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

Wednesday, September 3rd, 2014

WOD:
5 RFT:
5 Hang Cleans, 135/93
10 Front Squats
5 Jerks
20 Pushups

Strength/Skill:  Tabata Row

Optional:  3 x 30 GHD (rolling) Back Ext.

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Tuesday, September 2nd, 2014

WOD:

“Annie”
Double-unders
Sit-ups
50-40-30-20 and 10 rep rounds; for time

or,

“Viking Annie”
Row 500m, 400m, 300m, 200m, 100m
Situps
50-40-30-20 and 10 rep rounds; for time

Post time to comments.

Strength/Skill:  Back Squats, 5 x 7, across

Optional: 5RFT of “C2B Cindy”

Yesterday’s Hotshots

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Monday, September 1st, 2014

Happy Labor Day!  Hope you’re having a great weekend!

Class times today are 9-10am and 10-11am only

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.  Please join us as we and many other CrossFit boxes honor these men and their surviving families this Labor Day.

“Hotshots 19″

Six rounds for time of:
30 Squats
19 Power clean, 135/93
7 Strict Pull-ups
Run 400 meters

Post time to comments.

“Hotshot Wives” – video [ipod] [mov] [HD mov]

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Sunday, August 31st, 2014

Labor Day hours: 9-11am only

Track WOD:

Warmup:
1 mile warmup jog
Stretch, foam roll (10-15 minutes)

WOD:
400m/800m/1200m/800m/400m
*200m walking recovery between sprints

Cooldown:
1/2 mile cool down jog
Stretch, foam roll

Post times to comments.

Now, right now I’m a (bleeping) race car, alright?  And you got me in the red.  And I’m just saying, I’m just saying, that it’s (bleeping) dangerous to have a race car in the (bleeping) red.  That’s all.  I could blow.
-  Vincent, Pulp Fiction

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1 comment

Saturday, August 30th, 2014

Labor Day hours: 9-11am only

7am-8:30am: NextGen Competitor class

8:30am-10am: Olympic Weightlifting class

10am: “Team Trevor”

In teams of four, complete the following for time:
300 Pull-ups
400 Push-ups
500 Sit-ups
600 Squats
Only two people can be moving at a time. Post time to comments.

1 comment

Friday, August 29th, 2014

Skill/Strength:
AMRAP 15:
175m KB Farmer’s Carry
3 KB Cleans
6 KB Push Presses
9 KB Front Squats

You choose the weights.  Focus on speed on the carry, technique on the lifts.  Use the same KB’s for entire wod.

WOD:
EMOM x 10:  3-5 Overhead “Pause” Squats (hold bottom for 3 full seconds) – not about going heavy, but improving your bottom position.

Optional:
Four rounds of:  50m Sled Drags, backwards, 90/50. One minute rest between rounds.

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Thursday, August 28th, 2014

WOD:
5RFT:
5 Deadlifts, 275/183
20 Lunges
5 Strict Handstand Pushups

Skill/Strength:
Row 500m for time.

Optional:
EMOM x 7min:  5 C2B Pullups, UB

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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

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Tuesday, August 26th, 2014

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

Skill/Strength:
50 Strict Pushups (no thigh touch, ribcage and chin touch only), NFT

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

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Monday, August 25th, 2014

WOD:
Take 10 minutes to build up to a heavy single on Power Clean
then,
On the 2:00 for 7 rounds (14 minutes)
5 Power Cleans (70% of your heavy single)
5 Strict Pullups
25 Double-unders

Strength/Skill:
EMOM for 7 min: 2 Strict Shoulder Presses, across

Optional:
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!

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