Friday, August 29th
*Holiday schedule. Regular Class on Saturday, except there will be no Yoga this weekend. Monday will be 9:30a11:30am Open Gym.
F.Y.F
WU: Dynamic & Banded Hip/Hamstring
WOD: AMRAP  30 mins Row x 250m Burpees x 20 Deadlift x 15 (165/105) Box Jump x 10 (30/24) Hang Power Clean x 5 (165/105)
Cash Out: Dubs x 300
Thursday, August 28th
*Holiday schedule. Regular Class on Saturday, except there will be no Yoga this weekend. Monday will be 9:30a11:30am Open Gym.
WU: 3 Rounds Goblet Squat Hold x 1 min Handstand work x 1 min Pullups x 5
Strength: a) HBBS 5 x 3 @ 85% b) Heavy DB Lunges 5 x 5/leg c) Pullups 5 x ME
WOD: 21181512963 Wall Balls (20/14) DB Push Press (35/20)
Cash Out: 300 FLR Each time you break, add :05 to total working time!
Wednesday, August 27th
*Tonight we begin offering our traditional martial arts class. No prior experience or ability is needed to attend, and you may begin at any time. Class will run on Wed. evenings from 7:30pm  ~9pm, and Saturday mornings from 7:30a9a. Cost to members will be $70/mo. More details will be available on our new website soon.
D.O.W.
a) Dynamic warmup & stretch
b) 5 x Complex (2 sets @ 40%, 2 @ 50%, 1 @ 60%) Power Snatch + OHS + Snatch (Full)
c) 5 x Snatch Segment Pull (1",knee, hip, finish) + 1 Snatch (Full) Perform the segmented pull then a TNG (touch & go) Snatch use 75% 1RM. You can see a video here.
WOD  10 min AMRAP (WOD will begin 15 mins before end of class) Hang Snatch x 2 (135/95) Pistols x 4 Barbell Burpees x 6 Situps x 8
Tuesday, August 26th
YOGA  8:45pm tonight.
WU: Work on Dubs for 5 mins Shoulder Mobility Drills  Banded
Strength: :30/:15h/:15r  10 Rounds  alternate movements a) Push Press x ME @ 95/65 with :15 OH Hod + :15 Rest/rotation b) Strict Pullups x ME + :15 Hold + :15 rest/rotation *If you drop the bar or fail to hold entire :15 hold during (a) you must perform 3 x burpees and continue. If you come off the bar during the (b), then you must remain in plank hold for the balance of that minute including rest period.
WOD: 12 min cap to complete as much as possible: Row x 1600m KB Swing (55/35) x 40302010 PushUps x 40302010 Score is completed reps or time if you finish.
Cash Out: Plank x 2 min (Center & ea side)
Monday, August 25th
*Don't forget about the 6pm class. Please stay out of the way when you arrive, and not hang out at the white board. Allow those that are working out to have space and the coaches attention.
WU: Run x 200m Wall Squat x 10 Goblet Squat x 15 (3 sec down + 3 sec hold in bottom) Jumping Split Lunge x 20
Strength: a) Pause Squats LBBS 4 x 4  3 sec hold @ 70% b) Weighted Box Jumps 4 x 5
WOD: Run x 600m Hang Squat Clean x 20 (155/105) Run x 400m HSC x 15 Run x 200m HSC x 10
Cash Out: Sprint 5 x 300m Rest 1:1
Friday, August 15th
F.Y.F.
WU: Dynamic & Stretch
WOD: 3 Rounds for time Run x 600m Power Snatch x 25 (75/45) Situps x 20 Ring Dips x 15 HS Walk x 10m Muscle Up x 5
Cash Out: Row x 2000m for time!
