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

Thursday, April 17th, 2014

Strength/Skill: None

WOD:

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.

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Wednesday, April 16th, 2014

Strength/Skill: Handstand progressions

WOD:

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

Isabel’s box jump-over

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Tuesday, April 15th, 2014

Strength/Skill: Ring pushup progressions

WOD:

Deadlift 5-5-5-3-3-3-1-1-1

Post loads to comments.

Dave Durante holding a five minute handstand without moving. 

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Monday, April 14th, 2014

Strength/Skill: Skin-the-cat progressions

WOD:

Five rounds for time of:
Run 400m
15 Thrusters (115/75)
Post time to comments.

CrossFit Gymnastics Cert this weekend at Blue Star CrossFit in San Antonio, TX

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Sunday, April 13th, 2014

Rest Day

rest-days

Saturday, April 12th, 2014

9am: Open Gym

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.

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Friday, April 11th, 2014

Strength:  Bent over rows, 10-10-10-10

WOD: “2011 CrossFit Regionals WOD 1″

For time:
Run 1K
30 HSPU
Row 1K

Post time to comments.

Coach Heather!

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Thursday, April 10th, 2014

Strength:  Close-grip Bench Press,  4-4-4-4-4

WOD:

For time:

Row 1000m
50 Toes to bar
50 KB Snatch (44/25)

Post time to comments.

Cliff

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Wednesday, April 9th, 2014

Strength:  Front Squat 3-3-3-3-3

WOD:

Complete as many rounds as possible in 7 minutes of:
7 Deficit Pushups
7 Box jump-overs (20″/14″)
*rest 3 minutes
Complete as many rounds as possible in 7 minutes of:
7 Pullups
7 Starburst Burpees

Post total rounds and reps to comments.

Aspen, not Ashley.

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Tuesday, April 8th, 2014

Strength:  Hang Squat Clean 5-5-5-5-5

WOD:

Complete as many rounds as possible in 10 minutes of:
5 Snatch (155/93)
25 Double-unders

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