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

Friday, January 30th, 2015

Strength/Skill: Back Squat, work up to a heavy single

WOD: “Daniel”

For time:
50 Pull-ups
400 meter run
21 Thrusters (95/65)
800 meter run
21 Thrusters
400 meter run
50 Pull-ups

Post time to comments.

Thursday, January 29th, 2015

Strength/Skill: Tabata Planks

WOD:
Three rounds for time:
175m Lunge Walk
25 Ring Rows
Post time to comments.

Wednesday, January 28th, 2015

Strength/Skill: Bench Press – work up to a heavy single

WOD: “Nate”

As many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand Pushups
8 Kettlebell Swings (70/55)

Post score to comments.

Tuesday, January 27th, 2015

Strength/Skill: Tabata L-sits, or Reverse Tabata L-sits

WOD:
Run 400m
15 Presses, 95/63
40 Double-unders
15 Push Presses, 95/63
Row 400m
15 Jerks, 95/63
40 Calories on the Assault Bike

The CrossFit Opens:  They’re coming!

Reebok CrossFit Games 2015

Monday, January 26th, 2015

Announcements:
1. GREAT JOB to NextGen’s team 4th place finish in the Fittest in OK competition this weekend!
2. We’ve got a good hard week of workouts coming up this week!  Be sure to get in the gym – you don’t want to miss this week!

Strength/Skill:  Deadlift – work up to a heavy single

WOD: “Eleven”

Pullup – Pushup – Situp – Squat
1 rep – 2 reps – 3 reps – 4 reps
2 reps – 4 reps – 6 reps – 8 reps
3 reps – 6 reps – 9 reps – 12 reps

Continuing on until final round of:  11 pullups – 22 pushups – 33 situps – 44 squats, for time.

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Sunday, January 25th, 2015

Rest Day!

Good luck to NextGen’s Scaled Team today at the Fittest in OK III CrossFit competition!

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Saturday, January 24th, 2015

9am: Open gym and FREE beginner’s class!

10am: “Pick your Poison” Tabata!

Choose eight exercises for your Tabata WOD. One minute rest between.
No scores. No strategy. All out.

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Friday, January 23rd, 2015

Skill/Strength: 4 x 4 Overhead Squats or 4 x 15 GHD Situps

WOD: “Gotta Regatta”

Four separately timed rounds of:
500m row
Rest five minutes between rounds. Post times and damper settings to comments.

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1 comment

Thursday January 22nd, 2015

Skill/Strength: Hang Clean, work up to a heavy triple

WOD:
Three rounds for time:
75 Double Unders
50 Air Squats
25 Single-arm DB Ground to Overheads, 40/25

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Wednesday, January 21st, 2015

Skill/Strength: Bench Press, 5 x 5, ascending

WOD: “Amanda”

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
Squat snatch, 135/95

Post times to comments.

1 comment

Tuesday, January 20th, 2015

Skill/Strength:

Three rounds, NFT, working on form and function
5 Toes to bar (strict)
10 Toes to bar (speed/rhythm)

WOD:

Two rounds For time:
50 Box Jumps (20″/16″)
40 Sit-Ups
30 Sumo Deadlift High-Pulls, 75/53
20 Hand Release Push-ups
10/10 Lunges, 75/53

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Monday, January 19th, 2015

Skill/Strength: Band Deadlift, 5 x 5, ascending

WOD: ”Helen”

Three rounds for time:
Run 400 meters
21 Kettlebell Swing, 55/35
12 Pull-ups

Post time to comments.

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Sunday, January 18th, 2015

Rest Day!

Saturday, January 17th, 2015

Attention members:
1. Open Gym is back! At 9am each Saturday, we will be opening the 9am class back up to all members for an “open gym” format. Get in here and work on those “goats”!
2. Saturdays at 9am are also a FREE class open to the public to come try us out!
3. Our neighbors, Okie Crossfit are having a special Clinic to GET MORE MOBILE today from 12-2pm. Cost is only $15 for two hours. Tight shoulders/hips/ankles? Get mobile!
4. Next six-session series of Beginners Classes start up again next Monday night at 7pm!

9am: Open Gym and Free class to anyone wanting to try CrossFit!

10am: Team WOD
In teams of two:
10 rounds for time (5 rounds each, alternating):
5 Handstand Pushups
10 Snatch Pulls, 135/93
15 Burpees
20 Kettlebell Swings, 55/35
25 Wallballs, 20/14

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Friday, January 16th, 2015

Attention members:
1. Open Gym is back! At 9am each Saturday, we will be opening the 9am class back up to all members for an “open gym” format. Get in here and work on those “goats”!
2. Saturdays at 9am are also a FREE class open to the public to come try us out!