Thursday, August 14th
WU: 3 Rounds Goblet Squat x 10 Goblet Squat Hold x :30 Inchworm x 5 Pullup x 5
Strength: a) HBBS 5 x 4 @ 80% b) Heavy Barbell Rows 5 x 6 c) LHang 5 x :20
WOD: Dubs x 50 Burpee PullUps x 9 Dubs x 50 Burpee PullUps x 15 Dubs x 50 Burpee PullUps x 21 Dubs x 50
Cash Out: Mountain Climbers x 100 (2ct) Pushups x 50 Ring Dips x 25
Wednesday, August 13th
WU: Run x 300m Burgener W.U. x 10 (45/15)
PW: E2MOM  10 mins (5 rds) Run x 100m (corner) KB Swings x 12 (55/35)
WOD: AMRAP  16 mins Run x 200m Box Jump x 15 (30/24) T2B x 10 Power Clean x 5 (185/135)
Cash Out: TGU x 30 (25/15)
Tuesday, August 12th
*No Yoga Tonight
WU: Coaches Choice & Banded Shoulder W.U.
Strength: Strict Press + Push Press 5 x 2+4 @ 65% 1RM Weighted PullUps 5 x 5 + 2 x Muscle Up
WOD: Row x 1000m Pistols x 50 Deficit HSPU x 30 (45# Plates)
Cash Out: 300 Ring Support 5 x Strict PullUps each broken set
Monday, August 11th
**There will be no Yoga this week. We will resume the week of 8/18 with Yoga classes! If you taking part in Yoga, please message me so that I can add to your membership.
WU: 3 Rounds Squat x 5 Squat Hold x 1 min HS Walk/hold x :30 PullUps x 5
Strength: LBBS 4 x 5  3 sec pause @ 60% 1RM Bulgarian Split Squats 4 x 4/leg (Use DB's)
WOD Partner: 1:10:1 Wall Balls (20/14) Burpee Box Jumps (20") One Works at a time. Split reps any way you want between partners.
Cash Out: hollow Rocks x 100 Plank x 3 mins
Friday, August 8th
OPEN GYM
or
F.Y.F.
Row x 2000m for time then, 10,9,8...1 Power Snatch (75/45) 1,2,3...10 OHS (75/45) then, 10:1 10 x Burpee 15m Duck Walk 15m Bear Crawl 9 x Burpee 15m Duck Walk 15m Bear Crawl 8 x Burpee 15m Duck Walk 15m Bear Crawl... Continue same order down to 1 x burpee.
Thursday, August 7th
**No 7:30pm Class this evening. Yoga class @ 8pm9pm tonight. Saturday and Sunday, Yoga @ 11am.
WU: Coaches Choice  Squats & Shoulders
Strength: Front Squat 6 x 5 @ 75% Romanian Deadlift 6 x 5 @ ~40% DL 1RM
WOD: AMRAP  8 mins Hang Squat Clean x 3 (115/75) Dubs x 5,10,15,20,25...  perform 3 x HSC, then 5 x dubs, then 3 x HSC, 10 x dubs, 3 HSC, 15 dubs. Continue as far as you can, increasing the # of double unders by 5 ea set for 8 mins. Score is number of double unders completed.
Cash out: Mobility  Hams/quads!!! Hollow Rock x 100 Side Plank x 2 min/side
Wednesday, August 6th
WU: Dynamic
Strength/Skill: a) DB Rows (heavy) 5 x 8/arm b) KB Snatch 5 x 6/arm (55/35)
WOD: 4 Rounds of :45 work/:15 rest Slam Balls (50/20) Box Jump Overs (20") Row  Calories Rotate exercise each minute! Score is lowest rep count for any given round.
Cash out: Ring Support x 300s 5 x Ring Dips, each broken set!
Tuesday, August 5th
*Yoga Class this evening 9pm at CrossFit Roughnecks. Bring a towel,mat,block, etc... if you have them for the class.
D.O.W.
a) 3 x BB Complex (65/45) Deadlift x 5 + Power Clean x 5 + Push Press x 5 + Hang Clean (Full) x 5 + Pullups x 5
1b) Strict Press 4 x ME @ 115/75 2b) 3  Position Cleans + 1 Jerk (final clean) @ 50%, 60%, 70%, 80% (Floor  Hang  Mid Hang)
c) Clean & Jerk (full) 5 x 1 TNG @ 85%
d) AMRAP  8 mins (begins 10 mins before end of class) KB Swings x 3,6,9... PullUps x 3,6,9... T2B x 3,6,9...
