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)
V-ups - 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)
Pull-Ups (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 Pull-ups 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 pull-ups

-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
Pull-Ups 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 5-8 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 Pull-ups 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 Pull-ups x 10
Sprint x 200m
C2B Pull-ups 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
Pull-ups x 10

Strength:
Muscle Ups 5 x 5
HS Walk 5 x 5 mats
L-Hang 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 Pull-ups
25 x T2B
50 x Strict Push-ups

 


Friday, July 4th

 

*We will be open from 930a-1130a.  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 930a-1130a.  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 L-Hang

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)
Pull-up 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

 


Monday, June 30th

 

*This weeks Schedule
- Thrusday: NO 7:30pm class. We are hosting a friendly competition in the gym with another box.  You are welcome to come and cheer us on, but there will be no class
- Friday: Open Gym from 930-1130am
- Saturday & Sunday: Closed.  No Classes over the weekend!

WU:
Run x 300m
Squat/Lunge x gym
Bear Crawl x gym

EMOM - 10 min
Even Min: Thrusters x 5 (135/95)
Odd Min: Strict Pull up x 3 + Kipping Pullup x 3 + T2B x 3 (6 total)

WOD:
Back Squat x 20 (215/165)
Run x 300m
Front Squat x 15 (165/115)
Run x 300m
OH Squat x 10 (115/85)
Run x 300m
*Must change your weights during wod. 15 min cap!

Cash Out:
Mobility - Legs/hips/Low Back

 


Friday, June 27th

 

WU:
Wall Squat 2 x 5
OH Plate Squat 2 x 10
OH Plate Lunge 2 x 20m
Lunge/Pistol/SLDL 2 x 20m

D.O.W.

a) OHS/Pushup Through
4 x 5/5
Start light and work up each set

b) 20 mins to work to heavy hang snatch (full)

c)  30-20-10
OHS @ 35% BW
Floor Wipers (total count)

d) Mobility - Shoulders, hips, low back

 


Thursday, June 26th

 

WU:
Row x 750m
Bear Crawl x gym

Strength/skill:
5 Rounds
Deadlift x 3 @ 75%
Row x :30 @ 155m/105m Pace
Rest x 1 min between rounds.
*For each meter short of goal, you must perform the difference in deficit pushup reps during your 1 min rest. Ex: row is 143m in :30, you would then have to do 12 x  deficit pushups during your rest minute.

WOD:
15 min EMOM
1st min : Jingle Jangles x 8
2nd min: Burpee Pull-up x 8
3rd min: KB Swings x 16
*Score = 1point for each completed round within the minute. Continue rotating through for 5 rounds of each movement.

Cash Out:
Heavy DB/KB Farmers Carry x 300m @ 70-75% BW (~10 lengths of the gym) 

 


Wednesday, June 25th

 

WU:
Burpees x 60

 

D.O.W.

a) Bear Complex 5 x 3 reps (65/45, 75/55, 95/65)

 

b) Front Squats/Heavy Weighted Lunges
1 x 5/10 @ 80%
1 x 3/8 @ 85%
1 x 2/8 @ 90%
1 x 1/6 @ 95%

c) Complex: 1 x pause clean (Full) + 1 x Full Clean
*Pause Clean - From ground, pause 2" above knee for 3 count, then full clean.
1 x 2 @ 50%, 60%, 70%

 

d) Cash Out:
4 Rounds
Full Clean x 6 @ 50% 1RM Clean
Box Jump x 8 (24/20)
Dubs x 24

 


Tuesday, June 24th

 

WU:
Work on double unders
-or-
Dubs x 150

Strength/Skill
Muscle Ups 5 x 5
TGU 4 x 4 (55/35)

WOD:
With a 15 min clock
buy in: Dubs x 150
then, AMRAP:
Power Clean x 5 (165/105)
Ring Dip x 10
MB Situp x 15 (20/14)