3. Our neighbors, Okie Crossfit are having a special Clinic to GET MORE MOBILE tomorrow from 12-2pm. Cost is only $15 for two hours. Tight shoulders/hips/ankles?  Get mobile!
4. Next six-session series of Beginners Classes start up again next Monday night at 7pm!

Strength/Skill:
“Pause” Squats, 5 x 3 ascending (pause a full second at the bottom of your back squat before standing up)

WOD:
Four rounds:
1 min max Calories on Rower
1 min rest
1 min max reps on Double-unders
1 min rest
1 min max calories on Assault Bike
1 min rest

Total up all calories and reps for score and post to comments.

Guess what movie comes out today?
american_sniper_ver2

Thursday, January 15th, 2015

Strength/Skill: Tabata Switcheroo
Eight rounds of :20 on/:10 off of Hollow rocks and Plank holds.
This is a 8-minute set! Hollow rocks for :20, rest for :10, then hold the plank for :20, and rest for :10. This is one round. Complete eight rounds total.

WOD:
EMOM x 20min:
3 Power Cleans, 165/113
3 Front Squats, 165/113
3 Jerks, 165/113
If you cannot keep up with the pace, strip your weights a bit and try to keep up with the clock.  Post results to comments.

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Wednesday, January 14th, 2015

Strength/Skill:
Close-grip Bench Press, 5 x 10 across

WOD:
Three rounds for time:
15 Deadlifts, 225/153
15 Dumbbell Push Presses, 40’s/25’s

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Tuesday, January 13th, 2015

Strength/Skill:
EMOM x 10
Odd: 5 Handstand Pushups
Even: 25 Double-unders

WOD:
21 Power Snatch, 95/65
21 Hand-release Pushups
21 Pull-Ups
15 Overhead Squats, 95/65
15 Hand-release Pushups
15 Pull-Ups
9 Squat Snatch, 95/65
9 Hand-release Pushups
9 Pull-Ups

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Monday, January 12th, 2015

Couldn’t be prouder of NextGen’s RX’d team this weekend!  We fought like lions and learned a lot about team competition, each other and the meaning of the word; speed.  Great job to Mo, Ashley, Tabitha, Dylan, Austin and Eric.  That weekend will never be forgotten!

Strength/Skill:
Band Deadlift, 5 x 5, ascending

WOD:
Wallballs, 20/14
Situps
50-40-30-20-10 rep rounds for time.

NextGen’s home for the weekend.  One big happy family!

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Sunday, January 11th, 2015

Rest Day!

Saturday, January 10, 2015

9am: Olympic Weightlifting class – Clean & Jerk

10am:  KO in the OK – WOD 4 (with a slight change)

In teams of two (instead of six):

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

“Grace”
30 Clean and Jerks, 135/93
then,

“Isabel”
30 Snatches, 135/93

Only one person working at a time.  Post time to comments.

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1 comment

Friday, January 9th, 2015

Hey NextGen!  After Saturday’s 9 and 10am classes, come cheer on Tabitha, Austin, Mo, Dylan, Ashley and Eric as they compete Rx’d at the “KO in the OK” competition this weekend at the UMAC!  If the competition runs on time, we are scheduled to compete at 11:02am, 2:44pm and 6:08pm for Saturday’s WODs. 

Strength/Skill: Box Squats, 5 x 5

WOD:
10 rounds for time:
1 Deadlift, 275/185
5 Burpees
10 Box Jumps, 24″/20″

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Thursday, January 8th, 2015

Strength/Skill:
EMOM x 10: 3-5 Underhand Chin-ups, slow, strict and hollow.  Work on full extension at the bottom and chin over the bar at top.

WOD:
21-15-9 reps, for time of:
Overhead Squats, 95/63
Kettlebell Swings, 53/35
Post time to comments.

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Wednesday, January 7th, 2014

Skill/Strength: Bench Press, 5 x 5

WOD: “Open 13.4″
Climbing Ladder for 7 Minutes:
3 Clean and Jerks (135/95), 3 Toes to Bar
6 Clean and Jerks (135/95), 6 Toes to Bar
9 Clean and Jerks (135/95), 9 Toes to Bar
Continue to add 3 repetitions per round until the 7 Minute Cap.

