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
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 9301130am  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) 302010 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 Pullup 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 @ 7075% 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 Pullup 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 Rowathon fundraiser for Jackson Intermediate School at the gym from 102pm. 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) 1296 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 (12 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 PullUp 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: Pullups 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 Pushup Through x 5
D.O.W.
a) 4 x Complex (Start light, increase as needed. This is warmup) 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 @ 5060% 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 Pullups 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 PullUp x 10 (Strict)
Strength: Back Squat/Weighted Strict PullUp 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 Pullup 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 / LSit 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 Pullup 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 Pushup 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 58 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" 21159 Thrusters (95/65) Pullups
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 1Arm 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) Pullups x 20 (Adv: Muscle Ups x 10) Pistols x 30 (total)  Scaled: OH Lunges (35/15) Pullups 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 Pullup x 10
Strength: 20 mins to work up to a Heavy Clean (~8090%), 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 Pullup
or
WOD2: "Murph" in case you won't make it Saturday Run x 1 mile Pullups 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 2hand 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 PullUps/Kipping Pullups 5 x 35 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 PullUps 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 PullUp 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 ~47pm, and Tuesday ~ 58pm. 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 PullUps 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) PullUp x 8 Situp 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%
LSit 5 x :20 *Challenge: 5 x :10 from floor or single 45# plate
WOD: Row x 1000m then: 1512963 C2B PullUps (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 @ 6570% 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% Pullups 5 x 3 Strict + 5 Kipping (Try and perform w/o coming off the bar) Scaled: 3 x Negatives + 5 Scapular Pullups
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 13 min rest.
d) Cash Out: Strict PullUps 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
