Rest Day!

Happy New Year!!!

All regularly scheduled classes are cancelled today in lieu of today's throw down.

12:00 High Noon: 
Next Generation CrossFit's 2nd Annual Nerf War.

Please show up between 11:15 and 11:30 to suit up, load up and go over rules.  First game starts at 12pm sharp!

Dear little people:
To the left is Rambo, the action hero I grew up with.  
To the right is "Edward" the action hero you grew up with.
I'm just trying to break it to you gently...

Attention all:  There will be no scheduled CrossFit classes tomorrow.  Instead, we will be hosting our 2nd Annual Next Generation CrossFit Nerf War at high noon (see video below).  All Next Gen members and their kids are welcome to come.  You will need to bring your own Nerf gun, ammo, and protective eye wear.

"Diane"

Deadlift (225/135)
Handstand Pushups
21-15-9 reps for time.  

Post time to comments.  

Compare to Monday, August 8th, 2011

CrossFit Games season is right around the corner!

Attention all:  There will be no scheduled CrossFit classes this Saturday.  Instead, we will be hosting our 2nd Annual Next Generation CrossFit Nerf War at high noon.  All Next Gen members and their kids are welcome to come.  You will need to bring your own Nerf gun, ammo, and protective eye wear.

Also, due to instructor schedule conflict, there will be no CrossFit Kids! class tonight at 6pm.  We apologise for any inconvenience.

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

There is no time component to this WOD.  Allow enough rest between rounds to allow for max reps.  Post score to comments.

Compare to Thursday, September 22nd, 2011

Ian!

Attention all:  There will be no scheduled CrossFit classes this Saturday.  Instead, we will be hosting our 2nd Annual Next Generation CrossFit Nerf War at high noon (see video below).  All Next Gen members and their kids are welcome to come.  You will need to bring your own Nerf gun, ammo, and protective eye wear.

Also, due to instructor schedule conflict, there will be no CrossFit Kids! class this Thursday at 6pm.  We apologise for any inconvenience.

"Kelly" 

Run 400 meters
30 box jumps, (24"/20")
30 Wall ball shots (20/14)
Five rounds for time.

Post time to comments.

"NextGen is Out of Shape"

Compare to Wednesday, March 11th, 2011 and Monday, june 21st, 2010

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Merry Christmas to our CrossFit family from the Barbers!  
Love Luila, Sophia, Sebastian and Eric

Merry Christmas everyone!

The gym will be closed today in observance of Christmas Eve Day.

*All classes are cancelled this Saturday morning in observance of Christmas.  All normal classes Mon-Fri this week and next are still on.

 Today's WOD choices: "Linda" or "The 12 Days of Christmas"

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time. 
Post time to comments.

OR,

"The Twelve Days of Christmas"

1 Handstand Pushups
2 Push Ups
3 Burpees
4 Knees To Elbows
5 Box Jumps (20"/16")
6 Squats
7 Situps
8 Wallballs (20/14)
9 Doubleunders
10 Kettlebell Swings (55/35)
11 Pullups
12 Thrusters (95/65)

This WOD should be performed like the song is sung..."On the 1st of of Christmas my true love gave to me...1 HSPU...on the 2nd day 2 Push Ups, 1 HSPU...on the 3rd day 3 burpees, 2 push ups, 1 HSPU...etc...

Compare to Friday, Dec 24th, 2010 and Thursday, Dec 24th, 2009

*All classes are cancelled this Saturday morning in observance of Christmas weekend.  All normal classes Mon-Fri this week and next are still on.

CrossFit Games Open WOD 4:

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing Burpees
30 Overhead Squats (120/90)
10 Muscle-ups  

Post rounds and reps to comments.

NextGen Epic Matchup Pt 1:
Dubbs vs. Barber: I beat you, you beat me, I beat you, you beat me...

Three rounds for time of:

Row 500m
Run 500m
50 Double-unders

Post time to comments. 

How to hang out at NextGen!

We are looking for the right person to take over the childcare position in Kymm's "Women's-only class" on Mon-Wed--Fri classes at 9:30am.  If you are interested, please call Eric or Kymm.  Thanks!

"Chelsea"
5 Pull-ups
10 Push-ups
15 Squats
Each min on the min for 30 min.

Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. If you fall behind the clock, keep going for thirty minutes and see how many rounds you can complete.  Goal is to get 30 rounds in 30 minutes.  Post rounds to comments.

Post rounds completed to comments at the end of the 30 mins.

"Defining CrossFit" with founder, Greg Glassman - video [wmv] [mov]

Kymm's 9:30am M-W-F Women's class

1. We are looking for the right person to take over the childcare position in Kymm's "Women's-only class" on Mon-Wed--Fri classes at 9:30am.  If you are interested, please call Eric or Kymm.  Thanks!

2. Get a head start on the new year!  We will be starting a new two-week series of OnRamp classes for beginners, tonight at 7pm!  Classes will be every Mon-Wed-Thurs at 7pm for the next two weeks.  Class size is limited, so call 918-850-5069 to reserve your spot!