Cash out:
Side Plank x 3 mins/side

 


Monday, June 23rd

 

WU:

Wall Squat x 5
Air Squat x 10
goblet Squat x 20
KB Swing x 30

Strength:
Back Squat/Weighted or Pull-up
1 x 5/5 @ 80%
1 x 4/4 @ 85%
1 x 3/3 @ 90%
2 x 2/2 @ 95%

WOD:
4 Rounds - :40 work/ :20 rest
Wall Ball (20/14)
Box Jump (24/20)
Burpee 
*Lowest total round is score. Total round is max number of wall balls, box jumps, and burprees added together.

Cash Out:
Man Makers x 30 (35/20)
HSPU x 5, Every set of 10 man makers

 


Friday, June 20th

 

**Saturday will only be the 9am class.  We will be having our Row-a-thon fundraiser for Jackson Intermediate School at the gym from 10-2pm.  Come out and show your support for those participating in the row, and donate what you can to the cause.  There will be food and beer onsite, so bring something (cash/check) in exchange for good times.

OPEN GYM

-or-

D.O.W.

a) 12-9-6
Hang Clean Thruster (65/45)
Slam Ball (50/30)

b) Front Squat/Box Jump (30/24)
1 x 3/10 @ 85%
1 x 2/8 @ 90%
1 x 2/8 @ 95%
1 x 1/6 @ 100%

c)Death By
2 x Clean (Full) & Jerks - begin at 60% of your 1RM and increase a minimum of 10# total each set
*Instead of increasing reps each round, you must increase weight each minute until you are no longer able to perform 2 x Clean & Jerks w/in the minute.

-or-

Do any wod or strength of your choice.  The gym is open, and the coaches available to help you with anything that needs work.

 


Thursday, June 19th

 

WU:
Run x 600m
KB Swing x 30
Inch Worm x 15

Strength:
Deadlift/T2B
1 X 5/10 @ 70% of 95%
1 x 4/10 @ 80%
1 x 3/10 @ 90%
1 x 2/10 @ 100%

WOD:
20 min Cap
5 Rounds for time!
Run x 200m
Bar Muscle Ups x 4 (C2B Pullups x 8)
HSPU x 6 (Use 25# plates)
Pistols x 8
Med Ball Situps x 10 (20/14)

Cash Out:
300 FLR
Handstand walk x 5m each time you break a set



Wednesday, June 18th

 

WU:
2 Rounds
PVC Pass through x 10
PVC OHS x 10
PVC Twist x 10
Handstand Hold x :10

D.O.W.

a) 5 x Complex (45+/35+) Increase wt as needed
Snatch High Pull (From ground) x 2 + Hang Muscle Snatch x 2 + OHS x 2 + Pressing Snatch Balance x 1

b) HBBS / DB Overhead Squat (35/20)
1 x 6/10 @ 80%
1 x 4/8 @ 85%
2 x 2/6 @ 90%

c) Segment Snatch (full)
*From ground, move through range of Snatch with programmed stops (1-2 sec) at 1" off floor, Below Knees, Mid Thigh, then from High Hang perform one full Snatch.  4 Full stops, with a full snatch at the high hang.
1 x 2 (no rest between reps) @ 55%, 60%, 65%, 70%

d) Cash Out/Wod:
AMRAP - 10 mins
OHS x 5, 10, 15…(95/65)
Barbell Burpee x 5, 10, 15...

