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

Saturday, October 25th, 2014

9am: OLY weightlifting class

10am: Teams of 3
100 Calories on Rower (each must do 15 calories)
100 Box Jump-overs, 24″/20″
100 Thrusters, 95/63
100 Toes to Bar
100 Thrusters
100 Box Jump-overs
100 Calories on Rower

Because sometimes you just gotta get medieval on a WOD.  Go Rorie, Legend of Zelda!!!

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Friday, October 24th, 2014

WOD:
1RFT:
800m Run
20 Snatches, 115/73
Run 800m

Strength/Skill: Push Press, 5 x 3, climbing

Optional: Snatch – EMOM x 8
Min 1, 5: 50# under 1RM
Min 2, 6: 40# under 1RM
Min 3,7: 30# under 1RM
Min 4, 8: 20# under 1RM

Isabel

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Thursday, October 23rd, 2014

WOD:
Snatch-grip Deadlift (strict), 5-5-5
Sumo Deadlift, (strict), 3-3-3
Deadlift (strict), 1-1-1

Go for perfect form today instead of heaviest weight.  All sets climbing.

Strength/Skill: Turkish Get-up, 5 x 5/5

Optional: 3 x 1 minute max burpees

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Wednesday, October 22nd, 2014

WOD: “INCREDIBLE HULK”

aMRaP in 20 min:

5 Deadlifts (115/75)
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats

Post rounds to comments.

Strength/Skill: EMOMx 6
Odd: 3-5 HSPU
Even: 30 Double unders

Optional: 3 rounds of unbroken muscle-ups

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Tuesday, October 21st, 2014

WOD: (Partner) “Morrison“

50-40-30-20 and 10 rep rounds of:

Wall ball shots, 20/14
Box jump, 24″/20″
Kettlebell swings, 55/35

Team up with a partner and complete the rep scheme together. Only one partner may complete reps at a time. Post time to comments.

Strength/Skill: Foam roll

Optional: Run 1 mile, for time

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Monday, October 20th, 2014

WOD: “Fran”
21-15-9:
Thrusters, 95/63
Pullups

Strength/Skill: Planks

Optional:
1/2 Bodyweight 500m Sled Drag, NFT

Sunday, October 19th, 2014

Rest day.

Saturday, October 18th, 2014

9am: Olympic Weightlifting class

10am: Partner WOD

As a team, complete as many reps as possible in 20 minutes of following rep scheme:

Thruster, 3 reps (95/63)
3 Pull-ups
Thruster, 6 reps
6 Pull-ups
Thruster, 9 reps
9 Pull-ups
Thruster, 12 reps
12 Pull-ups
Thruster, 15 reps
15 Pull-ups
Thruster, 18 reps
18 Pull-ups
Thruster, 21 reps
21 Pull-ups…

If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. Only one person may be moving at a time.

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Friday, October 17th, 2014

WOD:
3RFT:
Run 300m
30 Box Jumps, 24″/20″
30 Wallballs, 20/14

Strength/Skill: 5 x 3 Band Deadlifts

Optional: 5×10 GHD Bench Press
These are not for load. Use an empty bar. Don’t let the bar drift toward your waist as you press. Keep it in line with your shoulders. Slower is better.

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Thursday, October 16th, 2014

WOD (from CrossFit NYC):

With a 95/63# barbell:
Max Overhead Squats (3 points)
Max Front Squats (2 points)
Max Back Squats (1 point)

Rest 5 minutes

Max Press (3 points)
Max Push Press (2 points)
Max Push Jerk (1 point)

For points, not for time.  You can stop and rest as much as you need, with just one rule: the WOD ends if the bar touches the ground (exception is the five minute rest, you can put the bar down then).  So you can bring the bar down from overhead during the OHS, you can stand with the bar in the hang position, etc.  It just can’t touch the ground.

Strength/Skill: 100 bicycles for time.

Optional: 2 rounds SLOWLY of: (demo video)
10 Back Ext
10 Hip Ext
10 Hip and Back Ext

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