"Elizabeth"

Squat Cleans (135/95)
Ring Dips
21-15-9 reps, for time.  
Post time to comments. 

Get a head start on the new year!  We will be starting a new two-week series of OnRamp classes for beginners, Monday night at 7pm!  Classes are every Mon-Wed-Thurs at 7pm for two weeks.  Size is limited, so call 918-850-5069 to reserve your spot!

Rest Day

1. Get a head start on the new year!  We will be starting a new two-week series of OnRamp classes for beginners, Monday night at 7pm!  Classes are every Mon-Wed-Thurs at 7pm for two weeks.  Size is limited, so call 918-850-5069 to reserve your spot!

2. We will be cancelling the NextGenCF Kids! class today due to scheduling conflicts.  We apologize for any inconvenience.

9am: NextGen CF Kids! - Canceled!

10am: Members WOD

11am: Competitors WOD

WOD: "DT"

Five rounds of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
For time

1. Get a head start on the new year!  We will be starting a new two-week series of OnRamp classes for beginners, Monday night at 7pm!  Classes are every Mon-Wed-Thurs at 7pm for two weeks.  Size is limited, so call 918-850-5069 to reserve your spot!

2. We will be cancelling the NextGenCF Kids! class this Saturday due to scheduling conflicts.  We apologize for any inconvenience.

Skill/Strength: Squat Clean 1RM, or Rope Climb

WOD:

Complete as many rounds as possible in 5 minutes of:
20 Double-unders
20 Bootstraps
Rest 1 minute

Complete as many rounds as possible in 5 minutes of:
10 Pullups
10 Pushups
Rest 1 minute 

Complete as many rounds as possible in 5 minutes of:
30 Lunges
30 Situps

Post total number of sets and reps to comments.

Dylan - 53lb fat loss since April!  Great job man, keep up the good work!

Skill/Strength: Shoulder Press 3x1@90%, or Handstand Practice

WOD:

Four rounds, for time of:

4 Snatches (95/65)
8 Overhead Squats
Run 400m 

Post time to comments.

Skill/Strength: Bench Press 3x3@85%, or Ring Pushups

WOD:

Four rounds for time of:

10 Ball Slams (20/14)
8 Med Ball Cleans (20/14)
6 Handstand Pushups
4 Pistols
2 Turkish Get ups (55/35)
1 Rope Climb (15') 

Post time to comments.

Skill/Strength: Front Squat 3x4@80%, or Pistols

WOD: 

Complete as many rounds as possible in 12 minutes of:

3 Deadlifts (bodyweight)
6 Knee-to-elbows
9 Burpees

Post rounds completed to comments. 

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!

Skill/Strength: Snatch 3x5 @ 75% or VT Double unders

WOD:

Back Squats (bodyweight)
Chest to Bar Pullups
15-12-9 reps, for time. 

Post time to comments.

At the bottom of the push-up the chest and thighs should come in contact with the ground, rather than diving the chest, dropping the hips or shorting the depth.

Rest Day!

9am: NextGen CF Kids!

10am: Members WOD

11am: Competitors WOD

Three rounds for time of:

Run 400m

30 Kettlebell Swings (55/35)

30 Wallballs (20/14)

30 Box Jumps (24"/20")

Skill/Strength: Back Squat 1RM or VT Box Jumps

WOD: "G.I. Jane"

100 Burpee pull-ups, for time.

HUGE CONGRATS! to Laura for dropping 51lbs since our summertime Paleo Challenge!

Skill/Strength: Deadlift, 3x1 @ 90%

WOD:

Turkish Get-up

5 sets of five reps, each arm.

Post heaviest loads to comments.

Skill/Strength: Overhead Squat, 3x3 @ 85% or GHD Situps

WOD: "Quarter Gone Bad"

Five rounds for total reps of:

15 second max Thrusters (135/95)
Rest 45 Seconds
15 second max Weighted pull-ups (50/30)
Rest 45 Seconds
15 second max Burpees
Rest 45 seconds

Post total reps for all five rounds to comments.

Skill/Strength: Jerk, 3x4 @ 80% or Muscle-up practice

WOD:

Double unders
Situps
Lunges
50-40-30-20-10 rep rounds, for time. 

Skill/Strength: Squat Clean, 3x5 @ 75% or Rope climb basics

WOD:

Complete as many rounds as possible in 20 minutes of:
25 Sumo Deadlift High Pulls (45/33)
25 Push-ups

How to get fired up before today's WOD.  
Maybe you can even try your own Haka on a spouse or co-worker right before showing up to class.

Rest Day!

9am: Nextgen CF Kids!

10am: Members WOD
Buy in: 200 double-unders
Burpees
Front Squats (135/95)
21-15-9 rep rounds
Cash out: Run 1 mile.
Post time to comments.

11am: Competitor WOD
Buy in: 200 double-unders
Burpees
Overhead Squats (135/95)
21-15-9 rep rounds
Cash out: Run 1 mile.  
Post time to comments.