 

 


Tuesday, June 17th

 

WU:
2 Rounds
Jumping Jacks x 20
Body Row x 15
Push Up Through x 10

Strength:
Strict Press/Strict Pull-Up
1 x 4/8 @ 80%
1 x 3/6 @ 85%
1 x 2/4 @ 90%
2 x 1/4 @ 95%

WOD:
Using 90% of Strict Press Max
Dubs x 60
Deadlift x 30
Dubs x 40
Power Clean x 20
Dubs x 20
Push/Split Jerk x 10

Cash Out:
Pull-ups x 60
*Goal is the fewest number of sets. 1 min max rest b/w sets

 


Monday, June 16th

 

WU:
Run x 300
Wall Squat x 5
Squat Jump x 10
Lunge x 20

Strength:
Front Squat / Deficit or Plate Pushups
1 x 3/15 @ 85%
2 x 3/15 @ 90%
2 x 1/15 @ 95%

WOD:
Run x 300m with KB (55/35)
KB Swing x 40
Goblet Squat x 30
Burpee x 20
Goblet Squat x 30
KB Swing x 40
Run x 300m with KB

Cash Out:
Block Sprints x 4
Run one length of the block, then sprint the next side.  Continue without stopping until you have completed 4 laps.

 


 

 

Friday, June 13th

WU:
KB Swings x 30
Goblet Squat Jumps x 20
Clean & Jerk x 10/arm

D.O.W.

a) Curtis P's x 20 (75/55)
Hang Squat Clean + R Lunge + L Lunge + Push Press

b) Back Squat/Deficit HSPU
1 x 4/5 @ 75%
1 x 3/4 @ 80%
2 x 2/3 @ 85%
1 x ME Squat @ 75%

c) Full Clean & Jerks - use Jerk %
1 x 3 @ 80%
1 x 2 @ 85%
1 x 2 @ 90%
1 x 1 @ 95%

d) AMRAP - 5 mins
Dubs x 25
Clean & Jerk x 1,2,3,4… @70% Jerk Max

 


Thursday, June 12th

 

WU:
Run x 300m
Bear Crawl x gym
Spiderman pushup/Inchworm x 1/2 gym
lunge/Leg Swing x gym

WOD:
25 min AMRAP
Run x 300
Burpees x 20
T2B x 10
Deadlift x 5 @ 65%1RM (Round up to nearest 5#)

Cash Out:
4 Rounds
Dubs x 50
Situps x 25

 


Wednesday, June 11th

 

WU:
3 Rounds
Jumping Jacks x 20
Squat Lunge x 10
Push-up Through x 5

D.O.W.

a) 4 x Complex (Start light, increase as needed. This is warm-up)
Snatch Grip Deadlift x 5 + Hang High Pulls x 4 + OHS x 3 + Hang Snatch (Full) x 2 + Full Snatch x 1

b) Front Squat/Hand Stand Hold
1 x 5/:20 @ 80%
2 x 3/:20 @ 85%
2 x 2/:20 @ 90%

c)EMOM - 12 mins (6a/6b) - Alternate exercise for each minute.
Mins: 1,3,5...perform 3 position (Full) Snatch @ 50-60% Max - Move bar from low to high. (Floor, 1" below the knee, Mid or High hang)
Mins: 0,2,4…perform a single set of max effort Pull-ups in the minute.

d) Cash Out:
Pistols x 50 (alternate legs) or work on pistol progressions.

 


 

 

Tuesday, June 10th

WU:
Row x 1000m @ 20 s/m
Cocky Walk x 30m

Strength/Skill:
Heavy BB Rows 5 x 5
Muscle Ups 5 x 5

WOD: *15 min Cap!
Row x 750m
then:
3 Rounds:
KB Snatch x 12 (5R/5L) (55/35)
Box Jump x 12
T2B x 12

Cash Out:
Mobility - Shoulders, Back, Legs

 


Monday, June 9th

 

*Huge congratulations go out to Andrew, Michel, and Sadie for completing their first CrossFit Competition this past weekend.  They all did an amazing job, represented the gym well, and even had some new PR's.  Very proud to be your coach, and I look forward to watching you all continue to excel.

