WOD

Sunday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 3 Rounds: 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 EMOM MIN 1 – Max Pull-ups or Ring Rows MIN 2 – Max Box Dips or Push-ups STATION 2 400m Run (rest remainder) STATION 3 EMOM MIN 1 – Max Cal Row MIN 2 – Max Burpees STATION 4 80 Double Unders (rest remainder)

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Saturday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round: 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 30 Box Jump 30 Cal Bike 30 Sit-ups STATION 2 AMRAP 30 Box Jump 30 Cal Bike 30 Sit-ups STATION 3 1:30 Recovery Bike 2:00 Max Plank 1:30 Recovery Bike

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Friday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 3 Rounds: 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Med Ball Front Squat STATION 2 Russian Twist STATION 3 Med Ball Strict Press STATION 4 Flutter Kicks

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Thursday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 2 Rounds: 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 EMOM 10 Burpees STATION 2 EMOM :45 Hard Row + :15 Easy Row STATION 3 EMOM 20 Plate Ground to OH

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Wednesday

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 5 Push-ups 10 Air Squats STATION 2 Run 400m STATION 3 AMRAP 5 Box Jumps 10 Hollow Rocks STATION 4 Run 400m

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Sunday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 2:00 Hard Row 1:00 Recover 2:00 Hard Row STATION 2 EMOM 10 Alt. DB Snatch + 10 Sit-ups STATION 3 AMRAP 5 DB Devil’s Press 10 Box Step-Over

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Friday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 3 Rounds: 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Walking Lunges STATION 2 Push-ups STATION 3 Box Jumps STATION 4 DB Push Press

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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 10 Jumping Lunges 10 Russian KB Swing STATION 2 EMOM 15 Up-Downs STATION 3 AMRAP 10 Jumping Lunges 10 Russian KB Swing STATION 4 EMOM 15 Up-Downs

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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 Max Burpees :30 Push-up Plank STATION 2 1:00 10m Shuttle Run :30 Squat Hold STATION 3 1:00 Max Air Squat :30 Flutter Kicks STATION 4 1:00 Max Mountain Climbers :30 Plate OH Hold

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Wednesday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 Cal Row 10 Plate Ground to Overhead STATION 2 AMRAP 12 Ring Row 12 Up-Downs STATION 3 14 DB Deadlift 14 Box Step-Ups STATION 4 16 Slam Balls 16 Russian Twists

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