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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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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Thursday, June 25th, 2015

“Bring a Friend Thursday!”  We will be offering the “Baseline” WOD to all visitors today!

2014 CrossFit Games Event Three: “The Triple 3″
Row 3,000 meters
300 Double-unders
Run 3 miles
For time.

*Scaled Option One:
Row 1,000 meters
100 Double-unders
Run 1 mile
For time.

*Scaled Option Two:
Row 2,000 meters
200 Double-unders
Run 2 miles
For time.

Please make sure to show up hydrated and on time for this one folks!
Option One athletes will go first, Option Two athletes will go second, Rx’d will go third since they will need the most time on rowers.

2014 Games Men scores range: 33:03 to 41:26, Games Female scores range: 36:07 to 48:55

(Look under our “search” option to compare to Monday, August 11th, 2014)

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