Strength/Skill: Back Squat or Agility Drills

WOD:

21-15-9 reps, for time, of:

2-for-1 Wallballs (20/14)
Knees-to-Elbows

Post time to comments.

Strength/Skill: Snatch or Double-unders

WOD: 2012 CrossFit Games "Masters" Workout Three

For time:
Row 1K
30 Cleans (135/95)
50 Burpees

Time Cap: 15 minutes

Strength/ Skill: Front Squat or Pistols

WOD: 2012 CrossFit Games "Masters" Workout Five

For time:
10 Deadlifts (275/195)
20 Pull-ups
30 Box jumps (24"/20")
40 Kettlebell swings (55/35)
50 Double-unders
40 Kettlebell swings
30 Box jumps
20 Pull-ups
10 Deadlifts

Time Cap: 17 minutes

Good times and a half-a-Josh

Gym closed on Sundays.

Run, row, bike, jump rope, swim, stretch or roll out.

Multiple choice question...  Ben is completely happy that:

a) he finished the workout
b) he did not puke 
c) he has a dumbbell as a pillow
d) all of the above 

9am: Open Gym

10am: 

Two rounds for time of:

Run 500m
50 DB Pushups
Run 500m
50 DB Rows in plank position (40's/25's)

Post time to comments. 

Strength/Skill: Row/Run/Rope medley

WOD:

Deadlift

5-5-5-3-3-3-1-1-1 

Post loads and PR's to comments.

Eric C. workin' the Turkish Get-up

Strength/Skill: none

WOD: "The Filthy Fifty"

For time:
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 Burpees
50 Double unders

Post time to comments.

Strength/Skill: Hollow Rocks

WOD: "Nate"

Complete as many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand Pushups
8 Kettlebell Swings (70/55)
Post rounds completed to comments.  

Strength/Skill: Press

WOD: "The Crippler"

30 Back Squats (225/155)
Run 1 mile 

For time. 

Heather from Ground Zero CrossFit!

Strength/Skill: Cleans or Pullup practice

WOD:

Complete as many rounds as possible in 20 minutes of:
5 Handstand push-ups
7 Chest to bar pull-ups
10 Dumbbell squat snatch, alternating (40/25)

Post rounds completed to comments.

Gym closed on Sundays.

Run, row, bike, jump rope, swim, stretch or roll out.

"Morrison"  (Tag Team!)

50-40-30-20 and 10 rep rounds of:

Wall ball shots, 20/14
Box jump, 24"/20"
Kettlebell swings, 55/35

Team up with a partner and complete the rep scheme together!  Post time to comments.

The 2013 CrossFit Games are right around the corner!  Do you know who this athlete is?

Strength/Skill: Bench Press or Pushups

WOD: 

Four rounds for time of:

Run 400m
15 Sumo Deadlift High Pulls (95/63)

Post time to comments.

Dylan!

Strength/Skill: Back Squat or Box Jumps

WOD: "Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.  Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".  Post Tabata score for each exercise to comments and total for final score. (e.g., 10, 22, 9, 15, 15 = 71)

Strength/Skill: Snatch or Double-under practice

WOD:

Complete as many rounds as possible of the following rep scheme in 12 minutes:

10 Double Unders
2 Dumbbell Turkish Get-ups (40/25)
20 Double Unders
4 Turkish Get-ups
30 Double Unders
6 Turkish Get-Ups 
40 Double Unders
8 Turkish Get-ups
etc...

Post rounds and reps to comments

Ashley

Strength/Skill: Front Squats or Pistols

WOD: 

Three rounds for time, of:

1 Deadlift (365/218)
2 Muscle-ups
3 Squat Cleans (200/120)
4 Handstand Pushups

Post time to comments.

Rich Froning does "King Kong" (Deadlift 455 lbs, Squat Cleans with 250 lbs)

Dubbs and Ken

Strength/Skill: None

WOD:

For time:

30 Snatch (135/93)
Run 1 mile
30 Clean and Jerks (135/93)
Run 1 mile

Compare to Friday, December 28th, 2012 

Julie's back!