Cash out: 300 FLR :10 HS Hold each broken set!
Monday, August 4th
* Schedule & Class Updates  Don't forget about the 6pm class tonight  This week we start up Yoga. First class is tomorrow evening at 9pm. Message/email me if you wish to add to your membership.  New change to OnRamp. The course will now be a recurring class during the week on Mon,Tue, and Thursday. More info to come.  Additional classes in the works and will be coming out this week or next.
WU: Run x 300m Squat/Lunge x 20 Pushups x 20 Pullup x 10 (Strict)
Strength: a) LBBS 4 x 5 with 5 sec Pause each rep in bottom @ 55% 1RM
b) Pendlay Rows 4 x 8
WOD: 14 min Running Clock Run x 1 mile (1600m) Then: AMRAP with remaining time! Burpee Broad Jump x gym Lunge x gym
Cash Out: Strict/Dead Hang Pullups x 60
Friday, August 1st
F.Y.F.
WU: BB Complex (45/35) 6xDeadlift + 6x High Pull + 6x Hang Clean + 6xFront Squat + 6x Strict Press + 6x Front Rack Lunge/leg + 6x Alternating Jerk
Strength: 20 mins to work to heavy: a) Hang Power Clean + Power Clean & Jerk  TNG b) Must accumulate 60 situps during breaks. Any combo of sets as long as you complete the reps.
WOD: Rowing "Grace" Row x 800m C&J x 10 (135/95) Row x 600m C&J x 10 Row x 400m C&J x 10
Cash Out: Elevated PushUps x 100 (Strict, no worming)
Thursday, July 31st
WU: Wall Squat x 10 Jumping Air squat x 20 Lunge x 30 Squat Hold x 1 min
Strength: a) HBBS 6 x 5 @ 75% 1RM b) Weighted Lunge 6 x 6 (3r/3l) Heavy c) Rope Climb 6 x 2 (Bring Tall Socks)
WOD: For time! Wall Balls x 100 *Each broken set, you must Run x 150m & add an additional 5 wall balls to your count!
Cash Out: Sprint/Jog 1500m. Alternate sides of the block with 90% sprint, and 50% effort jog. Goal is to keep moving!
Wednesday, July 30th
WU: 2 Rounds High Knees x 30 Jumping Jacks x 30 Bear Crawl x gym
Midline: TGU 4 x 6 (3r/3l) Atomic Situps 4 x 8 (25/15) LSit 4 x :20 sec
WOD:
1) EMOM  6 mins SDHP x 10 (95/65), then ME Dubs with balance of each minute
rest x 1 min
2) EMOM  6 mins Hang Power Snatch x 10 (95/65), then ME dubs with Balance of each minute
Cash Out: HS Walk x 100'  each time you fall, reset 5' behind last walk.
Tuesday, July 29th
*Happy Bday Levi!!!!
** Best of Luck to Andrew N. as he moves on to bigger and better things in Dallas. You have been a loyal member for many years, and we will certainly miss you!
WU: Row x 1000m
Strength/Skill: a) 5 x 5 Strict Press + 3 Push Press + 1 Jerk @ 60% 1RM b) 5 x 4 Ring Muscle Up + 1 additional Ring Dip after each M.U.
WOD: Row x 60 calories Burpees x 50 OH Walking Lunges x 40 (35/15) PullUps x 30 Deadlifts x 20 (255/165) T2B x 10
Cash Out: Mobility 300 FLR
Monday, July28th
* Don't forget about the 6pm class on Mondays!
WU: Wall Squat x 5 Air Squat x 10 Goblet Squat x 15 Goblet Squat Hold x 1 min Spider man pushup x 10
Strength *Today we begin our next squat cycle. There will be some new movements as we will be focused on creating power and an explosive squat. There will be modifications for all exercises, so please listen to your coaches so we can minimize any flaws in technique.
