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

Saturday, November 22nd, 2014

9am: Olympic Weightlifting class – Snatch, 1-1-1

10am:
AMRAP 25:
25 Double-unders
25 Kettlebell Swings, 55/35
25 Wallballs, 20/14
25 Situps
25 Box Jumps, 20″/16″

 

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Friday, November 21st, 2014

WOD:
5 rounds:
Max rep Press, 115/73
Max rep Front Squat, 115/73
Rest 2 minutes

Perform the two movements back-to-back without rest.  Rest a full two minutes after each set of Front Squats.  Your score is the total number of presses plus the total number of squats in the five-round session.

Strength/Skill:
Deadlift, 1-1-1

Optional:
Handstand walking box drill

If I keep up with these memes, I’m not going to have any gym members left.
Sorry guys, I can’t stop laughing at some of these!!!

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Thursday, November 20th, 2014

WOD:
4RFT:
Run 175m
20 Toes to bar
Run 175m
20 Kettlebell Snatches, 53/35

Strength/Skill:
Jerk, 1-1-1

Optional:
Max rep double-unders in 2 minutes.

Wednesday, November 19th, 2014

WOD:
AMRAP 20:
30 Lunges, alternating
:30 hang from pull-up bar
30 Double-unders
:30 KB Farmers hold, 53’s/35’s

Strength/Skill:
Overhead Squat, 1-1-1

Optional:
“Death by Pullups”, 1 rep on the first min, 2 reps on the second min, etc…

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Tuesday, November 18th, 2014

WOD:
AMRAP 1 min: Max Back Squats, 135/93
then,
5RFT:
10 Sumo Deadlifts, 135/93
10 Handstand Pushups
100m Row
* for every back squat rep completed, shave one second off your total workout time.

Strength/Skill:
Bench Press, 1-1-1

Optional:
EMOM x 10: 2 Bar Muscle-ups

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Monday, November 17th, 2014

WOD:
10-9-8-7-6-5-4-3-2-1 reps of:
Ring Dip
DB Front Squats, 40’s/25’s
DB Push Press, 40’s/25’s

Strength/Skill:
Back Squat, 1-1-1

Optional:
Tabata Toes to bar

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Sunday, November 16th, 2014

Rest Day

Saturday, November 15th, 2014

9am: OLY weightlifting class – Clean & Jerk

10am: Partner WOD
Buy in: 100 situps
21-15-9-21-15-9:
Thrusters, 115/78
Chest to bar Pullups
Partner A does all of the Thrusters for the first 21-15-9, then switches to all of the Pullups for the second 21-15-9.
Partner B does all of the Pullups for the first 21-15-9, then switches to all of the Thrusters for the second 21-15-9.
Cash-out:  100 Deadlifts, 115/78

Only one person moving at a time.

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Friday, November 14th, 2014

WOD:
For time:
500m run
31 Burpees
400m run
21 Burpees
300m run
11 Burpees

Strength/Skill:
20 rep max on Bench Press

Optional:
100 Kettlebell Swings, 53/35 in as few sets as possible.

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Thursday, November 13th, 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:
OTM x 6: Side Planks

Optional:
3 x 15 Front Squats, climbing

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