WOD

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 FOR TIME 50 Sit-ups 25 Burpees (rest remainder) STATION 2 Recovery Bike @ Moderate Pace STATION 3 FOR TIME 50 Burpees 25 Sit-ups (rest remainder) STATION 4 Recovery Bike @ Moderate Pace

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Wednesday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 100m Jog 10 KB Sumo Deadlifts 50m Skip 8 KB Upright Rows 100m Run 6 KB SDHP Workout Metcon (Time) 5 ROUNDS FOR TIME 200m Run 15 KB SDHP 20 Sit-Ups -15:00 Hard Cap- (Score is Time) Workout – HOME Metcon (Time) 5 ROUNDS FOR TIME 200m Run (or 1:00 Cardio) 15 Backpack SDHP 20 Sit-Ups (Score is Time)

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Tuesday

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 :30 Bike Sprint 1:00 Max Push-ups STATION 2 1:30 Row or Bike @ Moderate Pace STATION 3 :30 Bike Sprint 1:00 Max Push-ups STATION 4 1:30 Row or Bike @ Moderate Pace

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Tuesday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 5/5 Single Arm DB Strict Press 10 Alt. Reverse Lunges (bodyweight) 5/5 Single Arm DB Push Press 5/5 Single Arm DB Suitcase Alt. Reverse Lunges* Workout Metcon (AMRAP – Rounds and Reps) DOUBLE AMRAP AMRAP x 6 MINUTES 2-4-6-8-10… DB Push Press DB Suitcase Reverse Lunges -Rest 4:00- Repeat! (Score is Total Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) DOUBLE AMRAP AMRAP x 6 MINUTES 2-4-6-8-10… Backpack Push Press Backpack Reverse Lunge* -Rest 4:00- Repeat! *Backpack can be held in any way (Score is Total Rounds + Reps)

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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 Run 400m Rest :30 Run 400m STATION 2 AMRAP 2:00 Burpee Box Jump Over 1:00 Rest AMRAP 2:00 Burpee Box Jump Over STATION 3 1:00 Double Unders AMRAP 3:00 DB Devil’s Press 1:00 Double Unders

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Sunday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP: 5:00 of Cardio or Play 3-5 rounds of “Rowling” Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 21-15-9 Cal Row 60-40-20 Double-Unders *Move through the workout as written. Once completing the set of 20 Double-Unders, start the workout over. Repeat until the AMRAP expires. (Score is Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES* 21-15-9 Backpack Sumo Deadlift High Pull 60-40-20 Double-Unders *Move through the workout as written. Once completing the set of 20 Double-Unders, start the workout over. Repeat until the AMRAP expires. (Score is Rounds + Reps)

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Saturday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X 6 MINUTES 200m Jog 5/5 KB (or Backpack) Hip Pops 8 KB (or Backpack) Alt. Lunges (goblet hold) 16 Mountain Climbers Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 8/8 Single Arm Russian Kettlebell Swings 8 KB Alt. Step-ups (Goblet Hold) 8 Sit-ups -REST 2:00- AMRAP x 6 MINUTES 6/6 Single Arm Russian Kettlebell Swings 6 KB Alt. Step-ups (Goblet Hold) 6 Sit-ups (Score is Rounds + Reps Each AMRAP) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 8/8 Single Arm Backpack Swings 8 Backpack Front Rack Alt. Lunges 8 Sit-Ups -Rest 2:00- AMRAP x 6 MINUTES 6/6 Single Arm Backpack Swings 6 Backpack Front Rack Alt. Lunges 6 Sit-Ups (Score is Rounds + Reps Each AMRAP)

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Saturday

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 Max Distance Run, Bike or Row STATION 2 AMRAP 4 DB Lunges 4 DB Hang Power Clean STATION 3 Max Distance Run, Bike or Row STATION 4 AMRAP 4 DB Curl 4 DB Strict Press

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :45 DB Curl to Arnold Press MIN 2 – :45 Bike or Cardio Choice MIN 3 – :45 Renegade Row Strength Push Press (3-3-3-3-3) 3-3-3-3-3 Push Press -Rest as Needed b/t Sets- (Score is Weight) Strength – HOME Metcon (Weight) EMOM x 12 MINUTES MIN 1 – 10 SA DB Push Press (R) MIN 2 – 10 SA DB Push Press (L) MIN 3 – 15 Burpees (Score is Weight) Workout Metcon (Time) IN TEAMS OF 2… FOR TIME 75/50 Cal Bike 60 Push Press (115/75)|(95/65) 400m Med Ball Run (20/14)|(14/10) 60 Push Press 75/50 Cal Bike *Partner one works while Partner two rests. Partners run together while swapping the MB. (Score is Time) Workout – HOME Metcon (Time) 3 ROUNDS FOR TIME 25/20 Cal Bike or 2:00 Cardio Choice 15 DB Push Press 200m Run 15 DB Push Press 25/20 Cal Bike or 2:00 Cardio Choice (Score is Time)

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Friday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10/8 Cal. Bike (or :30 Run/Row/Jump Rope) 10 DB (or Backpack) Deadlift 5 Plank to down dog (drive head through arms, heels to ground) 10 DB (or Backpack) Strict Press Workout Metcon (Time) FOR TIME “DB Grace” 30 DB Clean & Jerks 8:00 Hard Cap (Score is Time) Workout – HOME Metcon (Time) FOR TIME “Double Backpack Grace” 60 Backpack Clean & Jerks* *Every minute on the minute, including 3-2-1 GO, perform 20 Double-Unders or 40 Single-Unders (Score is Time) Metcon (No Measure) 3 SETS 20 Glute Bridges 20 Hollow Rocks -Rest as needed b/t sets-

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