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

Thursday, February 26th, 2015

Attention NextGen members! The next five weeks of the 2015 CrossFit Opens will follow this format:

1. The CrossFit Games website will post a competition workout every Thursday night at 7pm for the next five weeks (known as 15.1, 5.2, 15.3, 15.4, and 15.5).  We will then post each workout for our next day’s (Friday) classes for non-competing NextGen members.
2. There will be a special 6pm class on Friday night and a 8am class on Saturdays dedicated to competitors. The entire gym is welcome and encouraged to come cheer us on!
3. If a competitor cannot compete on Friday night or Saturday morning, he may arrange for a Judge to validate him at another time. Validation may be done during class hours, but not by the coach running the class for that hour.

4. All scores must be submitted to Eric by Monday afternoon.
Thanks, looking forward to a great season! – Eric

Strength/Skill: none

WOD: ”Gotta Regatta”

Four separately timed rounds of:
500m row
Rest five minutes between rounds. Post times and damper settings to comments.

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1 comment

Wednesday, February 25th, 2015

Strength/Skill: Run 1 mile for time

WOD:
Complete as many rounds as possible in 10 minutes of:
20 Double-unders
20 Situps
20 Kettlebell Swings

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Tuesday, February 24th, 2015

Strength/Skill: Pistol or Muscle-up practice

WOD:
Five rounds for time:
5 Cleans, 155/105
5 Split Jerks
10 Pullups

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Monday, February 23rd, 2015

Hey everyone, just a reminder that the 2015 CrossFit Opens announce this Thursday!  All levels of NextGen athletes are encouraged to enter!   If you are interested or have any questions, click on the Opens widget to the right or ask one of our trainers.  Also, if you would like to be a Judge this year, please sign up at the gym!

Strength/Skill: Squat Snatch, 1-1-1-1-1

WOD:
Five rounds for time:
5 Snatch, 135/93
5 Overhead Squats
15 Pushups
Post time to comments

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Sunday, February 22nd, 2015

Rest Day!

Sunrise at NextGen

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Saturday, February 21st, 2015

9am: Open Gym and FREE class open to the public!

10am: Two-person team WOD

RX’d:
In teams of two, for time:
100 Double-unders, 50 each
50 Handstand push-ups while partner holds handstand
50 Toes-to-bar while partner hangs from the bar
50 Deadlift (225/153) while partner holds dumbbells in the front rack position (40’s/25’s)
100 Double-unders, 50 each

Scaled:
In teams of two, for time:
300 Single-unders, 150 each
50 Hand-release push-ups while partner holds plank
50 Situps while partner hangs from the bar in a tuck position
50 Deadlift (185/123) while partner holds dumbbells in the front rack position (40’s/25’s)
300 Single-unders, 150 each

Post times and partner to comments.

“Come to the edge.”
“We can’t. We’re afraid.”
“Come to the edge.”
“We can’t. We will fall!”
“Come to the edge.”
And they came.
And he pushed them.
And they flew.

~ Christopher Logue (1926)

Friday, February 20th, 2015

Strength/Skill: none

WOD:

15-12-9 reps for time of:
Thrusters, 95/63
Pull-ups
Rest 5 minutes
12-9-6 reps for time of:
Thrusters
Pull-ups
Rest 5 minutes
9-6-3 reps for time of:
Thrusters
Pull-ups

Post total overall time to comments.

J-Wag hitting a new Deadlift PR!

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Thursday, February 19th, 2015

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

WOD:

Complete as many rounds as possible in 12 minutes of:
1 Burpee
4 Turkish Get-ups (53/35)
8 V-ups

With each new round, add one burpee. Post score to comments.

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Wednesday, February 18th, 2015

Strength/Skill: Behind the neck Jerk + 2 Overhead Squats x 3, ascending

WOD:
Complete as many rounds as possible in 15 minutes of:
2 Muscle-ups
10 Overhead Lunges, 45/35 (bumper plate)
20 Box Jumps, 20″/16″
Post score to comments.

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Tuesday, February 17th, 2015

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

WOD:
Five rounds for time:
9 Deadlifts, 135/93
6 Hang Power Snatch
3 Overhead Squat

WOD Demo at CrossFit By Overload – video

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Monday, February 16th, 2015

Strength/Skill: Snatch Pulls (from floor) + Full squat snatch
(2 + 1) x 3, across

WOD:
Complete as many rounds as possible in 15 minutes of:
2 Handstand Pushups
10 Kettlebell Swings, 70/53
20 Squats
Post score to comments.

Quite possibly my favorite pic of 2015 so far.  If you can deadlift this much, you’re allowed a little crazy-eye once in a while.

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Sunday, February 15th, 2015

Rest Day!

Brad K resting.

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Saturday, February 14th, 2015

9am: Open Gym and FREE class open to the public!

10am: “Man Down”

Two-person Tag-Team WOD

50 Deadlifts (225/163)
60 Burpees
70 Shoulder to Overhead (135/93)
80 Pullups
90 Front Squats (135/93)
100 Hand Release Pushups

Only one partner working at a time. Post partner and score to comments.

C-Bird, getting results.

