Other News

Thursday, July 2nd, 2015

Bring-a-Buddy Thursday!

Day 4 of Benchmark Week. How are you feeling? Are you crushing your old PR’s?

WOD: “Elizabeth”

Squat Clean, 135/95
Ring Dips
21-15-9 reps, for time.

Strength/Skill: 100 Situps, for time

Pick-up challenge of “Bring Sally Up” – Bench Press version!

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Wednesday, July 1st, 2015

Day 3 of Benchmark Week! Can you make it all 6 days?

WOD: “Kelly” or “Annie”

“Kelly”
Five rounds for time:
Run 400 meters
30 Box jumps, 24″/20″
30 Wallballs, 20/14

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

Strength/Skill:  Assault bike, :30/:30r x 10min

100 Hollow Rocks anyone?

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Tuesday, June 30th, 2015

Day Two of Benchmark Week! Try to make it in for all five!

WOD: “Diane”

21-15-9 reps of:
Deadlift, 225/135
Handstand push-ups

Post time to comments.

Strength/Skill: 4 minute “Goat” Tabata!

Sisters Robiah and Asimah!

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Monday, June 29th, 2015

Reminder: This Saturday from 9am to 2pm, we will be one of the host gyms for this year’s “2nd Annual CrossFit Poker Run”!

Benchmark Week!  Dig up your PR’s and come in with a game plan to crush them!

WOD: “Helen”
Three rounds for time:
Run 400 meters
21 Kettlebell Swing, 55/35
12 Pull-ups
Post time to comments.

Strength/Skill:
500m Sled Drag, for time – you choose the weight

Just wanted to give a shout out to Coach Dylan as he moves on to coach at CrossFit Sand Springs!  Thanks Dylan, for your years of dedication, hard work and perseverance and know that you will always have a home here at NextGen.

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Sunday, June 28th, 2015

Rest Day!

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Saturday, June 27th, 2015

9am: Olympic Weightlifting Class – Clean & Jerk

10am: Partner WOD

As a team, complete as many reps as possible in 20 minutes of following rep scheme:

Thruster, 3 reps (95/63)
3 Pull-ups
Thruster, 6 reps
6 Pull-ups
Thruster, 9 reps
9 Pull-ups
Thruster, 12 reps
12 Pull-ups
Thruster, 15 reps
15 Pull-ups
Thruster, 18 reps
18 Pull-ups
Thruster, 21 reps
21 Pull-ups…

If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. Only one person may be moving at a time.

11am:  Brief meeting for all “Lean Machine” competitors on how to maximize your results in the next five weeks

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Friday, June 26th, 2015

WOD:
25 Overhead Squats, 75/43
50 Kettlebell Swings, 53/35
100 Hollow Rocks
50 Kettlebell Swings, 53/35
25 Overhead Squats, 75/43

Strength/Skill: Straddle/Pike to Headstands/Handstands

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