WOD

Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES :20 Fast Bike 10 Alt. Quad Shoulder Taps* 5 Lunge-Lunge-Squats** 10 DBL DB Suitcase Deadlifts :20 Bottom of Squat Hold Workout Metcon (AMRAP – Reps) EMOM x 36 MINUTES MIN 1 – :40 DB Goblet 1+1/2 Squats (Athlete Choice)* MIN 2 – :40 Wall Sit MIN 3 – :40 Cal Bike MIN 4 – :40 Alt. Sit-Thrus MIN 5 – :40 DBL DB Suitcase Hold MIN 6 – :40 DB Slides *DB should be Moderate-Heavy. (Score is Reps)

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Saturday

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 – Air Squats MOVT 2 – Alt. Groiners *Both movements = 1 Set (No Measure) Saturday Squats Metcon (Weight) 3 SETS FOR MAX REPS 1:00 – DB Goblet Split Squats (R) 1:00 – DB Goblet Good Mornings 1:00 – DB Goblet Split Squats (L) 1:00 – Glute Bridge Hold (Score is Load) Full-Body Workout Metcon (AMRAP – Reps) ON A 2:30 RUNNING CLOCK… Max DB Thrusters -1:30 Rest- 3 SETS FOR MAX REPS 1:00 – Max DB Goblet Curtsey Squats 1:00 – Max Jumping Air Squats 1:00 – Max Wall Sit -1:30 Rest- ON A 2:30 RUNNING CLOCK… Max DB Thrusters (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 DB (No Measure) 2 10 Minute AMRAP 1. 500 m row 10 DBL Db Strict press 10 Db Renegade Row 2 minute break 2. 20 calories row 10 Burpees 10 broad jump

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES (:45 WORK / :15 REST) MIN 1 – Row* MIN 2 – SA Suitcase KB DL (KB to outside of foot) MIN 3 – Russian KBS MIN 4 – Alt. Deadbugs REPEAT! *Round 1 – Arms only Rounds 2 – Arms body Round 3 – Half slide Round 4 – Full slide Strength Deadlift (8-6-6) 8-6-6* Deadlift *Build to a Heavy weight. (Score is Weight) Workout Metcon (Time) 2 ROUNDS FOR TIME 1000m/800m Row 35 Toes to Bar 15 Deadlifts (225/155)|(155/105) (Score is Time) KG BB: (100/70)|(70/55)

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Friday

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 5 Sit-Ups 10 Jumping Air Squats 30 Mountain Climbers (No Measure) Full-Body Strength Metcon (Weight) 5 SETS ON A 15:00 CLOCK… 10 Slow DB Hammer Curls 10 Slow DB Strict Press 1:00 Hollow Rocks (Score is Load) Full-Body Sprint Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 6 MINUTES* 2-4-6 and so on… Single DB Box Step-Up Sit-Ups -Rest 1:00- AMRAP x 6 MINUTES 2-4-6 and so on… Single DB Box Step-Up Sit-Ups -Rest 1:00- AMRAP x 6 MINUTES 2-4-6 and so on… Single DB Box Step-Up Sit-Ups *Restart each AMRAP from the beginning. (Score is Rounds + Reps) Finisher + NCMOBILITY Metcon (No Measure) AMRAP x 5 MINUTES 15 Single DB Front Raises 15 Single DB Bent Over Row then… Check out today’s NCMOBILITY from The Ready State! (No Measure)

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RH +30 Build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 glutes and abs 2 (No Measure) 25 minute emom 3×10 step back SA KB OH LUNGES ALTERNATING 3x 30 seconds sit up single arm DB 3x 10 alternating single leg kb RDL 3x 30 seconds hollow body flutters 3x 10 sumo kettle bell Deadlifts 3x 30 seconds slow bikes 3x 10 DB Heal to toe 3x 30 Wall External Hip Extensions

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Thursday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS (8:00 CAP) 8 Lunges 8 Air Squats 8/6 Cal Bike 50ft Bear Crawls 30 Crossbody Mountain Climbers Strength Back Squat (8-6-6) 8-6-6* Back Squats *Build to a Heavy weight. (Score is Weight) Workout Metcon (5 Rounds for time) EVERY 3:00 x 5 SETS 8 Back Rack Lunges (115/75)|(75/55) 8 Back Squats 12/10 Cal Bike (Score is Each Set for Time) KG BB: (50/35)|(35/25)

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Thursday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… 3 SETS :30 DB Strict Press :30 Goblet Squats into… AMRAP x 1 MINUTE Max Alt. V-ups (No Measure) Push x Pull Strength Metcon (AMRAP – Reps) EMOM x 12 MINUTES MIN 1 – 5 DB Deadlifts + 5 DB Up-Downs MIN 2 – 15 DB Hang High Pulls (Score is Reps) Push x Pull Workout Metcon (8 Rounds for time) E2MOM x 16 MINUTES 20 Alt. DB Snatch + 12 Lateral Up-Down Over DB (Score is Each Set for Time) 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 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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Wednesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 100m Run MIN 2 – 7 Squat Jumps + Max Good Morning MIN 3 – 8 Barbell Muscle Clean + Max Groiners Strength Metcon (Weight) 6 SETS 1 High Hang Power Clean + 1 Above the Knee Hang Power Cleans + 1 Below the Knee Hang Power Clean -Rest as Needed b/t Sets- *Build to a Moderate-Heavy Set of the Complex. (Score is Weight) Workout Metcon (Time) FOR TIME 800m Run 20 Hang Power Clean (115/75)|(75/55) 400m Run 15 Hang Power Clean (135/95)|(95/65) 200m Run 10 Hang Power Clean (155/105)|(115/75) (Score is Time) KG BB1: (50/35)|(35/25) KG BB2: (60/42.5)|(42.5/30) KG BB3:(70/55)|(50/35)

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