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Friday, February 13th, 2015

Strength/Skill: DB Shoulder Presses (strict) w/40’s/25’s, 4 sets of max reps

WOD: “10-minute Kettlebell Snatch test” (55/35)

Post total reps to comments.

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Thursday, February 12th, 2015

Strength/Skill: Pistol practice (10 min)

WOD:

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

or,

“Viking Annie”
Row 500m, 400m, 300m, 200m, 100m
Situps
50-40-30-20 and 10 rep rounds; for time

Post time to comments.

 

Wednesday, February 11th, 2015

Strength/Skill: Overhead Squats, 5 x 5 across

WOD:
Five rounds for time:
10 Pullups
5 Shoulder to Overhead, 165/113

Congrats to Mo and Tabitha on their L1 Cert!

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Tuesday, February 10th, 2015

Strength/Skill: Muscle-up transitions

WOD:
In teams of 2:
50-40-30-20-10 rep rounds
Wall Balls, 20/14
Power Cleans, 135/95
Post scores to comments.

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Monday, February 9th, 2015

Strength/Skill: Muscle Snatch practice, 5 x 5 (light weight)

WOD: “Marston”
Complete as many rounds as possible in 20 minutes of:
1 Deadlift (405/285)
10 Toes To Bar
15 Lateral Barbell Burpees

William Blake Marston died during a Navy Seal training exercise on Saturday, January 10th, at the age of 31. Blake was a resident of New Hampshire, a graduate of Stonehill College and frequently trained at CrossFit NewEngland.

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Sunday, February 8th, 2015

Rest Day!

Saturday, February 7th, 2015

9am: Open gym and FREE beginner’s class!

10am: Partner WOD

Run 400 meters together, at the same pace
10 Back squats, 10 Front Squats, 10 Overhead Squats (95/53)
Run 400 meters together
10 Shoulder Press, 10 Push Press, 10 Push-Jerk (95/53)
Run 400 meters together
10 Deadlifts, 10 Squat Cleans, 10 Snatches (95/53)
Run 400 meters together

The reps are done in synchronicity and the run is kept to the pace of the slower runner. Post partner and time to comments.

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Friday, February 6th, 2015

Strength/Skill:  Behind-the-neck Shoulder Presses, 5 x 5 across

WOD:
Two rounds for time:
25 Bootstraps
20 Chest to bar Pullups
15 Handstand Pushups
10 Squat Snatch, 135/95

 

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Thursday, February 5th, 2015

Strength/Skill: Hang Clean + Hang Clean + Hang Squat Clean.  Work up to a heavy load.

WOD:
In teams of 2, complete as many rounds as possible in 20 minutes of:
10 Double-unders
10 Burpees
10 Sit-Ups
10 Box Jumps, 20″/16″
*Each round add 10 reps to each movement.  Only one person working at a time.

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Wednesday, February 4th, 2015

Strength/Skill: EMOM x 10: 2 Overhead Squats

WOD:
Three rounds for time:
30 Cal on Rower or Assault Bike
30 Kettlebell Swings, 53/35
30 Wallballs, 20/14

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Tuesday, February 3rd, 2015

Strength/Skill:
EMOM x 10:  3 Muscle-up transitions on the low rings

WOD:
Complete as many rounds as possible in 15 minutes of:
1 Clean and Jerk (135/93)
1 Round of Cindy (5 pull-ups, 10 push-ups, 15 air squats)
2 Clean and Jerks
1 Round of Cindy
3 Clean and Jerks
1 Round of Cindy
4 Clean and Jerks
1 Round of Cindy
Continue on adding 1 Clean and Jerk each round until time frame is up.

Happy Birthday Luila!

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Monday, February 2nd, 2015

New two-week series of Beginners classes starts tonight at 7pm!!!

Strength/Skill: Snatch grip Deadlift, 5 x 3 ascending

WOD:
Complete as many rounds as possible in 15 min:
10 Power Snatch, 95/65
10 Hand Release Push-Ups
10 Toes To Bar
10 Box Step-ups holding Wallball, 24″/20″

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Sunday, February 1st, 2015

Rest Day!

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Saturday, January 31st, 2015

9am: Open gym and FREE beginner’s class!

10am: “Two-person Beach Assault”

“Row to shore” – Row 1500m
“Storm the beach” –Run 500m (together)
“Attack the objective” – 150 Burpees and 150 Wallballs (20/14)
“Transport the wounded” – 500m Partner Carry
“Row to Extraction point” – Row 1500m

For time.  One person moving at a time except on runs.
Only non-whiners will be allowed to go on this mission.

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Friday, January 30th, 2015

Strength/Skill: Back Squat, work up to a heavy single

WOD: “Daniel”

For time:
50 Pull-ups
400 meter run
21 Thrusters (95/65)
800 meter run
21 Thrusters
400 meter run
50 Pull-ups

Post time to comments.

Thursday, January 29th, 2015

Strength/Skill: Tabata Planks

WOD:
Three rounds for time:
175m Lunge Walk
25 Ring Rows
Post time to comments.

Wednesday, January 28th, 2015

Strength/Skill: Bench Press – work up to a heavy single

WOD: “Nate”

As many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand Pushups
8 Kettlebell Swings (70/55)

Post score to comments.