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

Friday, April 25th, 2014

Strength/Skill: Back Squats or Box Jumps


Row 2k
Row 1k
Row 500m

Rest as needed between rounds. Post times to comments.  Compare to Thursday, November 21st 2013.

And a great job to Matt for getting third place in his first CrossFit competition in Kansas two weeks ago!



Thursday, April 24th, 2014

Strength/Skill: Snatch or Double-undies


Five rounds for time of:

20 Kettlebell Snatches (55/35)
15 Kettlebell Swings (55/35)
10 Kettlebell Goblet Lunges (55/35)

Post time to comments. Compare to May 31st, 2013

Tamara and Brad.  It’s official!


Wednesday, April 23rd, 2014

Strength/Skill: Front Squats or Pistols


Ten rounds for time of:
15 Deadlifts (135/93)
15 Pushups
Post time to comments.



Tuesday, April 22nd, 2014

Strength/Skill: Heavy High Pulls


Two rounds for time:
Run 400m
25 Thrusters (45/33)
15 Pullups
Post time to comments.

Lindsey, Danica, Lauren, Tabitha, Kelly and Aspen at the “Festivus Games” this past weekend.

photo 1

Monday, April 21st, 2014

Strength/Skill: Muscle-up progressions

WOD: Clean and Jerk, 1-1-1-1-1

Chad Vaughn, 315 pound Clean and Jerk in slo-mo video [mov] [HD mov]

Uhhh… Nelson?




Sunday, April 20th, 2014


1 comment

Saturday, April 19th, 2014

9am: Open Gym


In teams of two, complete the following for time:

75 Handstand push-ups
75 Ring Rows (while holding partners feet)

Every minute on the minute, perform 20 Double-unders each.  Only one athlete working at a time.
Compare to Saturday, November 16th, 2013 by looking it up under the “search” bar to the right.

Screen Shot 2014-01-29 at 10.18.37 AM

1 comment

Friday, April 18th, 2014

Strength/Skill: L-sit progressions


Shoulder to Overhead (135/93)
Run 175m

15-12-9-6-3 reps, for time.


Thursday, April 17th, 2014

Strength/Skill: None


50 Box Jumps (20″16″)
50 Jumping Squats
50 Kettlebell Swings (55/35)
50 Stationary Lunges
50 Toes to bar
50 Sumo Deadlift High Pull (45/33)
50 Situps
50 Wallballs
50 Double-unders
50 Burpees

Post time to comments.


Wednesday, April 16th, 2014

Strength/Skill: Handstand progressions


Three rounds for time:
10 Clean and Jerks (155/103)
10 Burpees
Post time to comments.

Isabel’s box jump-over