The latest from Next Generation CrossFit in Tulsa, Oklahoma...

Wednesday, July 30th, 2014

WOD:
50 Wall Balls, 20/14
50 Double unders
40 Box Jumps, 24″/20″
40 TTB
30 Pull ups
30 Burpees
20 Cleans, 135/93
20 Jerks, 135/93
10 Snatches, 135/93
10 Muscle ups

Strength/Skill: None

Optional: 400m KB Farmer’s Carry, NFT  You choose the weight.

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Tuesday, July 29th, 2014

WOD: Compete as many rounds as possible in 12 minutes:
3 Dips
3 Squat Cleans, 135/93
6 Dips
6 Squat Cleans
9 Dips
9 Squat Cleans
12/12, 15/15, etc

Strength/Skill:
Three rounds of:
50m Sled Drags, backwards, 90/50. One minute rest between rounds.

Additional:
Three rounds of:
Max Double unders in 2 minutes. One minute rest between rounds.

* NextGen will be closed this Saturday as we will be doing this WOD Run from 9am-1pm to help raise money for the Marcott family.  Please make plans to participate!*

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Monday, July 28th, 2014

WOD 1:
AMRAP 20:
8 Hand Release Push ups
8 Pull ups
8 Push Press, 115/83
8 KBS, 70/53

Rest 5 minutes

WOD 2:
3 RFT:
15 Burpees
Run 175m

2014 Games Champions: Camille and Rich!

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Sunday, July 27th, 2014

Track WOD:

Warmup:
1 mile warmup jog
Stretch, foam roll (10-15 minutes)

WOD:
800m/4 x 400m/800m/2 x 400m
*200m walking recovery between sprints

Cooldown:
1/2 mile cool down jog
Stretch, foam roll

Post times to comments.

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Saturday, July 26th, 2014

7am-8:30am: Competitors class

8:30am-10am: Olympic Weightlifting class

10am: WOD

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1 comment

Friday, July 25th, 2014

WOD:
Ketttlebell Snatch, 53/35
Pushups
Run 400m
50-40-30-20-10 rep rounds

Strength/Skill:
Overhead Squats, 5 x 8 across (“across” means use the same weight for all sets)

Optional:
21-15-9 Unbroken Box Jumps, 24″/20″
You must break between every set. If you miss a rep or stutter in any way you must start that set over.

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Thursday, July 24th, 2014

WOD:
3RFT:
4 Deficit Handstand Pushups
3 Back Squats, 225/133
2 Snatch, 155/103
1 Legless Rope Climb, 18′/15′

Strength/Skill:
1/2 Bodyweight 500m Sled Drag, NFT

Optional:
10 min: Pistol practice

Toes-to-Rings

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Wednesday, July 23rd, 2014

WOD: ”Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest exactly three minutes between each round.

Strength/Skill: None

Optional: Row 1500m, NFT

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Tuesday, July 22nd, 2014

WOD:
25 Front Squats, 195/123
25 Jerks, 145/93
25 Thrusters, 95/63
One barbell.  Rip through for time.

Strength/Skill:
Mobility work: Deep foam roll/lacrosse ball

Optional:
Run 800m for time.

It has begun.

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Monday, July 21st, 2014

WOD:
25 Burpee buy-in
3RFT:
10 Deadlifts, 275/183
25 Kettlebell Swings, 53/35
50 Double-unders

Strength/Skill:
Accumulate 2 minutes worth of L-sits

Optional:
EMOM x 10min:  1 Muscle-up on first minute, 2 MU’s on the second, 3 MU’s on the thirds, etc.  Continue as long as able.  When you cannot complete the rep amount for that minute, reset rep scheme back to 1 with the remaining time.

Heather and Andy on minute 22 of last week’s 30 minute Burpee/Row WOD.

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