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

Wednesday, August 27th, 2014

WOD: “Glen”

For time:
30 Clean and jerks 135/93
Run 1 mile
10 Rope climbs, 15′
Run 1 mile
100 Burpees

Post time to comments.

Compare to July 4th, 2014

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Tuesday, August 26th, 2014

WOD:
25-20-15-10-5 rep rounds, for time:
Row for Cal
Box Jumps, 24″/20″
Wallballs, 20/14
Kettlebell Swings, 55/35

Skill/Strength:
50 Strict Pushups (no thigh touch, ribcage and chin touch only), NFT

Optional:
4 x 50m, sled PUSH, 70/50, NFT

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Monday, August 25th, 2014

WOD:
Take 10 minutes to build up to a heavy single on Power Clean
then,
On the 2:00 for 7 rounds (14 minutes)
5 Power Cleans (70% of your heavy single)
5 Strict Pullups
25 Double-unders

Strength/Skill:
EMOM for 7 min: 2 Strict Shoulder Presses, across

Optional:
Band Deadlifts, 5 x 10, climbing, NFT

Excited for Matt as he moves on to open his new gym, CrossFit Lithos in Owasso this September.  Good luck Matt, you’re going to do great!

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Sunday, August 24th, 2014

Track WOD:

2 x 800m/1 x 400m/2 x 800m/1 x 400m
*200m walking recovery between sprints

Post times to comments.

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Saturday, August 23rd, 2014

7am-8:30am: Team Competitors class

8:30am-10am: Olympic Weightlifting class

10am:  In teams of two, complete the following for time:

50 Toes to bar
60 Pullups
70 Thrusters, 95/63
80 Box Jumps, 24″/20″
90 Kettlebell Swings, 53/35
100 Wallballs, 20/14
600 Single-unders
Run 400m

Both team members must finish the 400m together for time.  Have fun!

Happy for, but sad to see Nick head back to school!  Have a great year man!

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Friday, August 22nd, 2014

WOD:
Buy in: 25 Burpees
Then, 3 rounds of:
500m Run
500m Row
50 Double-unders
Cash out: 25 Burpees

Strength/Skill:  8 x 1 of the following complex: 1 Strict Pullup + 2 C2B Pullups + 3 Kipping/Butterfly Pullups

Optional:  100 Pushups, NFT

Congrats to to Julie and Adam with the arrival of little baby Haddie.  Healthy baby, healthy mommy!

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Thursday, August 21st, 2014

WOD:
4RFT:
4 Deadlifts, 315/223
10 Ring Dips
40 Situps

Strength/Skill:  4 minute Tabata Kettlebell swings, unbroken (you choose the weight)

Optional:  100 Squats, NFT

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Wednesday, August 20th, 2014

Attention members: There will be no 6pm Gymnastic’s class tonight. We apologize for any inconvenience!

WOD:
3RFT:
10 Front Squats, 165/113
20 C2B Pullups
50 Double-unders

Strength/Skill:  20 rep max attempt on Bench Press

Optional:  100 Lunges, NFT

Happy 12th Birthday to my brave, smart and adventurous son  Sebastian!  We love you so much and are so proud of you!
(Seb’s first roller coaster ride!)

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Tuesday, August 19th, 2014

Attention members: There will be no 6pm Gymnastic’s class this Wednesday, August 20th. We apologize for any inconvenience!

WOD:
21-15-9 reps for time:
Row 500m
Handstand Pushups

Strength/Skill:  Tabata Hollow rocks or GHD Situps - 4 minutes

Optional:  100 Back Extensions, NFT

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Monday, August 18th, 2014

Attention members:  There will be no 6pm Gymnastic’s class this Wednesday, August 20th.  We apologize for any inconvenience!

Fixing the immature overhead squat with Miranda Oldroyd – (Video)

WOD:
25 Thrusters, 95/63
25 Toes to Bar
25 Box Jumps, 24″/20″
25 Toes to Bar
25 Thrusters

Strength/Skill:  Front Squats, 5 x 7 across

Optional:  100 Strict Frog Situps, NFT

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