WOD

Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 8 DB Up-Downs* → DB Burpees* → Alt. DB Burpees** 10 Tuck-Ups → V-Ups → Kip Swings 50m Single Arm Suitcase Carry/Arm → 50m Single Arm Overhead Carry/Arm → 100m DBL DB Suitcase Carry 200m Run *Do not Deadlift the DB up yet; this is merely to get the feel of placing one hand on the DB and the other hand on the floor. **In the 3rd round, now let’s start Deadlifting the DB up after the Burpee. Strength Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – 12-16 Alt. Knees to Chest MIN 2 – 8-12 DB Pull-Overs (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 21 MINUTES 7 Toes to Bar 14 Alt. DB Devil’s Press (50/35)|(35/20) 7 Toes to Bar 100m DB Suitcase Carry 200m Run (Score is Rounds + Reps) KG DB: (22.5/15)|(15/10) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 24 MINUTES* 14 Toes to Bar 28 Alt. DB Devil’s Press (50/35)|(35/20) 14 Toes to Bar 100m DB Suitcase Carry 200m Run *Each Partner will need their own DB’s. P1 works while P2 Holds their DB’s in Suitcase Position. Alternate as needed to complete the round. Partners complete the 100m Suitcase Carry and 200m Run together. (Score is Rounds + Reps) KG DB: (22.5/15)|(15/10)

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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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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 8/6 Cal. Bike (increase pace in 2nd round) 6 Air Squats + 6 Jumping Air Squats 12 Glute Bridge-Ups w/:02 Pause at Top Into … 2 ROUNDS 15/12 Cal. Bike (increase pace in 2nd round) 6 Empty Barbell Clean Deadlifts + 6 Hang High Pulls 12 Alt. Glute Bridge Marches Strength Hang Clean (5-5-3-3-2*) *Build to a Moderate-Heavy weight. (Score is Weight) Workout Metcon (1 Rounds for time) 5 SETS 15/12 Cal Bike 6 Hang Squat Cleans (155/105)|(115/75) -Rest 1:30 b/t Sets- (Score is Slowest Set) KG BB: (70/47.5)|(50/35)

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Step-Ups 10 Barbell Strict Press 10 Quad Heel Taps 20’ Bear Crawls 10 Piked Shoulder Taps Strength Metcon (Weight) 5 SETS* 1 Strict Press + 2 Push Press + 3 Push Jerk *Build to a Moderate weight. (Score is Weight) Week 2 of 8** **The OH progression for this strength cycle will act differently from other strength movements. We will see a variety of OH complexes over the 8 weeks to build strength and improve cycling. Workout Metcon (Time) 2:00 ON / 1:00 OFF UNTIL ALL WORK IS COMPLETED… 60 Shoulder to Overhead (115/75)|(75/55) 80 Sit-Ups 100 Box Jump Overs (24/20) (Score is Total Time) KG BB: (50/35)|(35/25) Optional Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Nasal Breathing Bike (No Measure)

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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/2 MIN RUN 10 DBL Db Strict press 10 Db Renegade Row 2 minute break 2. 20 calories row/ 1 MINUTE RUN 10 Burpees 10 broad jump

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Thursday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 100m Run 10 Ring Rows 10 Glute Bridges 8/8 Bodyweight Single Leg RDLs 6/6 Reverse Lunges Strength Metcon (Weight) EVERY 3:00 x 4 SETS* 8/8 SA DB RDL 12 Alt. DB Goblet Front Foot Elevated Reverse Lunge *Keep weight Moderate. (Score is Weight) Workout Metcon (Time) 5 ROUNDS FOR TIME 12 Deadlift (135/95)|(95/65) 15 Pull-Ups 300m Run (Score is Time) KG BB: (60/42.5)|(42.5/30)

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RH +30 Build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH30 BUILD CHEST AND BACK 2021 (No Measure) 25 minute emom 3×10 JM PRESS (CLOSE GRIP) WITH BENCH 3x 10 DOUBLE BANDED CHEST FLYS 3x 10 BARBELL TRICEP COMPLEX ROLLING TRI EXTENSION SKULL CRUSHER BENCH PRESS 3x 10 LANDMINE PRESS 3x 10 LANDMINE SINGLE ARM ROW 3x 10 LANDMINE SINGLE ARM ROW PERPENDICULAR 3x 10 BANDED HIGH PULL 3x BANDED FACE PULL

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Wednesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS ON A 6:00 CLOCK 10 PVC Pass Thrus 10 DB Good Mornings 5 Lunge + Lunge + Squat* 10 Single DB Strict Press** *Lunge (R) + Lunge (L) + Squat = 1 Rep **After 1st round, switch to Push Press Strength Metcon (Weight) EMOM x 6 MINUTES 5 Snatch Grip Behind the Neck Push Press* -Rest 2:00- EMOM x 6 MINUTES 5 Hang Power Snatch** *Option to build weight every other round. Keep weight Light-Moderate. **Option to build weight every other round. Keep weight Moderate. (Score is Weight) Workout Metcon (Time) 10 ROUNDS FOR TIME 5 DB Goblet Squats (50/35)|(35/20) 10 Alt. DB Snatch (Score is Time) KG DB: (22.5/15)|(15/10) Optional Finisher Metcon (No Measure) 3 ROUNDS FOR QUALITY 20 Single DB Curls 20 Single DB Strict Press 20 Single DB OH Tricep Extensions -Rest As Needed b/t Sets- (No Measure)

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RH +30 boxing

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Boxing (No Measure) Boxing 4 minute Amrap rounds 1 minute break 1. 100 1-2s 50 situps 2. 50 3-4s 10 Leg lifts over DB 3. 100 Freestyle 10 greatest stretch ever 4 100 1-2s 20 lunges 5 50 3-4s 10 box step ups

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Tuesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 30 Single Unders 10 Scap Push-Ups 10 Tuck-Ups :30 Row (EZ Pace) Into 2 ROUNDS 30 Single Unders 10 Shoulder Taps 10 Scap Pull-Ups :30 Row (MOD Pace) Into 1 ROUND 30 Double Unders/Double Under Attempts 10 Push-Up to Pike 10 V-Ups :30 Row (HARD Pace) Strength Bench Press (4×5) Tempo (32X1)* *Keep weight Moderate. (Score is Weight) Week 2 of 8 Workout Metcon (AMRAP – Reps) 3 SETS FOR MAX REPS 1:00 – Double Unders 1:00 – Push-Ups* 1:00 – Toes to Bar 1:00 – Cal Row *Option for Deficit or Hand-Release (Score is Reps)

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