"The Filthy 50"
50 Box jumps (24"/20")
50 Jumping pull-ups
50 Kettlebell swings, (35lbs/25lbs)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, (45lbs/33lbs)
50 Back extensions
50 Wall ball shots, (20lbs/14lbs)
50 Burpees
50 Double unders
For time.

A great day at CF OKC!!!  (About 40 CrossFitters from Oklahoma got together for a fun workout and grillout on Sunday.  It was a blast, thanks Jason!)

Breck (owner of CF Jenks)

There will be no class today at 2pm.  We apologize for any inconvenience.

There will be no class tomorrow at 2pm.  We apologize for any inconvenience.

For time:
100 Ball Slams
100 High Knees
100 Supermans

"Randy"
75 Power Snatches (75/53) for time.

Aillee takes charge!

Eric's favorite new CF Video! (not family friendly)  

As many rounds as possible in 20 minutes of:
5 Knees to Elbows ("K2E")
10 Thrusters (45/33)
15 Double-Unders ("Dubs")

For time:
100 ft walking lunge
10 strict Pullups 
2 Hang Cleans (95/65)
100 ft walking lunge
8 strict Pullups
4 Hang Cleans
100 ft walking lunge
6 strict Pullups
6 Hang Cleans
100 ft walking lunge
4 strict Pullups
8 Hang Cleans
100 ft walking lunge
2 strict Pullups
10 Hang Cleans

Chad cranking out the pullups (chest to bar!) with a 20lb vest on last weeks WOD  "Murph" (Run a mile, 100 pullups, 200 pushups, 300 squats, run a mile, for time)

"Karen"...(wmv)(mov)
For time:
150 Wallballs (20lbs@10ft./14lbs@8ft.)

***Dont forget to listen to our little 10min radio interview at 3pm today on KFAQ 1170am!***

"Nancy"
Run 400m
15 Overhead Squats (95/65)
Five rounds for time.

Overhead squatting safely...(wmv)(mov)

"Twins on Rings"
 

For time:
100 Deadlifts with 1/2 your bodyweight
100 Abmat Situps
100 PVC Pushups
Post time and deadlift weight to comments.

Next Generation CrossFit makes it to the radio!?!  I don't believe it.  
Check out the LiveWellTulsa.com Radio Show this Sunday (tomorrow) at 3pm on 1170am KFAQ!

"Rooster"
10 Burpees
20 Double-under (sub X5 Single-unders=100)
Ten rounds for time.

Shoulder Press 1-1-1
Push Press 3-3-3
Push Jerk 5-5-5
Post weights to comments.

Grab three buddies and complete the following for time:
"Team Trevor"...(wmv)(mov)
300 Pullups
400 Pushups
500 Situps 
600 Squats
(Maximum of two people working at a time)

Last week's "Extracting the Wounded" (200m sandbag carry with 120lbs/90lbs)

"The Dawn"
For time:
100 Squats 
90 Situps 
80 Double unders 
70 Pushups 
60 Jumping pullups 
50 Thrusters (45/33) 
40 Alternating Supermans 
30 Box jumps (24"/20") 
20 Barbell Suitcase deadlifts (80/50) 
10 Dips
(Compliments of CFLA)

Please mark your calendars for the weekend of May 2nd and 3rd to come to Ft. Worth, TX to help cheer us on and represent Next Generation CrossFit!  You do NOT want to miss this!

Three of our five Regional Qualifier competitors: 
Wade, Adam and Eric after this brutal 3/14/09 HQ WOD...(wmv)(mov)  

What are the CrossFit Games?  The CrossFit Games are the ultimate test of fitness. It's a grueling two-day competition in which the world's fittest athletes compete in a variety of workouts. What are the workouts? Each year they change, and the details of them are not announced until a couple days before the event. This means that all year long, the athletes are training for a competition whose format is almost completely a mystery. 

For time:
Run 400m
20/20 Kettlebell Lunges
Run 400m
10/10 Kettlebell Lunges
Run 400m
5/5 Kettlebell Lunges
Run 400m
Post time to comments.

Harper is a sweetie!

Five rounds for time, of the following:
50 Deep Squats
100 Single Unders 

Is that little Rorie deadlifting 213lbs?!? 

"Fight Gone Bad"
Three rounds of:
Wall-ball: 20 pound ball, 10 ft target. (for reps)
Sumo deadlift high-pull: 75 pounds (for reps)
Box Jump: 20" box (for reps)
Push-press: 75 pounds (for reps)
Row (for calories)

In this workout you move through all five stations after a minute of max reps each.
On call of "rotate," all athletes should move to next station immediately for best score.
Each round is exactly five minutes followed by a one-minute break before returning to round two and three.
This WOD is exactly 17 minutes long since the clock does not reset or stop between exercises. 
One point is given for each rep, except on the rower where each calorie is one point.

In case you were wondering...

Overhead Squats
1-1-1-1-1-1-1

"Tabata This"
Squats
Pushups
Pullups
Situps
Row (for calories)
For 20 seconds do as many reps of the assigned exercise as you can, then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, making it 4 minutes total per exercise. Rest one minute before moving on to the next exercise. This make for a 24 minute workout.
Scoring will be explained before the workout.
Post score to comments.

Happy birthday Shelly, we love you!

Run a 5K

Yes!  Warm weather!!!

Gymnastic, Powerlifting/OLY Weightlifting, and MetCon Record Day!

 

Hey, I know we posted this WOD on a Sunday recently, but only one person showed up!  
Therefore today we will be doing "Michael":
Three rounds for time of:
Run 800 meters
50 Back (Hip) Extensions
50 Sit-ups
Post time to comments.

Our friends at CrossFit Santa Cruz Central have a great new "Michael" video.
(We will be doing the warmup on the video today, too!)  See you soon!

Five rounds for time of:
15 Deadlifts (95/65)
12 Front Squats
9 Hang Power cleans
6 Push Jerks

Hey Eric, take a look at what 90 days of Crossfit has done for me.  Thanks for everything, Steve.

Steve, are you freakin' kidding me?!?  Thank YOU for being such an inspiration man!  Wow!!! 
May you enjoy a long, fruitful life with your wife and five kids, bro!

Partner up with someone and complete the following.
For time:
Row 5000m
300 Air Squats
Feel free to mix it up however you want, but by the end there needs to be 5000 meters rowed and 300 squats completed.  Both people should be working at the same time to complete the task.

Hey everyone, today starts our first official Next Generation FitKids (ages 5-12) class at 4pm!  We should have the website updated soon, so feel free to call for schedule and prices in the meantime.

Adam ("A-Bomb") is getting ready for the CF SW Regional Qualifiers.  Keep an eye on this guy!