, partner working must stop work until other partner is back in static hold. (Score is Rounds + Reps) KG KB: (32/24)|(24/16) Finisher Metcon (AMRAP – Reps) 10 SETS (:20 ON/ :10 OFF) Max DB Floor Press (Athlete Choice) (Score is Total Reps) ()

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Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 ROUNDS 10 Alt. Skater Jumps* 5 Push-Up to Down Dog 10 Banded Good Mornings 5 Lunge-Lunge-Squat *Begin in the squat stance and start slowly, hop laterally to the right side while bringing the left leg behind the right. From here, push off the right foot, shift the weight to the left, and gently land with the right leg behind the left. One jump to the right + one jump to the left = one rep! Into … 2 ROUNDS 5/5 Single Leg Bodyweight RDL 6/6 Lateral Box Step-Ups 7/7 Strict Press + :30 Overhead Hold on each side 10 Alt. Single Arm Haulers* *While maintaining a Superman Hold, one arm will rotate out and down towards the quad, tap and move back overhead; then alternate. The arms should remain straight. Strength Metcon (Weight) 3 SETS 10/10 Front Foot Elevated DB Goblet Split Squat 15 Single DB Front Raises 15 Single DB Curls -1:30 Rest b/t Sets- (Score is Weight) Workout Metcon (4 Rounds for time) 4 SETS 20 Box Jump Overs (20) 15 DB Push Press (50/35)|(35/20) 100m DB Suitcase Carry -Rest 1:30 b/t Sets- (Score is Each Set for Time) KG DB: (22.5/15)|(15/9) ()

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RH+30 BURN

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Burn 4 (No Measure) 2 Rounds 10:00 stations STATION 1 AMRAP 30 Cal Row/ 3 MIN RUN 30 Sit ups 30 Hollow Flutters Station 2 amrap 200 m Row/1 MINUTE RUN 10 Pushups 10 Pull Ups 10 AIR SQUATS

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Thursday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 1:00 Row 10 Slow DB Goblet Squats 6/6 SA DB Russian Swings 20 Mountain Climbers 6/6 Walking Elbow to Instep Strength Back Squat (3×5) 1×5 @ 75% 1×5 @ 80% 3×5 @ 85% *Base percentages off 5-Rep Heavy. (Score is Weight) Workout Metcon (1 Rounds for time) EVERY 2:30 x 6 SETS 10 Back Squats (95/65)|(65/45) 250/200m Row (Score is Slowest Set) KG BB: (42.5/30)|(30/20) ()

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RH30 BUILD

CrossFit Roadhouse – RH+30 View Public Whiteboard RH30 BUILD 2021 BIS AND CORE (No Measure) 25 MIN EMOM 3X30 FLUTTERKICKS WITH PLATE 3X10 DB ZOTTMAN CURL 3X30 PLANKS 3X10 BANDED HAMMER CURLS 3X30 WAITED MATRIX PULSES 3X10 WAITER CURLS 3X30 SLOW BIRD DOGS 3X10 BARBELL CURLS

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RH +30 boxing

CrossFit Roadhouse – RH+30 View Public Whiteboard RH30 BOXING 2021 5 MIN #2 (Time) Boxing 5 minute Amrap rounds 1 minute break 1. 100 1-2s 100 KNEE STRIKES 50 situps 2. 50 3-4s 50 POWER 1-2S BURPEE BROADJUMP 3. 100 Freestyle 20 RUSSIAN LUNGES 20 REVERSE LUNGES 4 100 COMBO GRAB BAG THEN PUSH THEN 1- 2 25 M BEAR CRAWL

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Wednesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds (7:00 CAP) 100m Run @ Mod Pace 8 Scap Pull-Ups 10 Kip Swings 8 Empty Barbell Strict Press 10 Up-Downs Strength Push Press (3×5) 1×5 @ 75% 1×5 @ 80% 3×5 @ 85% *Base percentages off 5-Rep Heavy. (Score is Weight) Workout Metcon (Time) FOR TIME* 50 Shoulder to Overhead (135/95)|(95/65) 75 Knees to Elbow 2000m Run *Partition reps as needed and complete in any order. **Example Suggested Breakdown… 5 ROUNDS 10 S2OH 15 K2E 400m Run (Score is Time) KG BB: (60/42.5)|(42.5/30) ()

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Tuesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 6 MINUTE RUNNING CLOCK * 8 Lunges → 6 Step-Ups → 6 Box Jumps 8 Scap Push-Ups → 8 Push-Ups → 8 HR Push-Ups 8 Barbell Deadlift → 6 Barbell Upright Rows → 6 Elbow Punches *15 Band Pull Aparts after each set Skill Metcon (Weight) 6 SETS FOR QUALITY* 1 Paused High Hang Power Clean** + 1 Paused Above the Knee Hang Power Clean + 1 Paused Below the Knee Hang Power Clean *Keep weight Light / Moderate. **Pause for :02 in each position. -Rest As Needed b/t Sets- (Score is Weight) Workout Metcon (Time) FOR TIME 2-4-6-8-10-12 DB Suitcase Lunge (50/35)|(35/20) Hand Release Push-Ups Box Jumps (30/24)|(24/20) -Rest 2:00- 12-10-8-6-4-2 DB Suitcase Lunge Hand Release Push-Ups Box Jumps (Score is Time) KG DB: (22.5/15)|(15/9) ()

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RH30 BUILD

CrossFit Roadhouse – RH+30 View Public Whiteboard RH30 BUILD POSTERIOR AND CORE 2021 (No Measure) 25 MIN EMOM 3X10 BARBELL RDL 3X10 BANDED DANTE ROW 3X10 HEELS ELEVATED GOBLET SQUAT 3X10 KB DEATH MARCH 3X10 ALTERNATING SPLIT STANCE GOOD MORNING 3X30 SECS AB MAT SIT UPS 3X30 SECS HOLLOW BODY FLUTTERS WITH PLATE 3X30 MED BALL DEAD BUGS

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Monday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 30 Mountain Climbers 10 Good Mornings 10 Single Ring Ring Rows Into… 2 ROUNDS 10 Single DB RDL 10 Slow Bird Dogs 10 Kip Swings 10 Jumping Pull-Ups Strength Deadlift (3×5) 1×5 @ 75% 1×5 @ 80% 3×5 @ 85% *Base percentages off 5-Rep Heavy. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 10 Deadlifts (135/95)|(95/65) 10 Ring Rows -Rest 1:30- AMRAP x 4 MINUTES 8 Deadlifts (185/125)|(135/95) 8 Pull-Ups -Rest 1:30- AMRAP x 3 MINUTES 6 Deadlift (225/155)|(155/105) 6 Chest to Bar Pull-Ups (Score is Rounds + Reps) KG BB1: (60/42.5)|(42.5/30) KG BB2: (85/60)|(60/42.5) KG BB3: (100/70)|(70/55) ()

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