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

Saturday, November 1st, 2014

9am: Olympic Weightlifting – Snatch

10am: Team WOD

In teams of three, complete the following for time:
300 Double unders
300 Situps
300 Pushups
Rules: Mix it up however you want, any order is permitted. All three people may be working at the same time to complete the task.

Upgrade:
500 Double-unders
300 Toes to bar
100 Handstand Pushups

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Friday, October 31st, 2014

Strength/Skill:
EMOM x 7:  5 Chest to bar pullups

WOD:
Deadlift
5-5-5-5-5

Optional:
EMOM x 10
Odd: 2 Atlas Stone Cleans (1R/1L)
Even: 4-8 Pistols

I am so proud of my mom!
Now o
ver seven years of CrossFit, pushin’ 70 years young and leaner, stronger and fitter than ever!  We love, admire and respect you mom!
Here’s some recent pics of her pushing hard on the “CrossFit Total” (1 rep max on Back Squat, Shoulder Press and Deadlift.

photo

 

Thursday, October 30th, 2014

Strength/Skill:
Hang Power Clean + Push Press, 5 x 5 across

WOD:
3 rounds for time and load:
500m run
50 Kettlebell Overhead Squats
50 Double-unders
50 Kettlebell Snatch
500m row
50 Kettlebell Swings

Post time and loads to comments.

Optional:
Airdyne, 3 x 1 min max calories

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Wednesday, October 29th, 2014

Strength: Skill:
Bench Press 10-8-6-4-2 reps for load

WOD:
“Isabel”
30 Snatches (135/95) for time.

Optional: (immediately following completion of “Isabel”)
“Grace”
30 Clean and Jerks, 135/95

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Tuesday, October 28th, 2014

Strength/Skill:
EMOM x 10: 5 Handstand pushups, competitors do 3 deficit handstand pushups

WOD:
30-20-10
Deadlift 225/153
Burpee
10-20-30
Front Squat 135/93
Burpee

Optional:
3 x 150m Sled Drag, NFT

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Monday, October 27th, 2014

Strength/Skill:
5 x 5 Strict (no kip) toes to bar

WOD:
Ten Rounds for Time and Load
1 Clean and Jerk (you choose)
1 Round of Cindy (5 Pull ups, 10 Push Ups, 15 Squats)

Optional:
Complete 10 Muscle-ups (5 bar/5 ring) throughout today’s wod.  You may do them all at once at the beginning, all at the end or spread throughout the wod in whatever order you choose.  Just make sure all 10 are done before noting your time.

Heather Bergeron of CrossFit New England doing today’s WOD

Sunday, October 26th, 2014

Saturday, October 25th, 2014

9am: OLY weightlifting class

10am: Teams of 3
100 Calories on Rower (each must do 15 calories)
100 Box Jump-overs, 24″/20″
100 Thrusters, 95/63
100 Toes to Bar
100 Thrusters
100 Box Jump-overs
100 Calories on Rower

Because sometimes you just gotta get medieval on a WOD.  Go Rorie, Legend of Zelda!!!

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1 comment

Friday, October 24th, 2014

WOD:
1RFT:
800m Run
20 Snatches, 115/73
Run 800m

Strength/Skill: Push Press, 5 x 3, climbing

Optional: Snatch – EMOM x 8
Min 1, 5: 50# under 1RM
Min 2, 6: 40# under 1RM
Min 3,7: 30# under 1RM
Min 4, 8: 20# under 1RM

Isabel

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Thursday, October 23rd, 2014

WOD:
Snatch-grip Deadlift (strict), 5-5-5
Sumo Deadlift, (strict), 3-3-3
Deadlift (strict), 1-1-1

Go for perfect form today instead of heaviest weight.  All sets climbing.

Strength/Skill: Turkish Get-up, 5 x 5/5

Optional: 3 x 1 minute max burpees

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