Low Bar BS 4 x 5 @ 50%1RM with 5 sec hold at the bottom of each squat. *Emphasis is on driving out of the hole with maximum effort on each lift. Weighted Box Jumps (Do not Rebound! Jump up, step down) 4 x 5 (20" box) with 2DB's/KB's. *If you are not comfortable with box jumps or consistent with them, then you will perform weighted jumps
WOD:
12 min AMRAP Run x 100m Bear Crawl x gym T2B x 8 Deficit HSPU x 4 (45# plates)
Friday, July 25th
OPEN GYM
or
My Bday Wod
Run x 300m then 3 rounds of Pushups x 33 Squats x 33 KB Swings x 33 (55/35) Run x 300m
Thursday, July 24th
*Tomorrow will be an Open Gym format!
WU: Row x 750m Push ups x 25 Lunge/Pistol/SLDL x 20m
Strength: Tempo Deadlifts 5 x 3 (225/135) 30X2 Muscle Ups 5 x 3 + 1 additional dip
WOD: Tabata DB Push Press  rest in OH position (35/20) Russian KB Swings  rest in bottom of Squat w/ KB (55/35) Vups  rest in seated pike postion
Cash out: 300 FLR
Wednesday, July 23rd
WU: Burpee x 20 PVC Pass Through x 10 PVC OHS x 20 PVC Good Morning x 10
D.O.W.
a) 3 x Complex (45/35) SG DL x 5 + Hang High Pull x 5 + Hang Muscle Snatch x 5 + OHS x 5 with 3 sec pause at bottom of squat.
b)Complex + OHS  use OHS 1RM %. Perform both snatches prior to doing your set of OHS. Power Snatch + Hang Power Snatch + OHS @ 1 x 5 @ 50% 1RM Power Snatch + Hang Power Snatch + OHS @ 1 x 5 @ 60% Power Snatch + Hang Power Snatch + OHS @ 1 x 3 @ 70% Power Snatch + Hang Power Snatch + OHS @ 1 x 3 @ 75%
WOD  will begin 15 mins before end of class! Row x 1000m Hang Power Snatch x 50 (75/45) Burpees x 25 *Every time you put the bar down during the Snatch, you must perform 5 x OHS before beginning rep count of HPS!
Tuesday, July 22nd
WU: Run x 300m Bear crawl x gym Spiderman Push Up x gym
Strength: a) Pendlay Row 5 x 8 (Heavy as possible) b) T2B 5 x 6 (strict, no kipping)
WOD: Run x 800m then: 10,9,8…1 OH Box Step Ups 20" (35/15) PullUps (Strict, no kipping) then: Run x 800m
Cash Out: Plank Hold x 2 min L & R Side Plank x 2 min/ea Wall Sit x 2 min
Monday, July 21st
WU: Wall squat x 5 Air Squat x 10 Jumping Squat x 10 Lunge x 10 Jump Lunge x 10
Strength: a) EMOM  5 mins Burpees x 5 Hang Squat clean x 5 (135/95) Rest 2 mins b) EMOM  5 Mins Push Press x 5 (135/95) Front Rack Lunge x 6 (3r/3l)
WOD: 10 min running clock Dubs x 100 (Scaled/working x 50) Then: AMRAP with remaining time Thruster x 10 (95/65) BB Burpee x 10
Cash Out: Situps x 100 Pushups x 100
Friday, July 18th
*9am Saturday Class Only this weekend. No OnRamp! Come out to CF North Houston to show your support for your coaches and fellow Roughnecks, as they compete in the Downtown Throwdown!
OPEN GYM
or
F.Y.F.
Wall Balls x 150 EMOM Clean (Full) & Jerk x 1 (185/115)
rest x 5mins
Muscle Ups x 20 (C2B Pullups x 40) EMOM Snatch (Full) x 1 (155/95)
rest x 5mins
Row x 2000m (Pace: 7:10/8:20) Every second over above pace must be completed as burpee pullups
or
Work on any movement, strength, skill, wod of your choice!!!
Thursday, July 17th
*9am Saturday Class Only this weekend. No OnRamp! Come out to CF North Houston to show your support for your coaches and fellow Roughnecks, as they compete in the Downtown Throwdown!
