Strength/Skill: Bench Press, 3x1 @ 90% or Ring Pushups VT

WOD: 

Complete as many rounds as possible in 20 minutes of:
175m Sled Drag (90/50)
1 Legless Rope Climb (sub 5 L-pullups)
20 Kettlebell Swings (55/35)
Post rounds to comments.

Strength/Skill: Front Squats, 3x3 @ 85% or Pistols VT

WOD:

Run 10k (LaFortune Park loop, twice)

or,

Come to the gym and row 5k 

Post time to comments. 

Strength/Skill: Snatch, 3x4 @ 80% or 15 sec. max double-unders VT

WOD: 

1RM Clean
1RM Jerk

Post loads to comments.

NextGen, 4 years ago...

Attention:

1. Interested in training with us?  We will be starting a new two-week series of OnRamp classes for beginners, tonight at 7pm!  Classs are every Mon-Wed-Thurs at 7pm for two weeks.  Size is limited, so call 918-850-5069 to reserve your spot!

2. Dont forget, we offer a women's only Boot Camp class every Monday-Wednesday-Friday at 9:30am.  You do not need to go through the OnRamp classes to join and costs $100/mo. (free to all NextGen CF ladies).  Just call the above number to start!

Strength/Skill: Back Squat, 3x5 @ 75% or 10 consecutive box jumps VT

WOD: 

Ten rounds for time, of:
10 Wallball 2-fer-1's (20/14)
10 Hand-release pushups 
Post time to comments.

Rest Day!

9am: NextGen CF Kids!

10am Member class:

Complete as many reps as possible in 5 minutes each exercise, with a 1 minute rest between of:
Pullups
Pushups
Situps
Squats

11am Competiors class:

Complete as many reps as possible in 5 minutes each exercise, with a 1 minute rest between of:
Strict Pullups
Ring Pushups 
Romanian Deadlift (95/55)
Squat Snatches (95/55) 

Thanksgiving Week Schedule

Thursday: Closed for Thanksgiving
Friday: 12pm class only!
Saturday: Back to regular hours 

Skill/Strength: Overhead Squats/GHD Situps

WOD: 

Front Squats (155/85) (***oops!  meant to be 115# for women!)
Sumo Deadlifts (155/85)

Rep scheme is:
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10 
For time.

Happy Thanksgiving!

What are you thankful for?

Thanksgiving Week Schedule
Mon, Tues, Wed: Regular hours 
Thursday: Closed for Thanksgiving
Friday: 12pm class only!
Saturday: Back to regular hours 

 Skill/Strength: Squat Clean/Rope Climb

WOD: 

Five rounds for time of the following:
5 Knees to Elbows
10 Standing Long Jumps
20 Lunges
30 Bootstraps

Thanksgiving Week Schedule
Mon, Tues, Wed: Regular hours 
Thursday: Closed for Thanksgiving
Friday: 12pm class only!
Saturday: Back to regular hours 

Skill/Strength: Shoulder Press/HSPU

WOD: 

Four rounds for time of:

Run 400 meters
20 Kettlebell Snatches (55/35)
Post time to comments.

Thanksgiving Week Schedule
Mon, Tues, Wed: Regular hours 
Thursday: Closed for Thanksgiving
Friday: 12pm class only!
Saturday: Back to regular hours 

Today we will warm up with just one of Bob Harper's fitness regimens for a Totally Ripped Core; the 2-minute CrossFit Challenge.

:30 Max rep Box Jumps (24"/20")
:30 Max rep Sumo Deadlift High Pulls (looks like 75/53)
:30 Max rep Push Presses (same wgt. as SDHP)
:30 Max rep Ball Slams (14/8 - no way was that a 20/14)
Try to get as many reps as Fitness Professional Jillian Michaels!  (I counted 15-12-8-10=40).

WOD:

21-15-9 reps, for time of:
Pushup-to-Deadlift (185/115)
Kettlebell Thrusters (55's/35's) 

Rest Day!

New "The Batman Files" book seen at Barnes and Noble.  Check out his training - see anything familiar?  (Five-round "Helen" anyone?)
It's true... Batman is a CrossFitter.

9am: NextGen CF Kids!

10am: Team WOD

11am: Competitors class 

Clark's Christmas Tree

Skill/Strength: none

WOD: "The Seven"

Seven rounds for time of:
7 Handstand push-ups
7 Thruster, (135/95)
7 Knees to elbows
7 Deadlift, (245/160)
7 Burpees
7 Kettlebell swings, (70/55)
7 Pull-ups

Skill/Strength: Front Squats/Pistols

WOD:

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Post time to comments.

Skill/Strength: Snatch/Double-Unders

WOD: "Ryan"

Five rounds, for time of:
7 Muscle-ups
21 Burpees
Each burpee terminates with a jump one foot above max standing reach.

or,

Five rounds, for time of:
100 ft. Lunge walk w/plate overhead (45/25)
21 Burpees 
Each burpee terminates with a jump one foot above max standing reach. 

