Friday, May 18th

Open Gym/Happy Hour

- or -

CrossFit Total
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift.
All three lifts are to be performed during one session.  Warm-up and begin your attempts.  Your first attempt should be a weight you know you can do for a heavy set of 3 reps. Second attempt at any of the lifts should be a weight that you know you can do for a single rep. Third rep is a weight you want to do based on the performance of the previous two lifts.  These 1 rep max's are added together for a combined weight called your CrossFit Total!

Happy Hour tonight at the gym from the time doors open till they close :) Be sure and bring some ice/beverages of choice to enjoy before, during, or after your workout tonight.  Looking forward to seeing everyone this evening. 

No Fight class tomorrow!  Regular Saturday class at 10am with Coach Matt!

Thursday, May 17th

4 Rounds - No time
Tire Flips x 3
Burpees x 12

WOD:
AMRAP - 10mins
Snatch x 15 (75/45)
Double Unders x 30

Tomorrow is Open Gym/Happy Hour! Please come prepared with a workout that you want to do.  You can make up your own, do the one thats written, or one from earlier in the week/month.  Write it down, bring to class, put on board, and set timer to get it done.  You can also work on a strength if you need to find a max in one of your lifts.  Also, bring your favorite beverage to have post wod with your Roughneck crew. 

Wednesday, May 16th

Partner Wod for time!

Run x 400m
Wall Ball x 100
T2B x 80
Hang Squat Clean x 60 (115/75)
Push Press x 40
Burpees x 20
Run x 400m

Dynamic WarmUp & Foam Roll/Stretch

5 Rounds for time!
Run x 400m
Pullups x 20
HSPU x 10
Pistols x 5 (ea leg)

Monday, May 14th

EMOM - 8 mins
Double Unders x 10
Sit-ups x 10

WOD:
Back Squats x 50 (135/95)
then:
21-15-9
Deadlift (225/135)
Box Jumps

Great job to everyone that competed this weekend at Battle Buddy 57, and to those that came out to support their fellow Roughnecks.  I was very proud of everyones performance and the way you handled yourself in this type of competition.  Thank you for sticking true to form when nobody was watching and for giving 100% effort.  Mark, Marianne, Snickers, Lauren R., Rob, and our friends at CF Sugarland did an amazing job.  I look forward to having more Roughnecks compete this year and see what new levels they can reach.  

Friday, May 11th

Burgener W.U. x 10
Foam Roll

Core: Superman/banana x 30 (15r/15l)

WOD:
Run x 800m
Clean & Jerk x 21 (155/95)
Run x 800m
Clean & Jerk x 21 (155/95)
Run x 800m

There will be regular wod on Saturday at 10am, with Coach Lo.  No fight class tomorrow.  If you want, we will be participating in the Battle Buddy 57 @ Bayou City CrossFit.  We are set to go in the first few heats so if you plan on coming out to watch, please get there EARLY (before 8:30a).  

Thursday, May 10th

Warm-up & Mobility (Stretch)

Partner Band Sprints x 10

3 Rounds for Time
Sumo Deadlift High-Pull x 7 (115/85)
Lateral Burpees x 14
Box Jumps x 21 (24/20)

Wednesday, May 9th

ME (Max Effort) Double unders x 4 mins
- if you cant do them, then use this time to work on them.

Gymnastics: legs

WOD - Lauren R. Bday Wod
21-15-9
HSPU
OHS (95/65)

This Saturday is the Battle Buddy 57 competition at Bayou City CrossFit.  If you want to come out and watch, we will be in the first few heats so plan on being there by 8am.  There will be a lot of people so be prepared.  If you still want to workout, then Coach Lo will be holding regular class at 10am at the box.  No fight class this weekend.

Tuesday, May 8th

1 mile row for time!
Gymnastics Upper Body Pressing

WOD:
4 Rounds for time!
KB Snatch x 10 (5l/5r)
Ring Dips x 15
1-Arm KB Back Row x 20 (10l/10r)
55#/35#

Monday, May 7th

Burgener W.U. x 10

Gymnastics Core
5x1 Complex @ 95# (deadlift, power clean, hang squat clean, front squat, push press) = 1

WOD:
AMRAP - 20 mins
Run x 300m
Wall Ball x 10
HR Push-Up x 20
KB Swing x 30

Friday, May 4th

OPEN GYM - Pot Luck Paleo BBQ tonight

WOD:

Find 1RM Snatch or work on anything else you need help with.

Bring side dish, meat, drinks, and friends to come have a great time getting to know all the other Roughnecks.  Grill will start up around 7pm and we will go till we run out of food, drinks, or energy.  See you all tonight.

Thursday, May 3rd

3 Rounds @ 3 mins ea
Run x 400m
Rest remaining time

WOD:
15-12-9
Deadlift (275/185)
T2B
Pushup Crossover

Pot Luck Paleo BBQ & Open Gym tomorrow night.  You can work on anything you want at the gym and then plan to stick around for the bbq and fun.  Bring a side dish, meat, adult beverages (& ice), and some friends so we can all get to know the people we work out with. Grill will fire up around 7pm and we will go till we cant anymore.  See you all tomorrow night for some good times.

Wednesday, May 2nd

Gymnastics Day 1

Partner WOD:
Pullups x 40 (partner holds static Handstand position)
Wallballs x 60 (partner holds static chinup -chin over bar)
Buddy carry x 150' (length of gym 2x)
Burpee Box Jump Alternating x 30
Buddy carry x 150'

Pullups & Wallballs - one person works while the other is in the static hold.  When partner comes out of static hold, the other must stop rep count.  Switch partners as you need to complete rep count.

Happy Birthday to Lauren R. today.  Her bday wod is in the works so get ready!

Tuesday, May 1st

Press Complex 5 x 1 (PP, PJ, Split Jerk) @ 85%

WOD:
Row x 2000m
Pistols x 30 (Alternating)
Hang Cleans x 20 (185/115)

This Friday is Pot Luck Paleo BBQ and Open Gym.  Be sure to bring a side dish, meat, adult beverages, and some friends to come workout and have a good time.  Im sure the games will start up as they did last time.  I look forward to seeing everyone Friday night.  We will start cooking around 7pm.