WU:
High Knees x 15 Jumping Jacks x 15 Lunge x 10 Squat Hold x 1 min
PW: EMOM  10 mins Pistols x 4 + Burpees x 8
WOD: 3 Rounds PullUps x 15 DB Push Press x 20 (35/20) Situps x 25 Walking Lunge x 60m
Cash Out: HS Walk x 100'
Wednesday, July 16th
**This Saturday, we will only be open for the 9am class. Your coaches, and fellow athletes are competing in the Downtown Throwdown. It will be at CF North Houston starting at 8am. Come out and support your club as Coach Clay, Coach Alex, Coach Erin, Sally, and Levi compete.
WU: PVC Pass Through x 20 PVC OHS x 20 PVC Lunge & Twist x 20 PVC Good Morning x 10 Inch Worm x 10
Strength: Deadlifts 5 x 58 Unbroken Sets ONLY @ 225/165 Box Jumps 5 x 5 (24/20)
Wod: Partner AMRAP  12 mins P1: (Pace) Row x 20 calories P2: AMRAP Power Snatch x 10 (95/65) OHS x 8 T2B x 6
Cash Out: 300 FLR Wall Sit till failure, every two sets broken on FLR
Tuesday, July 15th
**This Saturday, we will only be open for the 9am class. Your coaches, and fellow athletes are competing in the Downtown Throwdown. It will be at CF North Houston starting at 8am. Come out and support your club as Coach Clay, Coach Alex, Coach Erin, Sally, and Levi compete.
WU: 2 Rounds Jumping jacks x 20 Straight leg Situps x 15 Push Up Through x 10
Strength: 4 Rounds of :30w/:30r Z Press @ 65/45 45 degree Flutter Kick w/ Bar Support *Alternate each movement
WOD: 15 min Cap! Dubs x 25 KB Swing x 40 (55/35) Dubs x 25 KB Snatch x 30 Dubs x 25 KB C&J x 20 (10r/10l) Dubs x 25 KB Snatch x 30 Dubs x 25 KB Swing x 40 Dubs x 25
Cool Down/Cash Out: Man Makers x 30 (35/25) T2B x 5 every set of 6 reps
Monday, July 14th
**This Saturday, we will only be open for the 9am class. Your coaches, and fellow athletes are competing in the Downtown Throwdown. It will be at CF North Houston starting at 8am. Come out and support your club as Coach Clay, Coach Alex, Coach Erin, Sally, and Levi compete.
WU: Wall Squat x 5 Air squat x 10 Jumping Air Squat x 15 Lunge & Twist x 10
Strength: a) Back Squats  Work up to a heavy set of 5
b) Weighted Pullups x 3 between sets of Back Squats
WOD: "Nasty Girls" 3 Rounds for time! Squats x 50 Muscle Ups x 7 Hang Power Clean x 10 (135/95)
Cool Down/Cash Out: 100 Hollow Rocks
Friday, July 11th
WU: Squat/Lunge x 30 Situps x 20 Body Row x 15
WOD: 30 min EMOM 1) Row x 200m/170m 2) Front Squat x 6 (155/105) 3) Box Jumps x 10 (24/20) 4) Dubs x 30 (s/w x 15) 5) Slam Balls x 10 (50/20)
Cash Out: Single Set of each to failure: Wall Sit Center Plank Side Plank (L&R) 6" Hold
Thursday, July 10th
*Final reminder: There is no 7:30pm class this evening!!!
WU: Run x 300m Broad Jump x gym Bear Crawl x gym
PW: EMOM  10 mins Alternate Hands each minute KB Snatch x 6 KB Waiters Carry x gym
WOD: Run x 400m Pushups x 40 Run x 300m Knuckle Pushups x 30 Run x 200m Diamond Pushups x 20 Run x 100m Clapping Pushups x 10 *Must lunge the last segment into the gym of each run!
Cash Out: Atomic Situps x 30 (25/15) Mobility: Banded Hamstring Stretch
Wednesday, July 9th
*Reminder: There will be no 7:30pm class tomorrow (Thursday) evening at the gym.
