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

Friday, September 19th, 2014

Reminder:  Gym will be closed for today’s 4, 5 and 6pm classes and both morning classes tomorrow.

Hey everyone! Please come cheer on our NextGen teams as we compete at the Battle at the Ballpark (Tulsa Drillers stadium) tonight and tomorrow!  Please try to sit in or close to Section J and show your support by wearing your NextGen t-shirts (we’ll have some new ones available on Thursday)

WOD: “Fight Gone Bad!”

Three rounds of:
Wall-ball, 20/14 (Reps)
Sumo deadlift high-pull, 75/53 (Reps)
Box Jump, 20″/16″ (Reps)
Push-press, 75/53 (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Strength/Skill: Mobility work

Thursday, September 18th, 2014

Hey everyone! Please come cheer on our NextGen teams as we compete at the Battle at the Ballpark (Tulsa Drillers stadium) this Friday night and Saturday! We have four teams competing: RX’d (Tabitha, Cliff, Cari and Dylan), Scaled (Heather, Stephen, Lindsey and Wes), Masters (Andy, Shella, Leah and Dr. J) and Masters (BradK, JennO, Kari and Eric). Tickets are available on the ballpark website and will be available at the door. Please try to sit in or close to Section J and show your support by wearing your NextGen t-shirts (we’ll have some new ones available on Thursday)
Also, the gym will be closed for Friday’s 4, 5 and 6pm classes and both Saturday morning classes.

WOD:
AMRAP 15:
15 Bootstraps
15 Deadlifts, 185/123
15 Hand-release Pushups

Strength/Skill: 5 x 1 Power Clean + 2 Front Squats + 3 Jerks

Wednesday, September 17th, 2014

Hey everyone! Please come cheer on our NextGen teams as we compete at the Battle at the Ballpark (Tulsa Drillers stadium) this Friday night and Saturday! We have four teams competing: RX’d (Tabitha, Cliff, Cari and Dylan), Scaled (Heather, Stephen, Lindsey and Wes), Masters (Andy, Shella, Leah and Dr. J) and Masters (BradK, JennO, Kari and Eric). Tickets are available on the ballpark website and will be available at the door. Please try to sit in or close to Section J and show your support by wearing your NextGen t-shirts (we’ll have some new ones available on Thursday)
Also, the gym will be closed for Friday’s 4, 5 and 6pm classes and both Saturday morning classes.

WOD:

Buy in: 25 Burpees
Then, 3RFT:
500m Run
500m Row
50 Double-unders
Cash out: 25 Burpees

Strength/Skill:
3 x 15 GHD Situps, NFT
3 x 15 GHD Back Ext, NFT

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Tuesday, September 16th, 2014

Hey everyone! Please come cheer on our NextGen teams as we compete at the Battle at the Ballpark (Tulsa Drillers stadium) this Friday night and Saturday! We have four teams competing: RX’d (Tabitha, Cliff, Cari and Dylan), Scaled (Heather, Stephen, Lindsey and Wes), Masters (Andy, Shella, Leah and Dr. J) and Masters (BradK, JennO, Kari and Eric). Tickets are available on the ballpark website and will be available at the door. Please try to sit in or close to Section J and show your support by wearing your NextGen t-shirts (we’ll have some new ones available on Thursday)
Also, the gym will be closed for Friday’s 4, 5 and 6pm classes and both Saturday morning classes.

WOD:
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Squat Cleans, Unbroken – you choose the weight
Burpees over the bar

Strength/Skill:
EMOM x 5: 1 Strict pullup + 1 C2B pullup + 1 Kipping pullup + 1 Butterfly pullup

100yd Bear crawl training

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Monday, September 15th, 2014

Hey everyone!  Please come cheer on our NextGen teams as we compete at the Battle at the Ballpark (Tulsa Drillers stadium) this Friday night and Saturday!  We have four teams competing:  RX’d (Tabitha, Cliff, Cari and Dylan), Scaled (Heather, Stephen, Lindsey and Wes), Masters (Andy, Shella, Leah and Dr. J) and Masters (BradK, JennO, Kari and Eric).  Tickets are available on the ballpark website and will be available at the door.  Please try to sit in or close to Section J and show your support by wearing your NextGen t-shirts (we’ll have some new ones available on Thursday)
Also, the gym will be closed for Friday’s 4, 5 and 6pm classes and both Saturday morning classes.

WOD:
15-12-9-12-15 reps for time:
Kettlebell Swings, 55/35
Box Jumps, 24″/20″
Toes to bar
immediately followed be 30 Wallballs, 20/14

Strength/Skill:
Row, 10 x 250m, w/ :30 sec. rest btwn

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Sunday, September 14th, 2014

Track WOD:

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

WOD:
10 x 400m
*200m walking recovery between sprints

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

Post times to comments.

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Saturday, September 13th, 2014

9am-10am: Olympic Weightlifting class

10am: Partner WOD

Buy in: 50 Synchronized Burpees (25 per teammate)
“Team Double Grace”
60 Clean & Jerks for time, 135/93
Cash out: 50 Synchronized Burpees (25 per teammate)

Only one person moving at a time on C & J.

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Friday, September 12th, 2014

WOD:
21-15-9:
Squat Snatch, 135/93
C2B Pullups

Strength/Skill: Run 1 mile for time.

Optional:
EMOM x 10: 1 Stone Clean (left)/ 1 Stone Clean (right)

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Thursday, September 11th, 2014

WOD:
AMRAP 10:
10 Box Jumps (no step ups), 24″/20″
30 Double-unders

Strength/Skill: Tabata DB Push Press, 40’s/25’s

Optional: Muscle-up practice

9.11.Never-Forget

Wednesday, September 10th, 2014

WOD:
20 Jerks, 135/93
20 Med ball Squat Cleans, 20/14
20 Kettlebell Swings, 53/35
20 Pushup to Deadlifts, 135/93
20 Kettlebell Swings
20 Med ball Squat Cleans
20 Jerks

Strength/Skill: 5 x 10 Overhead Squats, climbing

Optional:
EMOM x 10min
Odd: 8 Toes to bar
Even: 4 HSPU

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