WOD: “Glen” For time: 30 Clean and jerks 135/93 Run...
The latest from Next Generation CrossFit in Tulsa, Oklahoma...
Take 10 minutes to build up to a heavy single on Power Clean
On the 2:00 for 7 rounds (14 minutes)
5 Power Cleans (70% of your heavy single)
5 Strict Pullups
EMOM for 7 min: 2 Strict Shoulder Presses, across
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!
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
70 Thrusters, 95/63
80 Box Jumps, 24″/20″
90 Kettlebell Swings, 53/35
100 Wallballs, 20/14
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!
Buy in: 25 Burpees
Then, 3 rounds of:
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!
Attention members: There will be no 6pm Gymnastic’s class tonight. We apologize for any inconvenience!
10 Front Squats, 165/113
20 C2B Pullups
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!)
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)
25 Thrusters, 95/63
25 Toes to Bar
25 Box Jumps, 24″/20″
25 Toes to Bar
Strength/Skill: Front Squats, 5 x 7 across
Optional: 100 Strict Frog Situps, NFT