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Tuesday, January, 6th, 2014

Strength/Skill:
EMOM x 10 min: 3 – 5 Handstand Pushups

WOD:
4 Rounds:
1:00 Max Calorie Assault Bike
1:00 Max Situps
1:00 Max Calorie Row
1:00 Max Lunges
1:00 Rest

Next Generation CrossFit.  Yeah, it’s THAT good.

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Monday, January 5th, 2015

Hey everyone!  Reminder that tonight we will be bringing back our two-week Beginners program (formerly “OnRamp”) every Monday, Tuesday and Thursday nights at 7pm! There will be no additional cost for this two-week training period and is included in the first month’s membership fee. Call 918-850-5069 with any questions!

S/S: Snatch grip Deadlift, 5 x 3, across

WOD:
Seven rounds for time:
5 Hang Power Cleans, 155/103
10 Bar-facing burpees
30 Double-unders
20 minute time cap.  Post time to comments.

GREAT TIME training over at CrossFit Okie with Jake and his crew this past Saturday!  Here’s a pic of a few of us that stuck around to get some extra coaching from Olympian Shane Hamman on the Snatch!

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Sunday, January 4th, 2015

Rest Day!

 

Saturday,January 3rd, 2015

Hey everyone!

1. Join us today as we will be traveling to CrossFit Okie (1/2 mile away) for a Team WOD at 10am and a OLY Weightlifting session at 11am.  Arrive at NextGen at 9:30am and we will all drive over there at 9:45! You don’t want to miss this one!

2. Don’t forget:  Next Monday January 4th, we will be bringing back our two-week Beginners program (formerly “OnRamp”) every Monday, Tuesday and Thursday nights at 7pm! There will be no additional cost for this two-week training period and is included in the first month’s membership fee. Call 918-850-5069 with any questions!

10am: Team WOD at CrossFit Okie
11am: OLY Weightlifting class (Snatch) at CrossFit Okie

10am Team WOD: “4-in-1″
In teams of four:
WOD 1 – AMRAP 5:
90′ Sandbag Lunge Walk, 60/40
Kettlebell Swings, 53/35
Airdyne, for Calories
Three people working at a time.  Lunges do not count towards team reps.
Rest 1 minute
WOD 2 – AMRAP 5:
144′ Sled Push, 135/90
Only one person working at a time
Rest 1 minute
WOD 3 – AMRAP 5:
5 Ring Pushups
10 Wallballs, 20/14
Only two people working at a time.
Rest 1 minute
WOD 4 – AMRAP 5:
Max Calories on Rowers
Two rowers per team.  Only two people working at a time.

I found a recent picture of Coach Jake from CrossFit Okie!

Face Off Hulk Art

Friday, January 2nd, 2015

Reminders:
1. One more day of “Bring a Friend Week”! Any class, all week, on us!

2. Tomorrow, January 3rd, NextGen will be traveling to CrossFit Okie (1/2 mile away) for a Team WOD at 10am and a OLY Weightlifting session at 11am. Make plans to come!

3. Next Monday, January 4th, we will be bringing back our two-week Beginners program (formerly “OnRamp”) every Monday, Tuesday and Thursday nights at 7pm! There will be no additional cost for this two-week training period and is included in the first month’s membership fee. Call 918-850-5069 with any questions!

WOD:  “The Open Test”
AMRAP 20:
50 Wall Ball (20/14)
50 Double Unders
40 Box Jumps (24″/20″)
40 Toes to Bar
30 CTB Pull-Ups
30 Burpees
20 Cleans (145/98)
20 Jerks (145/98)
10 Snatches (145/98)
10 Muscle Ups
Post score to comments.

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Thursday, January 1st, 2015

Happy New Year!!!

Reminders:   4, 5 and 6pm classes only today!

2. This week is “Bring a Friend Week”!  Any class, all week, on us!

3. This Saturday, January 3rd, NextGen will be traveling to CrossFit Okie (1/2 mile away) for a Team WOD at 10am and a OLY Weightlifting session at 11am. Make plans to come!

4. Next Monday January 4th, we will be bringing back our two-week Beginners program (formerly “OnRamp”) every Monday, Tuesday and Thursday nights at 7pm! There will be no additional cost for this two-week training period and is included in the first month’s membership fee.  Call 918-850-5069 with any questions!

WOD: Open Gym!

Come in tonight to work on anything you want!  Coaches Eric and Bob will be there to help with any suggestions for you, as well as advice for setting your new 2015 CrossFit Goals!

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