WU:
Run x 300m
Squat Lunge with KB x 20
Pull-Up x 10 (Strict)

Strength:
Back Squat/Weighted Strict Pull-Up
1x5/8 @ 80%
2x3/6 @ 85%
2x2/4 @ 90%

WOD:
6 min AMRAP
Power Clean + Push Press + Thruster x 1,2,3,4… (115/75)
Rd 1 - perform 1 x PC, 1xPP, 1xThruster. Rd 2 - perform 2 x PC, 2 x PP, then 2 x Thrusters. Continue climbing until time expires.  Your score is the number of completed reps combined

Cash Out:
300 FLR

 


Friday, June 6th

 

OPEN GYM

-or-

D.O.W

a) Work to Heavy OHS

b)
5 Rounds
OHS @ 55% x 6
C2B Pull-up x 6

c) Full Snatch - Using heavy OHS weight from part (a)
1 x 3 @ 55%
1 x 2 @ 65%
1 x 1 @ 75%, 80%, 85%, 90%

-or-

Work on a strength, wod, lift, or technique of your choosing.  Make up a workout that you may have missed or a lift that you need to catch up on.  Feel free to ask the coaches for help on specific movements so they can help you progress in technical exercises.

 


Thursday, June 5th

 

WU:
Run x 600m
PVC Pass Through x 15
PVC Good Morning x 15
Push Up x 15

Strength:
Deadlift / L-Sit Hold
1 x 6/:20 @ 60%
1 x 4/:20 @ 70%
1 x 2/:20 @ 80%
2 x 2/:20 @ 90%

WOD:
3 Rounds - :45 work/:15 rest
1) Row x 165m/125m
2) Burpees x 12
3) Box Jumps x 12 (24/20)
4) Run x 200m
5) T2B x 15

*For each :45 sec segment of work that you complete in the time frame, you earn a single point.  If you do not complete it, then you get a zero score for that movement.  Max number of points allowed if you complete every movement for 3 rounds is 15 total points.  For part 1, you must complete a 165m/125m row within :45 or you get a zero for that effort.  Part 2, you have :45 seconds to complete 12 burpees, and so on through all the movements.  You may start outside at the stairs for the run.

Cash Out:
300 FLR

 


 

 

Wednesday, June 4th

WU:
2 Rounds
Pull-up x 5
Spiderman pushup x 10
Squat x 20
Duck Walk x 30 steps

D.O.W.

a) BB Complex x 5 (65/45)
Deadlift x 6 + Bent Over BB Row x 6 + Hang Power Clean x 6 + Front Squat x 6 + Alternating Split Jerk x 6 + Back Squat x 6

b) Back Squat/Muscle Up (Bar or Ring)
1 x 4/5 @ 85%
2 x 2/5 @ 90%
2 x 1/5 @ 95%
*Scaled: MU Rows + Ring dips

c) EMOM - 10 mins
Power Clean x 1 + Hang Full Clean x 1 + Full Clean (From floor) x 1
Start at 60% of 1RM and add weight as needed, but weight changes must happen during the minute.  No skips!

d) Cash Out:
Strict Pull ups x 60
T2B x 5, at every 10 reps

 


Tuesday, June 3rd

 

WU:
3 Rounds
Jumping Jacks x 20
Situp x 15
Push-up Through x 10

Strength:
Strict Press/Pendlay Row 
1 x 6/8 @ 75%
1 x 5/8 @ 80%
1 x 4/6 @ 85%
2 x 2/6 @ 90%

WOD:
3 x 3 minute Rounds. Rest 1 min between
Dubs x 50
KB Swings x 25
Max Distance Handstand Walk with balance of time.  
Score - is number of mats walked in three rounds.

