Reminder:  Beginning today, we will be offering a new 11am class on Mondays and Fridays!  (also, note that the Tuesday and Thursday classes will also be moved to 11am)

Strength/Skill:
Press, 3x max reps at 70% 1RM or,
Handstand pushups practice, VT 

WOD:
Complete as many rounds as possible in 15 minutes of:
10 Wallballs
10 Knees to Elbows
10 Box Jumps

Ben, keeping his eye on the ball

Strength/Skill: 
Cleans, 3x1 @ 90% 1RM or,
Pullup practice (strict, kip, butterfly, weighted)

WOD:
Two rounds, for time of:
Run 200m 
200m Lunge walk
200 double-unders
Post time to comments.

"If one can stick to the training throughout the many long years, then will power is no longer a problem. It's raining? That doesn't matter. I am tired? That's besides the point. It's simply that I just have to."
- Emil Zatopek

Strength/Skill:
Bench Press, 3x3 @ 85%1RM or,
Ring Pushups, ladder 

WOD:
Six rounds for time of:
6 Handstand Pushups
6 L-Pullups
6 KB Turkish Get-ups (44/25)
6 Pistols
6 Atlas Stone Cleans (150/75)
6 Muscle-ups 
Post time to comments. 

Cari

Strength/Skill:
Back Squat, 3x4 @ 80% 1RM or,
Box Jump, height PR

WOD:

Shoulder Press 1-1-1
Push Press 2-2-2
Jerk 3-3-3 

How did you spend your Memorial Day weekend?  I got to spend it with my Special Forces buddy "B", with some awesome instruction on pistol and rifle fundamentals and tactical shooting techniques!  It was awesome.  
Thanks so much for all that you do for our country and thanks so much for the excellent coaching brother!

Attention all:  

Regular class times will be cancelled today in honor of Memorial Day, however we will be offering the "Memorial Day Murph (aka "Body Armor")WOD" at 10am for anyone and everyone!  

This class is open to the general public, so feel free to bring your family and friends to NextGen to workout or witness this epic workout.  Scaled versions will be available.  See you then! - Eric

Exciting new changes coming to NextGen in June!

1. Beginning Friday, June 1st, Amber will be coaching a new Monday and Friday 11am class.
2. Also starting in June, Mark's Tuesday and Thursday 12pm class will switch to 11am (there will be no 11am class on Wednesdays as of yet).
3. Beginning Saturday, June 2nd, we will be offering a 9am Olympic Weightlifting class, taught by Adam! 
4. Regular class times will be cancelled this Memorial Day Monday, however we will be offering the "Memorial Day Murph WOD" at 10am that morning for everyone!

 Gym is closed.

Sunday WOD Challenge:
 
Find a nearby track and complete the following:

Run 400m
50 Air Squats

Four rounds for time. Post time to comments.

"CrossFit Olympic Total"

The sum of the best of three attempts at the:

Snatch
Clean & Jerk

How much weight can you succesfully lift off the ground and over your head by performing these two lifts? Post total to comments.

Strength/Skill:

Front Squats: 3 sets of max reps at 70% 1RM
Pistols: 5 sets of 5 reps per leg

WOD: "Flight Simulator"

Complete for time:

5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

You must stop between sets. You cannot jump single-unders between sets.  Time cutoff is 25 minutes.

"How Does It Feel to Have Succeeded?" with Dr. Harvey Barnett, freeCrossFit Journal video [wmv] [mov] [HD mov]

"Eric.  You're so funny.  It's the little things in life that make you happy." - Luila, upon seeing this pic.

Strength/Skill:

Deadlift: 3x1 @ 90% 1RM
Tire flips or Atlas Stone practice

WOD:

Complete 15 rounds for time of: 
5 Pull-ups 
10 Push-ups
15 Squats
Post time to comments. 

Melissa

Strength/Skill: 

Jerks: 3x3 @ 85% 1RM
Dips or Muscle-up practice

WOD:
Three rounds for time of:

Run 800 meters
Rest 2 minutes

Post time to comments.

Alison

Strength/Skill:
Overhead Squats: 3x4 @ 80% 1RM
GHD Situps, L-sits, K2E's, or T2B's 

WOD: “Incredible Hulk”

aMRaP in 20 min:

5 Deadlifts (115/75)
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats

Post rounds to comments. 

"Aggression" with Coach Mike Burgener

"How to Miss" with Mike Burgener

Strength/Skill:
Press: 3x5 @ 75% 1RM
Handstand Pushup ladder  1/1:00, 2/2:00, 3/3:00, etc... 

WOD:
Box Jumps (30"/24")
Kettlebell Swings (55/35)
Sumo Deadlift High Pulls (95/65)
21-15-9 reps for time.  Post time to comments. 

Five years ago, to the day, I drew a deep breath, signed a lease and was handed a set of keys to an empty warehouse.  I had nothing more than two medicine balls, a set of parallettes, and a 20" plyometric box.  Thanks to all who have believed in, supported and trained at Next Generation CrossFit.  Can't wait to see how the next five years will roll out!

Update:  Although the gym will continue to be closed on Sundays, we will now be programming running WOD's that you can do on your own.  

Since the workout will be posted each Saturday night at 8pm, feel free to comunicate with other members of the gym (via the comments section below, for instance) if you would like to meet up with others to complete.

Sunday Challenge WOD:

Turkey Mountain "Yellow Loop" (4.4 miles)

Post time to comments.