Gym closed on Sundays.

Run, row, bike, jump rope, swim, stretch or roll out.

9am: Open Gym

10am: "Coe"

Ten rounds for time of:
10 Thrusters (95/65)
10 Ring push-ups

Post time to comments.

Jon

Good luck to all Oklahoma CrossFit Gyms and Athletes that will be competing at the North Central Regionals this weekend!

Strength/Skill: Jerks or Dips

WOD:

Five rounds for time of:

20 Kettlebell Snatches (55/35)
15 Kettlebell Swings (55/35)
10 Kettlebell Goblet Lunges (55/35)

Post time to comments.

Coach Justin, newly certified in this radical new exercise movement, will be offering free lessons this morning at 5:30am!!!

Strength/Skill: Overhead Squat, or L-sit practice

WOD:

Three rounds for time of:
5 L-sit Pullups
15 Sumo Deadlifts (225/145)
25 Wallballs (20/14)

Post time to comments.

Strength/Skill: Presses or Handstand Pushups

WOD:

Two rounds for time of:
100 Double-unders
50 Shoulder to overhead (95/63)
25 Toes to bar

Post time to comments.  Compare to Monday, February 11th, 2013

Dr Willets on last week's GHD Situp WOD

Strength/Skill: Cleans

WOD: 

Fifteen rounds of:
Power snatch followed immediately by five overhead squats.

Start light and add weight. Post starting weight and max weight to comments.

WOD Demo with Sarah Hopping - video [wmv] [mov] [HD mov]

Happy Memorial Day!  

Do something to thank or honor a veteran today! 

1. Next Generation CrossFit will be open for 9am and 10am classes only.  Friends and family are welcome!

2. We will be starting a new round of Beginners classes Tuesday at 7pm instead of tonight.  (Beginners classes normally run for two weeks, every Mon, Tues and Thursday at 7pm and are included in your first month's membership fee)  Call 918-850-5069 to secure your spot.

9am or 10am: "Murph"

For time: 
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run 

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  This workout was one of Mike's favorites and he'd named it "Body Armor". 

Gym closed on Sundays.

Run, row, bike, jump rope, swim, stretch or roll out.
 

One-year-old handstand pushups.

Reminder: This Memorial Day (Monday, May 27th) Next Generation CrossFit will be open for 9am and 10am classes only. 
We will be doing the Memorial Day "Murph" workout named after Navy Seal Lt. Michael Murphy. Please feel free to bring friends and family!

9am - 11am:  "The CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Jamie and her smiley face.

Strength/Skill: Bench Press or Ring Pushups

WOD:

Three rounds of:

1 min max rep Thrusters (95/63)
:30 sec. rest 
1 min max rep GHD Situps 
:30 sec. rest 

C - Bird

Strength/Skill: Back Squat or Box Jump

WOD:

Four rounds for time of:

10 BB Box Step-ups (20"/16" with 75/45)
15 Kettlebell Swings (55/35)
20 Double-unders

Post time to comments. 

Strength/Skill: none

WOD:

Complete as many reps as possible in 30 minutes of the following:

3 Strict Pullups
6 Deficit Pushups (hands on bumper plates, or hands on kettlebell-chest to abmat)
9 Jumping Squats 
---------------------
4 Chest to Bar pullups
8 Hand Release pushups
12 Med ball Front Squats (20/14)
---------------------
5 pullups
10 Pushups
15 Squats

Post rounds and any additional reps to comments. 

Just wanted to give our crew a heads up that on Memorial Day (Monday, May 27th) Next Generation CrossFit will be open for 9am and 10am classes only.
We will be doing the Memorial Day "Murph" workout named after Navy Seal Lt. Michael Murphy who died bravely while trying to save his friends.
In honor and appreciation of this American hero, we are recommending that all of us read (or re-read) "Lone Survivor" by Marcus Luttrell before doing the WOD.
Thanks to all who do! Can't wait!

Strength/Skill: Front Squats or Pistols

WOD: "Jerry"

For time:
Run 1 mile
Row 2K
Run 1 mile

Post time to comments