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


Tuesday, August 26th, 2014

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

50 Strict Pushups (no thigh touch, ribcage and chin touch only), NFT

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


Monday, August 25th, 2014

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
25 Double-unders

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!


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.


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!


Friday, August 22nd, 2014

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!


Thursday, August 21st, 2014

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


Wednesday, August 20th, 2014

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

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!)


Tuesday, August 19th, 2014

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

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



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)

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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