Cash Out:
Floor Press 5 x 5-8 reps increasing weight each set
Floor Wipers 5 x 10 (5r/5l)

 


Monday June 2nd

 

WU: 
Air Squat x 30
Wall Ball x 20
Lunge x 10/side

Strength:
Front Squat/Box Jump 
1 x 5/10 @ 80%
2 x 3/6 @ 85%
2 x 1/4@90%

WOD:
"Fran"
21-15-9
Thrusters (95/65)
Pull-ups

Cash Out:
Run 4 x 300m
Rest 1 min b/w runs

 


Friday, May 30th

 

WU:
KB Swings x 30
KB Lunge x 20
KB 1-Arm Row x 10/side

Strength:
Strict Press + Split Jerk - Alternating Legs
1 x 6/4 @ 75%
1 x 4/4 @ 80%
1 x 3/2 @ 85%
2 x 1/2 @ 90% 

WOD:
Deadlifts x 15 (225/155)
Pull-ups x 20 (Adv: Muscle Ups x 10)
Pistols x 30 (total) - Scaled: OH Lunges (35/15)
Pull-ups x 20
Deadlifts x 15

Cash Out:
Flutter Kicks x 150 (2 ct)
Situps x 75
Body Rows x 50

 


Thursday, May 29th

 

WU:
Row x 750m
Squat/Lunge x 20
Pull-up x 10

Strength:
20 mins to work up to a Heavy Clean (~80-90%), Not a Max!!!

WOD:
Using 65% of your heavy clean weight above:
Row x 600m
(Full) Clean x 30
Row x 600m

Cash Out:
Man Makers x 20 (35/20)
*Perform as power clean

 


 

Wednesday, May 28th

WU:
Work on Double unders or Jump Rope Basics

PW:
EMOM - 10 mins
Power Snatch x 3 (95/65)
BB Burpees x 3

WOD:
10,9,8…1
KB Swings (55/35)
Ring Dips
T2B

Cash Out:
DB TGU x 30 (35/20)

 


Tuesday, May 27th

 

WU:
Wall Squats x 10
Air Squats x 10
KB Swing x 20
Goblet Squat x 10

Strength:
Back Squat/ Strict HSPU
1x6/8 @80% 
1x4/6 @ 85%
2 x 2/4 @ 90%
1x1/2 @ 95%

WOD:
Tabata
Wall Ball
Situps
Mountain Climbers (2 ct)

Cash Out:
Side Plank x 2 min/Side
Center Plank x 2 mins

 

 


Friday, May 23rd

 

**Saturday we will only have a 9am "Murph" class.  There will be NO 10am WOD, Open Gym, or On Ramp this Saturday!  We will also be Closed on Monday for the holiday.  Have a great weekend and let your bodies recover.

OPEN GYM

-or-

Strength:

Front Squats/Box Jumps
1 x 5/10 @ 70%, 75%, 80%
2 x 3/6 @ 85%

WOD:
10,9,8,7…1
Full Snatch (95/65)
Burpee - C2B Pull-up

-or-

WOD2:
"Murph" in case you won't make it Saturday
Run x 1 mile
Pull-ups x 100
PushUps x 200
Squats x 300
Run x 1 mile

-or-

Work on anything of your choosing.  Use the coaches on site to fine tune any movements, techniques, or lifts that may be difficult for you.  You can also do a wod that you may have missed, or have the coach make one up for you.  Come prepared to work!!!

 


Thursday, May 22nd

 

WU:
2 Rounds
Jumping Jacks x 20
KB Swings x 15
KB 2-hand Strict Press x 10

Strength:
Deadlift
1 x 8 @ 55%
1 x 8 @ 65%
1 x 6 @ 75%
1 x 4 @ 85%

Split Jerk
1 x 4 @ 70%
1 x 3 @ 75%, 80%, 85%

WOD:
6 Rounds for Max Reps, no rest b/w rounds!
Each Round is 2 mins 
Row x  300m/250m
HSPU x ME 
Scaled: Strict Press (35/20)

Cash Out:
Mobility - shoulders/IT Band/Stretch

 


Wednesday, May 21st

 

WU:
Row x 1000m

D.O.W.

