WOD

Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (6:00 CAP) 100m Run 25 Single Unders :20 Tuck Hold 10 SB Deadlifts Into… 1-2 ROUNDS (Time Permitting) 100m Run 20 High Jump Singles Unders 10 Tuck-Ups 10 SB G2OH Strength Metcon (Weight) 3 SETS* 10-12 DB Arnold Presses 12-15 DB Bent Arm Lateral Raises 15-20 DB Bent Over Row *Athletes have the option to use different pairs of DB’s for each movement. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 23 MINUTES 100m Run 75 Double Unders 50 Sit-Ups 25 Slam Balls (20/10) (Score is Rounds + Reps) KG SB: (10/5) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 26 MINUTES 30 Double Unders* 20 Sit-Ups 10 Slam Balls (30/20)|(20/10) *P1 completes 200m Run while P2 completes AMRAP. Once P1 returns, P2 goes out for 200m Run and P1 picks up where P2 left off in AMRAP. (Score is Total Rounds + Reps) KG SB: (15/10)|(10/5)

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saturday

CrossFit Roadhouse – RH Lift View Public Whiteboard Functional Strength Metcon (Weight) A. FUNCTIONAL STRENGTH 3 SETS* 25 Single DB Front Squats (Narrow) 20 Alt. Single DB Front Rack Lunges (Short-Step) 15 Single DB Strict Press (21×2) 10 DB Slides** *Use a single heavy DB or DB for each movement. **L+R = 1 Rep -Rest as Needed b/t Sets GOAL: RPE 6-7 | Full body mash-up to round out the week. This is fun to try to hold onto the DB all the way through the Strict Press. Sneaky bicep pump here as well — you’re welcome. BodyBuilding Metcon (Weight) B. BODYBUILDING 3 SETS Max Bench Press or DB Bench (Moderate) Into… 20 Reps of 3/4 ROM Push-Ups Into… 1:00 Plank Hold -Rest as Needed b/t Sets 3 SETS 10-15 Wide Grip Strict Pull-Ups 10-15 Strict Knee Raise or T2B -No Additional Rest b/t Sets 3 SETS 30 Single DB Curls 30 Slow Crunches -No Additional Rest b/t SetsGOAL: The Bench Session from ‘you know where’ is back! This is gnarly. Then into upper pull / midline pieces to end your week. Happy flexing my friends! A. CONDITIONING Metcon (No Measure) C. MIXED CONDITIONING (OPTIONAL) EMOM x 12 MINUTES MIN 1 – :30 Cardio Sprint MIN 2 – :40 Burpee Box Over* MIN 3 – :50 Double Unders *Jump or Step-Over

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rh30 burn

CrossFit Roadhouse – RH+30 View Public Whiteboard Rh30 burn 2 plylo (No Measure) 2 round 10 minutes each 2 minutes break Round 1 AMRAP 200 m row 10 Pushup toe touches 10 split bench Romanian deadlifts right 10 split bench Romanian deadlifts left 10 foam roller wall squats 2 minutes break Round 2 AMRAP 30 cal row 10 Assisted pull ups 10 wall Assisted handstands/ 5 sec hold dumbbell press 10 left and right anti rotation presses

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RH30 build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Build 1 (Weight) 25 minute EMOM KB Romanian deadlift 3×10 KB around the head 3×10 Renegade Rows 3×10 DB Bench Press 3×10 DB Curls 3×10 DB L Raise to External Rotation 3×10 DB Hammer Curls 3×10 DB Bent Over Rows 3×10

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RH30 box

CrossFit Roadhouse – RH+30 View Public Whiteboard Boxing 10 min #1 (No Measure) 10 minute AMRAP 1 minute each 1. 100 1-2 15 Pushup 2. 100 1-2s 15 Lunges 3. 100 1-2 15 Airsquat 4. 100 1-2 10 BirdDog 5. 100 1-2 10 Burpees 2 minute break Boxing: 1. 1,1,2 high low 2. 1,2 3. 1,2,3,4 4. 1,1,3 5. 1 minute break Repeat

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RH30 build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 BUILD 2 (Weight) 25 minute EMOM DB Arnold Press 3×10 Over Head DB Shrug 3×10 DB Shrug 3×10 DB Lateral Raises 3×10 :30 Abmat Sit Ups 3 sets :30 Plank 3 sets :30 HollowBody 3 sets :30 HKR 3 sets

