WOD

Monday Crossfit

Announcements

We will be having an 8 week Paleo/Run Challenge!
The Paleo challenge will begin Monday April 10-May 29! Get your Weight/BF/MM measured with Nicole! The Greatest Change will receive a free month! Take before photos! tag #murphchallenge as well will end the challenge on memorial day with HERO WOD Murph!

Well also be starting an 8 week Mono structual cycle starting Monday were each class will start and end with a timed RUN/ROW! The After run is optional but recommended.

Schedule goes as follows
Apr 10-16
7 min Run/row Before and after each Wod
Apr 17-22
9 min Run/row before and after each wod
Apr 24-29
11 min row/run before and after each wod
May 1-May 6
11 min row/run before and after each wod
May 8-May 13
13 Min row/run before and after each wod
May 15-May 21
13 Min run/row before and after each wod
22 May-May 27
15 min run/row before and after each wod

Each Saturday we will be completing a 5k run/row

CrossFit Roadhouse – CrossFit

Warm-up (No Measure)

9 min warm up

2 rounds:

• 10 PVC Passthroughs

• 10 PVC Good Mornings

2-4-6-8-10 reps:

• PVC Overhead Squats

• Leg Swings /leg

Snatch (1×1)

• 3 reps at 75% of 1RM

• 2 reps at 85% of 1RM

• 1 rep at 95% of 1RM

• 1 rep at 98% of 1RM

Snatch Pull

• 5 reps at 95% of 1RM Snatch

• 5 reps at 100% of 1RM Snatch

()

Warm-up (No Measure)

4 rounds for time:

• 12 wall balls 20/14

• 12 Hang Power Snatch 75/55#

• 12 Lateral Burpees over Bar


Friday CrossFit

Announcements

We will be having an 8 week Paleo/Run Challenge!
The Paleo challenge will begin Monday April 10-May 29! Get your Weight/BF/MM measured with Nicole! The Greatest Change will receive a free month! Take before photos! tag #murphchallenge as well will end the challenge on memorial day with HERO WOD Murph!

Well also be starting an 8 week Mono structual cycle starting Monday were each class will start and end with a timed RUN/ROW! The After run is optional but recommended.

Schedule goes as follows
Apr 10-16
7 min Run/row Before and after each Wod
Apr 17-22
9 min Run/row before and after each wod
Apr 24-29
11 min row/run before and after each wod
May 1-May 6
11 min row/run before and after each wod
May 8-May 13
13 Min row/run before and after each wod
May 15-May 21
13 Min run/row before and after each wod
22 May-May 27
15 min run/row before and after each wod

Each Saturday we will be completing a 5k run/row

CrossFit Roadhouse – CrossFit

Warm-up (No Measure)

3 rounds:

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 30 sec Squat Hold

• 30 sec Straddle Stretch

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (Time)

3 rounds for time:

• 300 m Row

• 15 Kettlebell Swings 53/35#

• 3 Bar Muscle-ups


CFRH Open Prep

Announcements

We will be having an 8 week Paleo/Run Challenge!
The Paleo challenge will begin Monday April 10-May 29! Get your Weight/BF/MM measured with Nicole! The Greatest Change will receive a free month! Take before photos! tag #murphchallenge as well will end the challenge on memorial day with HERO WOD Murph!

Well also be starting an 8 week Mono structual cycle starting Monday were each class will start and end with a timed RUN/ROW! The After run is optional but recommended.

Schedule goes as follows
Apr 10-16
7 min Run/row Before and after each Wod
Apr 17-22
9 min Run/row before and after each wod
Apr 24-29
11 min row/run before and after each wod
May 1-May 6
11 min row/run before and after each wod
May 8-May 13
13 Min row/run before and after each wod
May 15-May 21
13 Min run/row before and after each wod
22 May-May 27
15 min run/row before and after each wod

Each Saturday we will be completing a 5k run/row

CrossFit Roadhouse – Open Gym

Romwod (No Measure)

ROMWOD

MU EMOM (AMRAP – Reps)

10 x2 rounds, 2 MU e2m

Metcon (No Measure)

A: 3x ME False Grip Hold on Rings

B: 5xME False Grip Pull Up Negative


Tuesday CrossFit

Announcements

We will be having an 8 week Paleo/Run Challenge!
The Paleo challenge will begin Monday April 10-May 29! Get your Weight/BF/MM measured with Nicole! The Greatest Change will receive a free month! Take before photos! tag #murphchallenge as well will end the challenge on memorial day with HERO WOD Murph!