Skill/Strength: Back Squat or Box Jump

WOD:

"Grace"
For time:
30 Clean and Jerks (135/95)

OR

"Isabel"
For time:
30 Snatches (135/95)

Last week's "Grasshoppers"

Skill/Strength: Deadlift versions/pullup versions

WOD:

Pushup-to-Deadlift (135/95)
Kettlebell Thrusters (55's/35's)

10-9-8-7-6-5-4-3-2-1 rep rounds for time. 

Rest Day!

9am: NextGen CF Kids!

10am: Hero's WOD: “Colby”

Five rounds for time of:

10 Handstand Pushups
17 Snatches (75/45)
11 Chest-to-bar pullups

Post time to comments.

11am: Competitors WOD

Members of our CrossFit community lost their precious, 4 year-old son, Colby, in a tragic accident last month. His parents (Josh and Arami), the Owasso Fire Department, and the CrossFit community are in the works of developing numerous fundraisers on behalf of Colby to find a cure for Angelman syndrome (any donations can be made to www.cureangelman.org). CF Owasso has put together a memory WOD, on behalf of Colby.

Skill/Strength: Overhead Squats/GHD Situps

WOD: "Eleven"

Pullup  - Pushup   - Situp    -  Squat
1 rep     - 2 reps      - 3 reps   - 4 reps
2 reps   - 4 reps      - 6 reps   - 8 reps
3 reps   - 6 reps      - 9 reps   - 12 reps 

Continuing on until final round of,11 reps  - 22 reps   - 33 reps  - 44 reps

For time.

Compare to Tuesday, August 17th, 2010

Skill/Strength: Jerk/Dips

WOD: "Tommy V"

For time:
21 Thrusters, (115,75)
12 Rope Climbs, 15 ft.
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs

Post time to comments.

Skill/Strength: Squat Clean/Rope Climb

WOD:

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.  Post total to comments.

Skill/Strength: Press/HSPU

WOD:

"Cindy"
Complete as many rounds in 20 minutes as you can of: 
5 Pull-ups 
10 Push-ups
15 Squats

OR

Complete as many rounds in 20 minutes as you can of: 
5 Muscle-ups
10 Pistols, alternating
15 Power Snatch (75/45)

Post your choice and rounds completed to comments.

Clark's been really bumping up his training lately.

Interested in training with us?  We will be starting a new two-week series of OnRamp classes for beginners, tonight at 7pm!  Class size is limited, so call 918-850-5069 to reserve your spot!

Skill/Strength: Bench Press/Ring Pushups

WOD:

Complete as many rounds as possible in 20 min of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.  Post rounds completed to comments.

WOD Demo from CF Maxim - video [wmv] [mov]

Rest Day!

Bucket List Ideas - 1000 Things to do Before You Die 

9am: NextGen CrossFit Kids!

10am: Team WOD

11am: Competitors WOD

Skill/Strength: Front Squat, 5x2 @ 85%

Adam's week of WOD's - #5

"2011 Regionals Individual WOD 4"
100 Pullups
100 Kettlebell Swings (55/35)
100 Dubs
100 Overhead Squats (95/65) 

General Rules:
All pull-ups must be completed before the kettlebell swings, all the swings before the double-unders, and all the double-unders before the overhead squats. There is a 25min time cap. If an athlete cannot finish in the time cap, their score is the time cap plus a one second penalty for each rep not completed.

Pull-ups:
These are standard pull-ups. Full extension of the arms at the bottom, chin over the height of bar at the top. Any grip on the bar and any type of kipping are allowed.

Kettlebell swing:
At the top of the swing, the kettlebell must be fully inverted (bell over the handle), centered over the feet with the hips and knees fully extended and the arms straight. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels. There is no requirement for flexing the knees.

Double-unders:
These are standard double-unders with the rope passing twice around the body in a forward motion with each jump. Swinging the rope backward is not permitted. For the rep to count, the rope must clear twice.  Attempts where the rope catches before clearing twice do not count. You are permitted to use your own rope.

Overhead squat:
This is a standard overhead squat. The barbell must be kept overhead with the arms locked. At the bottom, the crease of the hips must pass below the height of the knee cap. At the top, the knees and hips must be completely open with the barbell over heels. The judges will be particularly strict about ensuring the hip becomes fully open at the top (no leaning forward).

Skill/Strength: Goat Volume Training (20 min.)

Adam's week of WOD's - #4

Row 2k
50 Wallballs (20/14)
Row 1k
35 Wallballs
Row 500m
20 Wallballs
For time.  Post time to comments. 

Skill/Strength: Shoulder Press, 3x3 @ 75%

Adam's week of WOD's - #3

Run 400m
50 Hand-release Pushups
Run 400m
50 HRPU
Run 400m
50 HRPU
Run 400m 
For time. 

Johnny Bunn!