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RH30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard rh30 burn sled 1 (No Measure) RH30 Burn hammer/sled (CrossFit Roadhouse) METCON 2 Ten Minute AMRAP 1. 10 minute AMRAP 400 m row/ 4 minute run 25 m sled push/pull 2 minute break 10 minute AMRAP 2. 20 calories row/2 MINUTE RUN 20 quad heel taps 20 KB sumo deadlifts

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Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (5:00 CAP) :30 Cal Bike (INCREASING PACE) 8 Up-Downs 6/6 Single KB Suitcase DL 6/6 Bodyweight Lunges 8 KB Upright Rows Strength Metcon (Weight) 3 SETS 20 Close Grip Incline DB Bench Press* 20 Incline DB Flyes *Use MedBall or Bench for incline. -Rest as Needed b/t Sets- (Score is Weight) Workout HELLHOUND (Time) FOR TIME 50/40 Cal Bike -Rest 1:00- 8 ROUNDS 6 KB Swings (53/35)|(35/26) 6 Russian KB Swings 6 KB Goblet Lunges 10 Up-Downs -Rest 1:00- 50/40 Cal Bike (Score is Total Time) KG KB: (24/16)|(16/12)

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM X 5 MINUTES (:50 WORK/ :10 REST) MIN 1 – :20 Step-ups then Max Box Jumps MIN 2 – Max Alt. DB Tempo Deadlift (3131) MIN 3 – :20 Single DB Squats then Max Single DB Strict Press MIN 4 – Max Ring Rows with :02 pause at the top MIN 5 – :20 Scap Pull-Ups then Max Active Hang Workout ROCKY HORROR (Time) 4 ROUNDS FOR TIME 25 Box Jumps (24/20) 10 DB Thrusters (50/35)|(35/20) 25 Pull-Ups 10 DB Thrusters 25 Alt. DB Snatches -Hard Cap 30:00- (Score is Time) KG DB: (22.5/15)|(15/10) Partner Workout Option Metcon (Time) IN TEAMS OF 2… 3 ROUNDS FOR TIME 50 Box Jumps (24/20) 20 DB Thrusters (50/35)|(35/20) 50 Pull-Ups 20 DB Thrusters 50 Alt. DB Snatches *P1 works while P2 Rests. Split work as needed. (Score is Time) KG DB: (22.5/15)|(15/10) Optional Finisher Metcon (No Measure) 4 SETS (:30 ON/:30 OFF) MOVT 1 – Banded Glute Bridge-Ups MOVT 2 – Leg Banded Deadbugs *1 SET = MOVT 1 + MOVT 2. (No Measure)

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saturday

CrossFit Roadhouse – RH Lift View Public Whiteboard Functional Strength Metcon (No Measure) A. FUNCTIONAL STRENGTH 3-4 SETS* 10-15 Strict Pull-Ups 1:00 Ring FLR 15-20 Strict Dips 1:00 Wall Sit *No Rest b/t Movements. Add :15 to the static holds each set. -Rest as Needed b/t Sets GOAL: RPE 6-7 | INSANE CONTROL. STRICT STRICT STRICT. If strict is very easy for you, add a weight vest to this bodyweight strength sesh. BodyBuilding Metcon (No Measure) B. BODYBUILDING 3 SETS 10 DB Incline Bench Press (Heavy) -Rest :30- Max Banded Incline Press* Immediately Into… 1:00 Banded Plank Hold *Hold ends of band in palm and wrap band around back. Press fast to full extension. 3 SETS 7/7 Slow DB Staggered Stance DL (Mod-Heavy) 1:00 Glute Bridge Hold Max Single DB Curl (Mod-Heavy) 5 SETS 10 Slow Tuck Ups 25 Fast Crunches 1:00 Plate Gun Hold GOAL: Banded Incline press should reach burnout then immediately roll over into banded plank. For the Banded Plank, you are pressing actively in the push-up plank with the band wrapped around your back. For the staggered stance DL, stand with your feet under your hips then take take a 6-8 inch step forward. Switch feet after 7 reps. A. CONDITIONING Metcon (No Measure) C. MIXED CONDITIONING (OPTIONAL) FOR QUALITY 15 Minutes Weighted Walk Up & Down Hill or Incline* *Use Ruck or Weight Vest. If cannot find hill or tread that inclines…do 15-20 min of low box step-ups and step-downs (20 inches or less)

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