Well also be starting an 8 week Mono structual cycle starting Monday were each class will start and end with a timed RUN/ROW! The After run is optional but recommended.

Schedule goes as follows
Apr 10-16
7 min Run/row Before and after each Wod
Apr 17-22
9 min Run/row before and after each wod
Apr 24-29
11 min row/run before and after each wod
May 1-May 6
11 min row/run before and after each wod
May 8-May 13
13 Min row/run before and after each wod
May 15-May 21
13 Min run/row before and after each wod
22 May-May 27
15 min run/row before and after each wod

Each Saturday we will be completing a 5k run/row

CrossFit Roadhouse – CrossFit

Warm-up (No Measure)

9 Min Warm Up

2 rounds:

• 30 sec Standing Toe Touch Hold

• 30 sec Plank Hold

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

500 M ROW (Time)

MAX EFFORT 500 M ROW

Metcon (AMRAP – Reps)

Wod A

5 min Amrap

21-15-9

Push Up

Air squats

Sit ups

2 min Rest

Wod B

5 Min Amrap

20 wall Balls

10 Cal Row

score is total Reps for both


Monday Crossfit

Announcements

We will be having an 8 week Paleo/Run Challenge!
The Paleo challenge will begin Monday April 10-May 29! Get your Weight/BF/MM measured with Nicole! The Greatest Change will receive a free month! Take before photos! tag #murphchallenge as well will end the challenge on memorial day with HERO WOD Murph!

Well also be starting an 8 week Mono structual cycle starting Monday were each class will start and end with a timed RUN/ROW! The After run is optional but recommended.

Schedule goes as follows
Apr 10-16
7 min Run/row Before and after each Wod
Apr 17-22
9 min Run/row before and after each wod
Apr 24-29
11 min row/run before and after each wod
May 1-May 6
11 min row/run before and after each wod
May 8-May 13
13 Min row/run before and after each wod
May 15-May 21
13 Min run/row before and after each wod
22 May-May 27
15 min run/row before and after each wod

Each Saturday we will be completing a 5k run/row

CrossFit Roadhouse – CrossFit

Warm-up (No Measure)

9 min warm up

2 rounds:

• 10 PVC Passthroughs

• 10 Front-to-back Leg Swings /leg

• 10 Side-to-side Leg Swings /leg

• 10 PVC Overhead Squats

1 rounds:

• 30 sec Pec Stretch w/ Band Right

• 30 sec Pec Stretch w/ Band Left

• 30 sec Downward Facing Dog

• 30 sec Upward Facing Dog

Metcon (Weight)

3 Snatch Grip Push Press + 3 OHS

• 1 set at 60% of 1RM Snatch

• 1 set at 70% of 1RM Snatch

• 1 set at 80% of 1RM Snatch

Metcon (Time)

40-30-20-10 reps for time:

• KB Thrusters 53/35#

• Pull-ups


friday crossfit

Announcements

We will be having an 8 week Paleo/Run Challenge!
The Paleo challenge will begin Monday April 10-May 29! Get your Weight/BF/MM measured with Nicole! The Greatest Change will receive a free month! Take before photos! tag #murphchallenge as well will end the challenge on memorial day with HERO WOD Murph!

Well also be starting an 8 week Mono structual cycle starting Monday were each class will start and end with a timed RUN/ROW! The After run is optional but recommended.

Schedule goes as follows
Apr 10-16
7 min Run/row Before and after each Wod
Apr 17-22
9 min Run/row before and after each wod
Apr 24-29
11 min row/run before and after each wod
May 1-May 6
11 min row/run before and after each wod
May 8-May 13
13 Min row/run before and after each wod
May 15-May 21
13 Min run/row before and after each wod
22 May-May 27
15 min run/row before and after each wod

Each Saturday we will be completing a 5k run/row

CrossFit Roadhouse – CrossFit

Warm-up (No Measure)

9 min warm up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Snatch (3.2.1.1.1)

• 3 reps at 75% of 1RM

• 2 reps at 85% of 1RM

• 1 rep at 90% of 1RM

• 1 rep at 95% of 1RM

• 1 rep at 98% of 1RM

Snatch Pull (e2m)

• 3 reps at 100% or failed attempt

3×3

Romwod (No Measure)

ROMWOD


CFRH Open Prep

Announcements

We will be having an 8 week Paleo/Run Challenge!
The Paleo challenge will begin Monday April 10-May 29! Get your Weight/BF/MM measured with Nicole! The Greatest Change will receive a free month! Take before photos! tag #murphchallenge as well will end the challenge on memorial day with HERO WOD Murph!