Chad, on Event One

*Attention*  The gym class schedule today will be as follows:
9am: Men's Event 5
9:30 Women's Event 5
10am: Men's Event 6
10:30: Women's Event 6  

 2012 CrossFit Games Regional: Individual Event 5

Complete the following every minute for as long as possible:
20 Double-unders
1 Snatch

Begin with 155/105 pounds and add 10 pounds each minute. The workout is finished when you cannot complete the snatch within the minute.  Scale accordingly and post starting and finishing loads to comments.

or,

2012 CrossFit Games Regional: Individual Event 6

For time:

Three rounds of:
7 Deadlifts (345/225 lbs)
7 Muscle-ups
then,

Three rounds of:
21 Wall ball shots (20/14 lb ball to 10')
21 Toes-to-bar
then,

100-foot Farmer carry (2 - 100/70 lb dumbbells)
28 Burpee box jumps (24"/20" box)
100-foot Farmer carry (2 - 100/70 lb dumbbells)
3 Muscle-ups

Time cap is 17 minutes.  Scale accordingly and post time and modifications to comments. 

Skill/Strength:

None - Extended warmup and preparation for WOD 

WOD: 2012 CrossFit Games Regional: Individual Event 4

For time:

50 Back squat, (135/95)
40 Pull-ups
30 Shoulder-to-overhead, (135/95)

50 Front squat, (85/65)
40 Pull-ups
30 Shoulder-to-overhead, (85/65)

50 Overhead squat, (65/45)
40 Pull-ups
30 Shoulder-to-overhead, (65/45)

Time cap is 22 minutes.  Scale accordingly and post time and modifications to comments.

Good luck to Chad at the North Central Regionals in Chicago this weekend!  The whole gym will be rooting for you!

Skill/Strength:

Bench Press, 3x1 @ 90% 1RM, or,
Ring Flyes ladder 

WOD: 2012 CrossFit Games Regional: Individual Event 3

Four rounds for time of:
10 Dumbbell snatches, (100/70)
200 foot Sprint

Time cap is 10 minutes.  Scale accordingly and post time and modifications to comments.

Josh

Skill/Strength:

Back Squat, 3x3 @ 85% 1RM, or
Box Jumps, single leg practice

WOD: 2012 CrossFit Games Regional: Individual Event 2

For time:
Row 2000 meters
50 One-legged squats, alternating
30 Hang cleans, (225/135)

Time cap is 17 minutes.  Scale accordingly and post time and modifications to comments.

Ken telling Steph how to use her head.

Skill/Strength:  

Snatch, 3x4 at 80% 1RM, or
Jump rope drills, :30/:30 for 12min 

WOD:  2012 CrossFit Games Regional: Individual Event 1

"Diane"

21-15-9 reps of:
Deadlift (225/135)
Handstand push-ups

Post time to comments.

Alfredo!  Gonna miss you guys!!!

Skill/Strength: 

Front Squats, 3x5 @ 75% 1RM, or
Pistols ladder 

WOD:

Three rounds for time of:
Run 400m
40 Squats
30 Situps
20 Pushups
10 Pullups 
Post time to comments. 

Rest Day!

10am: "THE Hotel WOD"

100 Dumbbell Hang Squat Clean Thrusters (35's/20's)
On the minute, each minute, do 5 Burpees.

45 minute time limit.  Post time to comments.

Skill/Strength:
Deadlift, 3 sets of max reps at 70% 1RM or, 
Pullup practice

WOD:
400m Lunge walk with PVC on back

Jacob

Skill/Strength:
Jerks, 3 sets of 1 rep at 90% 1RM or,
Dips/Muscle-up practice

WOD:
Handstand pushups
L-Pullups
21-15-9 reps for time.  

Post time to comments. 

Elodie and Chris

Skill/Strength:
Ovehead Squats, 3 sets of 3 reps at 85% 1RM or,
GHD Situp/L-Sit practice 

WOD:
Complete as many rounds as possible in 15 minutes of:
50 "High-knee" Single-unders (both knees count as one rep)
15 Burpees
Post rounds to comments.

Skill/Strength:
Press, 3 sets of 4 reps of 80% 1RM or,
Handstand Pushup practice

WOD:
Thrusters
5-5-5-5-5 

Skill/Strength:
Cleans, 3 sets of 5 reps at 75% 1RM or,
Rope climb practice

WOD: "2010 Oregon Sectionals Event Two"

Three rounds for time of:
10 Deadlifts (315/185)
20 Ring Dips
30 Box Jumps (24"/20")

Twenty minute time limit.  Scale WOD as necessary to accomplish this.  Post time to comments.

Chad, getting ready for Event Three at the upcoming 2012 North Central Regionals in Chicago on May 18-20th!

Rest Day!

"White"

Five rounds for time of:
3 Rope climb (15')
10 Toes to bar
21 Walking lunges with 45/35lb plate held overhead
Run 400 meters

Post time to comments.

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

Skill/Strength: Foam roller/Lacross ball/Wall stretch mobility drills

WOD: "Nancy"

Five rounds for time of:
Run 400m
15 Overhead Squats (95/65) 
Post time to comments.

Amber

Skill/Strength: Bench Press or Ring Pushups

WOD: Deadlift

1-1-1-1-1-1-1 reps

Post loads to comments.

"Q&A With Bob Harper" CrossFit Journal video [mov]

WOD Demo with Courtney Modecki - video [wmv] [mov]

Supergirl Kaylene