WU: Run x 200m Wall Squat x 5 Air Squat x 10 Jumping Air Squat x 10 Lunge x 10 Jump Lunge x 10
Strength: a) Pause Squats (Back squat) 5 x 3 @ 135/95 Pause below parallel and hold for a full 3 count. Then explode back to top of movement.
b) Box Jumps 5 x 5 (30/24)
WOD: 3 Rounds for total working time Deadlift x 5 @ 50% 1RM C2B Pullups x 10 Sprint x 200m C2B Pullups x 10 Deadlift x 5 @ 50% 1RM *Rest x 1:30 before beginning each additional round. Do not begin round before you have reached 1:30 rest!!!! When you have finished 3 rounds, deduct 3 mins from the clock to get your total working time.
Cash Out: Sprint 5 x 200m @ 90% ME Full recovery between sets.
Tuesday, July 8th
WU: Jumping Jacks x 30 Pushup through x 20 Pullups x 10
Strength: Muscle Ups 5 x 5 HS Walk 5 x 5 mats LHang 5 x :20 sec
WOD: AMRAP  12 mins KB Swing x 12 (55/35) Situps x 8 TGU x 4
Cash Out: 300 FLR every time you break, add an additional :05 to your time until you complete.
Monday, July 7th
*We will not be holding the 7:30pm class this Thursday evening.
WU: Burpee x 20 Squat/lunge x 20 HR Push Up x 20
Strength: Every :30 for 12 mins  alternate between sequence 1 & 2 every :30 seconds 1) Power Clean + Front Squat + Full Clean (135/95) 2) Power Clean + Front Squat + Full Snatch (135/95)
WOD:15 min Cap EMOM stop and perform 3 x burpees beginning at 0:00 Power Clean & Jerk x 21 (95/65) Pistols x 18 PC & Jerk x 15 Pistols x 12 PC & Jerk x 9 Pistols x 6 (Scaled Pistols: Jump Lunges, same count)
Cash Out: 50 x Strict Pullups 25 x T2B 50 x Strict Pushups
Friday, July 4th
*We will be open from 930a1130a. No class or OnRamp on Saturday.
OPEN GYM
or
"Brenton" 5 Rounds Bear Crawl x 100ft Standing Broad Jump x 100ft *Do 3 x burpees every 5 broad jumps
or
7 Rounds for time Hang Snatch x 14 (65/35) Box Jumps x 14 (20") HR pushups x 14 MB Situps x 14 (20/14)
Thursday, July 3rd
**Regular class schedule this evening. Friday we will only be open from 930a1130a. No class or On Ramp this weekend for the holiday.
WU: Jumping Jacks x 30 Pushup Through x 20 Body Row or Pull Up x 10
Strength: 20 mins to work up to a heavy set of 3 Bench Press or Floor Press Between sets, perform :20 LHang
WOD: 15 min Cap! Row x 750m then: 5 Rounds: Power clean x 5 (165/115) Box Jump x 7 (24/20) T2B x 9
Cash Out: Deadlift 5 x 5 @ 75% 1RM
Wednesday, July 2nd
WU: Row x 1000m @ 18 s/m
PW: DB Lunge & PP x 5 gym lengths (35/20) With 2 DB's, Lunge the entire length of the gym 5 times. Every 5 lunges, stop and do 5 push press, and continue until your distance has been covered.
WOD: AMRAP  12 mins Dubs x 20 Burpees x 5
Cash Out:
Ring Support x 300 sec (Hold yourself on rings, arms locked, and hands turned out) Ring Dips x 5 each time you break a set!
Tuesday, July 1st
WU: Jumping Jacks x 50 Spider Man Pushup x gym Body Row x 25
PW: 15 mins to work on HSPU/HS Walk or 10,9,8,…1 HSPU HS Walk x # of mats
WOD: "Helen" 3 Rounds Run x 400m KB Swing x 21 (55/35) Pullup x 12
Cash Out: T2B x 50 Sets of 10…If you fall short, you must do Burpee  T2B for remaining number of reps in that set
