Attention members: 1. Wednesday night at 6pm is...
The latest from Next Generation CrossFit in Tulsa, Oklahoma...
1. Wednesday night at 6pm is “Bring a buddy” class!
2. We will be closed Thursday for Thanksgiving
3. All regular Friday classes will be cancelled. We will be open for a 10 and 11am class only.
WOD: “The Filthy Fifty”
50 Box jumps (24″/20″)
50 Jumping pull-ups
50 Kettlebell swings (35/25)
50 Walking Lunge steps
50 Knees to elbows
50 Push press (45/33)
50 Back extensions
50 Wall ball shots (20/14)
50 Double unders
Post time to comments.
Optional: Close-grip Bench Press: 3 x 10, across, heavy
9am: Olympic Weightlifting class – Snatch, 1-1-1
25 Kettlebell Swings, 55/35
25 Wallballs, 20/14
25 Box Jumps, 20″/16″
Max rep Press, 115/73
Max rep Front Squat, 115/73
Rest 2 minutes
Perform the two movements back-to-back without rest. Rest a full two minutes after each set of Front Squats. Your score is the total number of presses plus the total number of squats in the five-round session.
Handstand walking box drill
If I keep up with these memes, I’m not going to have any gym members left.
Sorry guys, I can’t stop laughing at some of these!!!
20 Toes to bar
20 Kettlebell Snatches, 53/35
Max rep double-unders in 2 minutes.
9am: OLY weightlifting class – Clean & Jerk
10am: Partner WOD
Buy in: 100 situps
Chest to bar Pullups
Partner A does all of the Thrusters for the first 21-15-9, then switches to all of the Pullups for the second 21-15-9.
Partner B does all of the Pullups for the first 21-15-9, then switches to all of the Thrusters for the second 21-15-9.
Cash-out: 100 Deadlifts, 115/78
Only one person moving at a time.