a) 3 x Bear Complex (45/35, 65/45, 95/65)
Power Clean + Front Squat + Push Press + Back Squat + Push Press

b) HBBS/Muscle Ups
1 x 6/4 @ 80%
1 x 4/4 @ 85%
2 x 2/4 @ 90%
2 x 1/4 @ 95%

c) 3 Position Cleans @ 60%, 65%, 70%, 75%, 80%
Perform Cleans in order, starting with High Hang, Above Knees, then from floor.  All cleans are full cleans (Squat)

d) 8 min AMRAP
Dubs x 30
OH Plate Lunges x 20 (total) 35/25

 


Tuesday, May 20th

 

*This weekend we will be open on Saturday for Murph at 9am.  No 10am class or OnRamp.  We will also be closed on the following Monday.

WU:
Run x 300m
Bear Crawl x gym
Inch Worm x 15

Strength:
Strict Press/Push Press
1 x 8/5 @ 70%
1 x 6/4 @ 75%
1 x 6/3 @ 80%
1 x 3/3 @ 85%
1 x 3/3 @ 90%
Strict Pull-Ups/Kipping Pullups
5 x 3-5 strict + 5 Kipping w/o dropping off bar

WOD:
3 Rounds
Run x 600m
KB Swings x 30
Situps x 20

Cash Out:
Push Ups x 100
Flutter Kicks x 200 (2 ct)

 


Monday, May 19th

 

WU:
Jumping Jacks x 25
Wall Squat x 5
Air Squat x 10
Lunge x 20

Strength:
Front Squats/Box Jumps (30/24)
1 x 5/10 @ 75%
2 x 5/8 @ 80%
2 x 3/6 @ 85%

WOD:
Tabata Style - Complete the chipper!
Hang Power Snatch x 50 (75/45)
OHS x 40 (75/45)
Burpees x 30
T2B x 20
You must start with HPS and work your way through the chipper, completing all reps before moving to the next exercise.  You may only work in :20 segments with a :10 rest period.  There is a max of 30 rounds (:20/:10) or 15 mins to complete the chipper.  Work as hard and as fast as you can during your :20 work periods.  Your score is the number of rounds it takes to complete the wod!

Cash Out:
Plank x 2 mins each side, and 3 mins center plank hold. 7 min total plank time!

 


Friday, May 16th

 

OPEN GYM

-or-

Paleo Challenge - Please complete your final "Cindy" for your team

D.O.W.

a) Complex x 10 (45+/35+)
Power Clean + Split Jerk + Hang Squat Clean Thruster

b) Back Squat/Bar Muscle Up
1 x 8/3 @ 70%
1 x 6/3 @ 75%
1 x 6/3 @ 80%
1 x 4/3 @ 85%
1 x ME @ 70%

c) 2 Position Clean + 1 Split Jerk - Use Jerk % Weights
3 x 1 @ 80%
2 x 2 @ 85%
2 x 1 @ 90%

d) "Cindy" - AMRAP - 20mins
Pullups x 5
Pushups x 10
Squats x 15


Thursday, May 15th

 

WU:
Row x 1000m @ 18 s/m <1:55/2:15 pace

Strength:
Deadlift/Ring Dips 
1 x 10/10 @ 50%
1 x 8/10 @ 60%
1 x 6/10 @ 70%
1 x 4/10 @ 80%

WOD: - 15 min Cap!
Row x 60 calories
KB Swings x 50
Situps x 40
Box Jumps x 30 (24/20)
C2B Pull-Ups x 20
Deadlift x 10 (225/185)

Cash Out:
Muscle Ups x 15
Scaled: MU Rows x 30

 


Wednesday, May 14th

 

WU:
2 Rounds
PVC Pass Through x 20
KB Swings x 15
Goblet Squat x 10
Pull-Up x 5

D.O.W.

a) Snatch Complex x 10 (65/45) - watch video here of Klokov performing
Hip Bang Snatch High Pull + Hang Muscle Snatch + Klokov Press (Behind the neck SG Push Press) + Overhead Squat Down + Sotts Press + Overhead Squat Up.
*Increase weight only if you are able to perform the movements with proper technique.

