WOD

Friday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 4 DB Alt. Snatch 4 Push-ups STATION 2 400m Run then… Max Hollow Hold STATION 3 AMRAP 4 DB Alt. Snatch 4 Push-ups STATION 4 400m Run then… Max Plank Hold

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Thursday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 100m Jog or :30 Cardio 5/5 Single Arm Ring Rows or Backpack High Pulls 8/6 Cal. Bike or :30 Alt. Lunges 10 Alt. KB/BP Strict Press 5 Plank to Pike Workout Metcon (Time) 4 ROUNDS FOR TIME 200m Run 12/10 Cal Bike 12 Up-Down + Broad Jump 12 Ring Rows -18:00 Hard Cap- (Score is Time) Workout – HOME Metcon (Time) 4 ROUNDS FOR TIME 200m or 1:00 Run :30 Alt. Jumping Lunges 12 Up-Down + Broad Jump 12 Backpack Bent Over Row (Score is Time)

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Thursday

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 10 Step-ups then… Max DB Thrusters STATION 2 10 DB Deadlifts then… Max DB Thrusters STATION 3 Recovery Bike (Easy) STATION 4 Max Distance Bike (Hard)

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Wednesday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) Movement 1 – Toe tap to medicine ball or backpack Movement 2 – Air Squats to medicine ball Movement 3 – Alt. Plank rolls w/medicine ball or alternating taps to backpack Movement 4 – Reverse bodyweight lunges Workout Metcon (AMRAP – Reps) AMRAP x 14 MINUTES 4-8-12-16-20…etc Med Ball Squat Cleans Med Ball Reverse Lunges Alt. Plank Med Ball Taps (Score is Total Reps) Workout – HOME Metcon (AMRAP – Reps) AMRAP x 14 MINUTES 4-8-12-16-20 … Backpack Squat Cleans Backpack Alt. Reverse Lunges Alt. Plank Backpack Taps (Score is Total Reps) Optional Finisher Metcon (No Measure) 2:00 Barbell Quad Smash/Side or Couch Stretch (No Measure)

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Wednesday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 1:00 Plank Hold then… AMRAP 5 Air Squats 5 Up-Downs STATION 2 1:00 Squat Hold then… AMRAP 10 Lunges 10 DB Strict Press STATION 3 1:00 Hollow Hold then… AMRAP 15 Situps 15 Jumping Jacks STATION 4 1:00 Superman Hold then… AMRAP 20 Single Unders 20 Flutter Kicks

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Tuesday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 2:00 Max Cal Bike 1:00 Max Push-ups STATION 2 2:00 Max Cal Bike 1:00 Max Box Jumps STATION 3 2:00 Max Cal Bike 1:00 Max Double Unders

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Tuesday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds Row 1:00 :30 Hollow Hold -> Hollow Rocks -> Tuck ups 6 Pushups -> Up/downs -> Burpees 6 KB Deadlifts Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 18 Hanging Knee Raises or Tuck-ups 12 Burpees 9 KB Suitcase Deadlifts (Score is Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 18 Tuck-Ups 12 Burpees 9 Backpack Deadlifts (Score is Rounds + Reps)

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Sunday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Run/Bike/Row/Up-Downs 10 Slam Ball (or Backpack) Deadlifts :20 Hollow Hold 10 Air squats w/:02 pause in bottom :30 Run/Bike/Row/Burpees 10 Alt. Lunges :30 Jump Rope 10 Slam Balls (or Backpack Ground to Overhead) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 400m Run 20 Slam Balls 25 Air Squats 30 Step-Ups 35 Double Unders 40 Flutter Kicks (Score is Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 400m Run or 2:00 Cardio 20 Backpack Ground to Overhead 25 Air Squats 30 Backpack Alt. Lunges 35 Double-Unders or 70 Single-Unders 40 Flutter Kicks (1R + 1L = 1 Rep) (Score is Rounds + Reps)

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Sunday

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 1:00 Jump Rope 1:00 Hollow Hold STATION 2 1:00 Box Step Ups 1:00 Push-up Plank STATION 3 1:00 Max Cal Bike 1:00 Bent Over Row STATION 4 1:00 Max Cal Row 1:00 DB Strict Press

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Saturday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 2:00 Max DB Push Press Rest 1:00 2:00 Max DB Push Press STATION 2 Run 200m 20 Burpees Run 200m (Rest Remainder) STATION 3 2:00 Max DB Burpees Rest 1:00 2:00 Max DB Burpees

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