WOD

Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) FOR QUALITY (5 MIN CAP) 1:00 Slow Pace Bike 10 Good Mornings 10 Side Shuffles 1:00 Moderate Pace Bike 10 Alt. Sit Thrus 10 Reverse Lunges 1:00 Fast Pace Bike Strength Deadlift (6-4-2-6-4-2) 6-4-2-6-4-2 Deadlift (Score is Weight) Workout Metcon (5 Rounds for time) 5 SETS 10 Deadlifts* 15/12 Cal Bike -1:30 Rest b/t Sets- *Start light and end moderate-heavy. Increase weight each Set. (Score is Each Set for Time)

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 ROUNDS FOR QUALITY (5 MINUTE CAP) 15 Air Squats 30 Mountain Climbers 15 KB Deadlifts 15 Russian KBS Strength Deadlift (7-5-3-7-5-3) 7-5-3-7-5-3 Deadlift (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 6 MINUTES 2,4,6 and so on… Deadlifts (135/95)|(95/65) Wall Ball (20/14)|(14/12) Up-Downs -2:00 Rest- AMRAP x 6 MINUTES 2,4,6 and so on… Deadlifts (135/95)|(95/65) Wall Ball (20/14)|(14/12) Up-Downs *Restart back at 2 reps in the second effort. (Score is Rounds + Reps)

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RH+30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 BURN 6 (No Measure) 2 Rounds 10:00 stations STATION 1 AMRAP 30 Cal Row 10 SA DB Press 10 DB Goblet Squat Station 2 amrap 200 m Row 10 Dead Bugs 20 m table Top crawls

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 7 MINUTES MIN 1: :45 Single Unders MIN 2: 10/10 SA DB Deadlifts MIN 3: :45 High Jump Single Unders MIN 4: 20 PVC Deadlifts MIN 5: :45 Double Under/Attempts MIN 6: 20 Reverse Lunges MIN 7: :45 Moderate Sprint on Bike Strength Deadlift (10-10-10-10-10-10) EVERY 1:30 x 6 SETS 10 Deadlift (Score is Weight) Workout Metcon (4 Rounds for time) EVERY 4:00 x 4 SETS 50 Double Unders 15/12 Cal Bike 10 Deadlifts (185/125)|(155/115) 50 Double Unders (Score is Each Set for Time)

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (6:00 CAP) 100m Run 10 Good Mornings 10 Reverse Lunges 10 Slam Balls 10 Groiners Strength Deadlift (7-7-7-7-7-7) 6 SETS ON A 12:00 CLOCK… 7 Deadlift (Score is Weight) Workout Metcon (Time) FOR TIME 800m Run 30 Slam Balls (20/10) 21 Deadlifts (135/95)|(95/65) 400m Run 20 Slam Balls 15 Deadlifts 200m Run 10 Slam Balls 9 Deadlifts (Score is Time)

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Wednesday

CrossFit Roadhouse – RH+30 View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 10 Alt. Groiners 10 Air Squats 10 Alt. Reverse Lunges (No Measure) Bodyweight Pump Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 5 Push-Ups 10 Squat Rotations* 15 Air Squats *From tall kneeling position, stay low and step feet into the bottom of a squat, then return to tall kneeling position. (Score is Rounds + Reps) Full-Body Sweat Workout Metcon (No Measure) EMOM x 30 MINUTES MIN 1 – Max Burpee w/ Extra Push-Up* MIN 2 – Max Alt Sit-Thrus MIN 3 – Max Sit-Ups MIN 4 – Max Effort Cardio MIN 5 – Rest *1 Rep = Sprawl to ground / Push back up to Plank / Perform Extra Push-Up / Jump Up to Clap (No Measure) Finisher + NCMOBILITY Metcon (No Measure) ON A 4:00 RUNNING CLOCK… Max Hollow Flutter Kicks* *Every time you break, perform :30 active squat hold. then… Check out today’s NCMOBILITY from The Ready State! (No Measure)

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Monday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :45 Bike MIN 2 – :45 Up-Downs MIN 3 – :40 Good Mornings Strength Deadlift (5-5-5-5) 5-5-5-5 Tempo Deadlift (1111) (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 13 MINUTES 12/10 Cal Bike 10 Deadlifts (135/95)|(95/65) 10 Slam Balls (20/10) 12/10 Cal Bike 10 Deadlifts 10 Burpees (Score is Rounds + Reps)

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 ROUNDS (5:00 CAP) 12 Step-ups 100m Run 12 DB Deadlifts 12 Ring Rows Strength Metcon (Weight) EMOM x 12 MINUTES MIN 1 – :40 DB Goblet Box Step-ups MIN 2 – :40 DB Pull-Overs (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 200m Run 10 DB Hang Power Cleans (35/25)|(25/15) 10 Box Jumps (24/20) (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 8 Barbell or DB Goblet Good Mornings 8 Kipping Swings or Single DB Bent Over Rows 8 V-ups or Tuck-ups 8 Barbell or Single DB RDLs Strength Sumo Deadlift (8-6-4-8-6-4) 8-6-4-8-6-4 Sumo Deadlift* *Second set of 8-6-4 should be heavier than your first set of 8-6-4 (Score is Weight) Strength – HOME Metcon (Weight) STRENGTH 16-12-8-16-12-8 Slow DB Sumo Deadlifts (Score is Weight) Workout Metcon (3 Rounds for time) 3 SETS 12-10-8 Deadlifts (185/125)|(115/75) Toes 2 Bar -1:30 Rest b/t Sets- (Score is Each Set for Time) Workout – HOME Metcon (3 Rounds for time) 3 SETS 20-15-10 DB Deadlifts Alt. V-ups -1:30 Rest b/t Sets- (Score is Each Set for Time)

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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 Row 500m (rest remainder) STATION 2 25 Burpees (rest remainder) STATION 3 2:00 Max Plank (every break = 10 sit-ups) STATION 4 2:00 Max Wall Sit (every break = 10 lunges)

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