Well also be starting an 8 week Mono structual cycle starting Monday were each class will start and end with a timed RUN/ROW! The After run is optional but recommended.

Schedule goes as follows
Apr 10-16
7 min Run/row Before and after each Wod
Apr 17-22
9 min Run/row before and after each wod
Apr 24-29
11 min row/run before and after each wod
May 1-May 6
11 min row/run before and after each wod
May 8-May 13
13 Min row/run before and after each wod
May 15-May 21
13 Min run/row before and after each wod
22 May-May 27
15 min run/row before and after each wod

Each Saturday we will be completing a 5k run/row

CrossFit Roadhouse – Open Gym

Romwod (No Measure)

ROMWOD

Snatch (4×4)

65%/4

70%/4

75%/4

80%/3

(85%/3)2

Clean and Jerk (e2m)

65%/3+1

70%/3+1

75%/3+1

80%/3+1

(85%/3+1)2

Back Squat (e2m)

78%/4

83%/1

78%/4

86%/1

78%/4

88%/1

Metcon (AMRAP – Rounds and Reps)

AMRAP 17:

20 Calorie row

17 Power Snatches (75/55)

20 Box Jumps (24/20)

17 Wallballs (20/14)

Feeding Frenzy Winning athletes

Feeding Frenzy Winning athletes @shaye_jackson_ @cody_ham89 appreciate the supplement AminoNrg One from @5starnutritionmobile! Their supps are what helps us maintain intensity and winning tradition!

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Wodn Wedns

Announcements

We will be having an 8 week Paleo/Run Challenge!
The Paleo challenge will begin Monday April 10-May 29! Get your Weight/BF/MM measured with Nicole! The Greatest Change will receive a free month! Take before photos! tag #murphchallenge as well will end the challenge on memorial day with HERO WOD Murph!

Well also be starting an 8 week Mono structual cycle starting Monday were each class will start and end with a timed RUN/ROW! The After run is optional but recommended.

Schedule goes as follows
Apr 10-16
7 min Run/row Before and after each Wod
Apr 17-22
9 min Run/row before and after each wod
Apr 24-29
11 min row/run before and after each wod
May 1-May 6
11 min row/run before and after each wod
May 8-May 13
13 Min row/run before and after each wod
May 15-May 21
13 Min run/row before and after each wod
22 May-May 27
15 min run/row before and after each wod

Each Saturday we will be completing a 5k run/row

CrossFit Roadhouse – CrossFit

Warm-up (No Measure)

9 min warm up

2 rounds:

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 30 sec Pec Stretch w/ Band Right

• 30 sec Pec Stretch w/ Band Left

Clean (5.5.3.2.1 e2m)

Clean Pull (5×2 e2m with failed max lift)

Metcon (Time)

For time:

10-8-6-4-2 reps:

• Handstand Push-ups

• Deadlifts 225/155#

Tuesday Crossfit

Announcements

We will be having an 8 week Paleo/Run Challenge!
The Paleo challenge will begin Monday April 10-May 29! Get your Weight/BF/MM measured with Nicole! The Greatest Change will receive a free month! Take before photos! tag #murphchallenge as well will end the challenge on memorial day with HERO WOD Murph!

Well also be starting an 8 week Mono structual cycle starting Monday were each class will start and end with a timed RUN/ROW! The After run is optional but recommended.

Schedule goes as follows
Apr 10-16
7 min Run/row Before and after each Wod
Apr 17-22
9 min Run/row before and after each wod
Apr 24-29
11 min row/run before and after each wod
May 1-May 6
11 min row/run before and after each wod
May 8-May 13
13 Min row/run before and after each wod
May 15-May 21
13 Min run/row before and after each wod
22 May-May 27
15 min run/row before and after each wod

Each Saturday we will be completing a 5k run/row

CrossFit Roadhouse – CrossFit

Warm-up (No Measure)

9 min warm up

3 rounds:

• 30 sec Squat Hold

• 30 sec Straddle Stretch

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

Back Squat (5×5 e2m work to a heavy 5rm)

Metcon (AMRAP – Reps)

20 min AMRAP:

• 12 calorie Row

• 20 kbs 53/35

• 20 Wall Balls 20/14#