WOD

Thursday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 2 MINUTES :30 Jumping Jacks :30 Alt. Samson Stretches EMOM x 2 MINUTES :30 Burpees :30 Reverse Lunges (No Measure) Push x Pull Strength Metcon (No Measure) 4 SETS :45 DB Floor Press Hold -Rest :15- :45 DB Bent Over Row Hold -Rest :15- 1:00 Slow Alt. Sit-Thrus -Rest 1:00 b/t Sets- (No Measure) Push x Pull Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 14 DB Deadlifts 14 Push-Ups 14 Mt. Climber + Jump Over DBs* 1 Rep = Mt. Climber L + Mt. Climber R + Jump Over DB (Score is Rounds + Reps) NCMOBILITY Warm-up (No Measure) Check out today’s NCMOBILITY from The Ready State!

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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 – CFRH AT HOME View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 30 Single Unders 20 Shoulder Taps 10 Tuck-ups (No Measure) Bodyweight Pump Metcon (AMRAP – Rounds and Reps) AMRAP x 3 MINUTES 10 Slow Deadbugs 5 Plank to Push-Back -Rest :30- AMRAP x 3 MINUTES 10 Alt V-Ups 5 Plank to Push-Back* 1 Rep = Plank then drive hips back to “frog” position with arms extended and palms planted (Score is Rounds + Reps) Full-Body Sweat Workout Metcon (No Measure) EMOM x 25 MINUTES* MIN 1 – Cardio Choice 1 MIN 2 – DB Ground to Overhead (Single or Double) MIN 3 – Sit-Ups MIN 4 – Cardio Choice 2 MIN 5 – DB Hollow Hold (Single or Double) *In each round, athletes should choose (2) different cardio choices. (No Measure) Finisher + NCMOBILITY Metcon (No Measure) EMOM x 6 MINUTES MIN 1 – Single DB Curls* MIN 2 – :30 Single DB Press / :30 Single DB Overhead Hold then… Check out today’s NCMOBILITY from The Ready State! *Hold DB at the waist by both heads (No Measure)

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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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Tuesday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 10 Up-Downs + Max Good Mornings (No Measure) Push x Pull Strength Metcon (Weight) 4 SETS ON A 12:00 CLOCK… 12 DB Pull Overs 12 Close Grip DB Bench Press (Score is Load) Push x Pull Workout Metcon (AMRAP – Reps) ON A 5:00 RUNNING CLOCK… 20 DB Suitcase Lunges 15 DB Renegade Rows* 20 DB Push Press Max Burpees in Remaining Time -Rest 2:00- ON A 7:00 RUNNING CLOCK… 30 DB Suitcase Lunges 25 DB Renegade Rows 30 DB Push Press Max Burpees in Remaining Time *1 Rep Renegade Row = 1 Push-Up + 1 Row L + 1 Row R (Score is Reps) NCMOBILITY Warm-up (No Measure) Check out today’s NCMOBILITY from The Ready State!

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RH+30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard RH30 BURN 2021 SPEED AND CORE (No Measure) 2 10 minute metcons 2 minutes break 1. 400 m row/3 MINUTE RUN 20 LANDMINE ROTATIONS 10 LAND MINE PRESS L AND R 2 minutes break 2. 20 cal row/2 MINUTE RUN 20 DEONS 20 A SKIPS 20 HIGH KNESS 20 JUMPING SQUATS **

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Monday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… 4 SETS (:20 ON / :10 OFF)* MOVT 1 – Single DB Strict Press MOVT 2 – Mountain Climbers *Both movements = 1 Set (No Measure) Full-Body Strength Metcon (Weight) EMOM x 15 MINUTES MIN 1 & 2 – AMRAP of…1 Slow Sumo Deadlift + 2 Hang Power Clean + 3 Slow Front Squats MIN 3 – :50 Double DB Front Rack Hold (Score is Load) Full-Body Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 7 MINUTES 1:00 Cardio Choice 35 Double Unders 7 Hang Squat Cleans -Rest 1:00- AMRAP x 7 MINUTES 1:00 Cardio Choice 35 Double Unders 7 Hang Squat Cleans (Score is Round + Reps) Finisher + NCMOBILITY Metcon (No Measure) EMOM x 6 MINUTES MIN 1 – Slow Bicycle Crunches MIN 2 – :30 L Side Plank / :30 R Side Plank then… Check out today’s NCMOBILITY from The Ready State! (No Measure)

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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 30 Sit ups 30 Hollow Flutters Station 2 amrap 200 m Row 10 Pushups 10 Pull Ups

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Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 5 DB Suitcase DL + 5 DB Sumo DL + MAX Alt. Step-Ups in remaining time MIN 2 – 5 DB Strict Press w/:02 pause overhead + Tuck Hold in remaining time MIN 3 – :30 Single-Unders + :30 Up-Downs Strength Metcon (No Measure) 4 ROUNDS FOR QUALITY 20 Banded Pull-Aparts 20 Banded Hammer Curls 20 Banded Tricep Push-Downs -Rest 1:30 b/t Sets- (No Measure) Workout REX KWAN DO (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES* 9 DB Power Cleans (50/35)|(35/20) 7 DB Push Press 5 Burpee Box Jumps (24/20) *Every 2:00 including 0:00 complete 35 Double Unders. (Score is Rounds + Reps) KG DB: (22.5/15)|(15/9) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 16 MINUTES* 5 DB Power Cleans (50/35)|(35/20) 4 DB Push Press 3 Burpee Box Jumps (24/20) *P1 works through one full round. P2 completes 35 Double Unders and Max Plank Hold. (Score is Rounds + Reps) KG DB: (22.5/15)|(15/9)

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Sunday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 1 MINUTE Max Reverse Lunges into… AMRAP x 1 MINUTE Max DB Upright Rows into… AMRAP x 1 MINUTE Max High Knees into… AMRAP x 1 MINUTE Max Push-ups (No Measure) Bodyweight Pump Metcon (AMRAP – Rounds and Reps) AMRAP x 3 MINUTES 10 Tuck Jumps 20 Plank Shoulder Taps 40 Single Unders -:30 Rest- AMRAP x 3 MINUTES 10 Tuck Jumps 20 Plank Shoulder Taps 40 Single Unders (Score is Rounds + Reps) Sunday Sweat Metcon (AMRAP – Reps) EMOM x 24 MINUTES MIN 1 – :50 Cardio Choice MIN 2 – :50 Quad Heel Taps MIN 3 – :50 Double Unders MIN 4 – :50 Squat Rotations (Score is Reps) NCMOBILITY Warm-up (No Measure) Check out today’s NCMOBILITY from The Ready State!

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