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

Tuesday, July 22nd, 2014

WOD:
25 Front Squats, 195/123
25 Jerks, 145/93
25 Thrusters, 95/63
One barbell.  Rip through for time.

Strength/Skill:
Mobility work: Deep foam roll/lacrosse ball

Optional:
Run 800m for time.

It has begun.

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Monday, July 21st, 2014

WOD:
25 Burpee buy-in
3RFT:
10 Deadlifts, 275/183
25 Kettlebell Swings, 53/35
50 Double-unders

Strength/Skill:
Accumulate 2 minutes worth of L-sits

Optional:
EMOM x 10min:  1 Muscle-up on first minute, 2 MU’s on the second, 3 MU’s on the thirds, etc.  Continue as long as able.  When you cannot complete the rep amount for that minute, reset rep scheme back to 1 with the remaining time.

Heather and Andy on minute 22 of last week’s 30 minute Burpee/Row WOD.

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Sunday, July 20th, 2014

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.

Sprint training:  Because you never know when you’ll have to hightail it outta there.

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Saturday, July 19th, 2014

7am-8:30am: Competitors Training

8:30am-10am: Olympic Weightlifting class

10am: Partner WOD  “Nutts”

For time:
10 Handstand push-ups
15 Deadlift, (250/170)
25 Box jumps, (30″/24″)
50 Pull-ups
100 Wallballs, (20/14)
200 Double-unders
Run 400 meters with a (45/25) plate

Only one partner working at a time.  Both must each carry the weight on the final run.

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Friday, July 18th, 2014

WOD:
3RFT:
25 Wallballs, 20/14
25 Snatches, 75/53
25 Toes To Bar or Toes to Rings

Strength/Skill:  Deadlift + Hang Squat Clean + Squat Clean, work up to a heavy set

Optional:  Accumulate 3 minutes in a static Superman hold on the GHD, arms overhead, body horizontal to ground

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Thursday, July 17th, 2014

WOD:
EMOM x 30:
Odd: 15 Burpees
Even: 15 Calories on Rower

Strength/Skill: Front Squats, 5 x 7 across

Optional: Max distance UB handstand walk

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Wednesday, July 16th, 2014

WOD: “Easy Angie”
Break up the following in ANY order:
100 Pullups
100 Pushups
100 Situps
100 Squats
30 minute time cap.

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

Optional:
Max Double-unders in two minutes
Rest two minutes
Max Double-unders in two minutes

Tuesday, July 15th, 2014

Partner WOD: 
AMRAP 15 in an ascending ladder, 2-4-6-8-10-12, etc…
Lunges, 95/63
Deadlifts, 95/63
One athlete completes a full round while the other rests.

Strength/Skill: 5 x 10 Overhead Squats, 75/53  Slow, working on technique and positioning

Optional: 1 minute max burpee attempt

Yay, Melissa’s back from training for her Quadra-bi-mega-tri-duathalon!  Great job Mel!!

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Monday, July 14th, 2014

WOD:
100 Double-unders
7 Muscle-ups
25 Squat Clean Thrusters, 135/93
7 Muscle-ups
100 Double-unders

Strength/Skill:
Snatch, 3 x 1 across.  Heavy, but not max

Optional:
Strict BW Rows, 5 x 15, body horizontal in a reverse plank position

The Barber’s are back from Mexico!  I’d like to shout out a HUGE thank you! to all of the trainers for helping cover the classes while we were gone!

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Sunday, July 13th, 2014

Track WOD (find a local track and time your sprints for the following workout):

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

WOD:
6 x 600m
(200m walking recovery between sprints – NOT for time)

Cooldown:
1/2 mile cool down jog
Stretch, foam roll (10-15 minutes)

Log all of your times in a workout journal for your records. You will need them for future reference. A wristwatch with a chronograph will work perfectly.