b) Front Squats/Handstand Hold
1 x 5/:20 HS hold @ 70%
2 x 5/:20 @ 75%
2 x 5/:20 @ 80%

c) EMOM - 10 mins
Full Snatch x 2 
Every Other Minute, increase weight by 10% of Max.  Begin at 40% x 2, then 50% x 2, 60% x 2, 70% x 2, 80% x 2.  Must add weight during minute.

d) Cash Out:
4 x 400m Sprint
Rest 1 min b/w sprints

 


Tuesday, May 13th

 

WU:
2 Rounds
Jumping Jacks x 25
Mountain Climber x 20
Push Up Through x 10

Strength:
Strict Press/Push Press - No Racks, must be cleaned from floor
1 x 6/3 @ 75%
1 x 6/3 @ 80%
1 x 3/3 @ 85%
1 x 2/2 @ 90%
2 x 1/2 @ 95%
Pendlay Row
6 x 5 @ same press weights above.

WOD:
3 Rounds for time!
Hang Clean x 15 (115/75)
Front Rack Lunge x 12 (6R/6L)
T2B x 9
*EMOM, if at the Barbell, you must perform 3 x Push Press then continue your reps!

Cash Out:
300 FLR
5 x Ring Push ups every time you break a set!

 


Monday, May 12th

 

**Body Analytics will be here today and tomorrow evening to do final body fat analysis for the Paleo Challenge.  He will be here Monday ~4-7pm, and Tuesday ~ 5-8pm.  First come, first served.  Please arrive at the gym and sign up on the sheet on the lockers.  Please be changed and ready to go so that we move through it quickly.

WU:
Wall Sit x 10
Air Squat x 20
Lunge x 30
Pushups x 20

Strength:
Back Squat
1 x 8 @ 75%
1 x 6 @ 80%
1 x 4 @ 85%
2 x 2 @ 90%
Weighted Pull-Ups 5 x 3 + 3 Kipping w/o coming off bar
Scaled - 5 x 3 negative + 5 Jumping Pullups

WOD:
4 Rounds of :30 work/:30 rest - rotate exercises each session for max reps
Thrusters (95/65)
Dubs
Burpees

Cash Out:
Mobility - foam roll legs/low back and learn a new mobility tool.

 


Friday, May 9th

 

Happy Bday Coach Erin

WU:
Burpees x 30

D.O.W.

a) Curtis P x 15 (75/45)
Hang Squat Clean + R. Lunge + L. Lunge + Push Press

b) Front Squat/DB Push Press (35/20)
1 x 5/8 @ 65%, 70%, 75%,
2 x 3/8 @ 80%

c) Using Jerk %
Hang Clean & Jerk
1 x 3 @ 80%
2 x 2 @ 85%
1 x 1 @ 90%

d) Cash Out - Buck's Bday Wod
AMRAP - 5 mins
Squat Clean x 2 (155/105)
Pull-Up x 8
Sit-up x 9



Thursday, May 8th

 

WU:
Row x 1000m
then 2 rounds:
PVC Pass Through x 15
Good Morning x 10

Strength:
Deadlift
1 x 10 @ 45%
1 x 8 @ 55%
1 x 6 @ 65%
2 x 4 @ 75%

L-Sit
5 x :20
*Challenge: 5 x :10 from floor or single 45# plate

WOD:
Row x 1000m
then:
15-12-9-6-3
C2B Pull-Ups (Scaled: Jumping PullUps or Body Rows) 
Burpees

Cash out:
TGU x 30 (35/20 DB)

 


Wednesday, May 7th

 

WU:
2 Rounds
Jumping Jacks x 25
Squat Lunge x 15
Burpee x 10

D.O.W.

a) Complex x 3 (45/35 + Increase by 10# ea set) Perform each movement 3x before moving to next in the series.
SGDL - Hang High Pull - Power Snatch - OHS - Hang Squat Snatch

b) Back Squats/Box Jumps (30/24)
1 x 6/10 @ 75%  
1 x 6/8 @ 80%
1 x 3/6 @ 85%
2 x 2/4 @ 90%
First number is reps of Back Squat, second is number of reps for the box jumps

c) EMOM - 10 mins
Full Snatch x 2 @ 65-70% 1RM Snatch

d) Cash Out:
5 Rounds
Dubs x 25
Hang Power Snatch x 10 (75/65)
OHS x 5

 


Tuesday, May 6th

 

WU:
Run x 300m
Bear Crawl x gym
Push Up Through x 15
Body Row x 15

Strength:
Strict Press (No Racks)
1 x 6 @ 70%, 1 x 6 @ 75%, 1 x 4 @ 80%, 1 x 3 @ 85%, 1 x 2 @ 90%
Pendlay Row
5 x 5 (use same weights as above)

WOD: 15 min Cap!
Run x 600m
KB Swings x 30 (55/35)
Situps x 10
Run x 400m
KB Swings x 20
Situps x 20
Run x 200m
KB Swings x 10
Situps x 30

Cash Out:
300 FLR
Side Plank L & R x :10 each broken set!


Monday, May 5th

 

WU:
2 Rounds
Wall Squat x 5
Air Squat x 10
Lunge x 10
Jumping Squat x 10
Jump Lunge x 10

Strength:
Front Squat
1 x 5 @ 70%, 2 x 5 @ 75%, 1 x 5 @ 80%, 1 x 3 @ 80%
Pull-ups
5 x 3 Strict + 5 Kipping (Try and perform w/o coming off the bar)
Scaled: 3 x Negatives + 5 Scapular Pull-ups

WOD:
AMRAP 5 Mins
Power Snatch x 3 (95/65)
Overhead Squat x 1,2,3,4…
Perform 3 x PS, then 1 x OHS. Next round is 3 x PS, 2 x OHS - 3 x PS, 3 x OHS.  Score is # of OHS completed in 5 mins

Cash Out:
Run x 1 mile for time.  Perform run as a jog/sprint tabata style.  Jog/run 20 steps at normal run pace, then sprint all out for 10 steps. Continue this for 1 mile.

 


Friday, May 2nd

 

OPEN GYM

-or-

D.O.W.

a) Cosgrove's Evil 8
Perform the exercises in order, beginning with 6 reps of each, then 5,4,3,2,1.  Should take less than 12 minutes to complete.
Deadlift (65/35)
Romanian Deadlift
Bent Over Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning

b) Back Squat
1 x 8 @ 65%, 1 x 8 @ 70%, 1 x 6 @ 75%, 1 x 6 @ 80%, 1 x ME @ 65%

c) (Full) Clean & Jerks - Use Jerk %
1 x 3 @ 70% of 95% Jerk 1RM
1 x 3 @ 75%
1 x 3 @ 80%
1 x 2 @ 85% 
Try and Perform sets within a 1 min work time frame, with a 1-3 min rest.

d) Cash Out:
Strict Pull-Ups x 60
T2B x 3 Every 5 Pullups

 


Thursday, May 1st

 

WU:
2 Rounds
Jumping Jacks x 20
KB Swing x 15
Mountain Climber x 10 (2 ct)

Strength: - 15 mins Max
a) Deadlift
1 x 10 @ 40% of 95% 1RM
1 x 8 @ 50%
1 x 6 @ 60%
1 x 4 @ 70%

WOD:
AMRAP - 18 mins 
Run x 200m
1/2 Burpee (No Pushup) x 20
HSPU x 10 (Scaled: DB Press or Slam ball)

Cash Out:
2 min Center Plank
2 min L. Side Plank
2 min R. Side Plank
*Break up as necessary