The gym will be open for am hours only on Friday March 12th. The 2010 CrossFit Games Sectional qualifiers are being held in Tulsa OK and all are welcome to come. http://www.nextgenerationcrossfit.com/south_central_sectionals/ Warm up # 25 Danny Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of dutyContinue reading “WOD Thursday March 11th”
Category Archives: CrossFit
WOD Wednesday March 10th
The gym will be open for am hours only on Friday March 12th. The 2010 CrossFit Games Sectional qualifiers are being held in Tulsa OK and all are welcome to come. http://www.nextgenerationcrossfit.com/south_central_sectionals/ Warm up # 9 200 m sandbag run 80 feet of long jumps 100 m sandbag run 80 feet of long jumps 40 2Continue reading “WOD Wednesday March 10th”
WOD Tuesday March 9th
The gym will be open for am hours only on Friday March 12th. The 2010 CrossFit Games Sectional qualifiers are being held in Tulsa OK and all are welcome to come. http://www.nextgenerationcrossfit.com/south_central_sectionals/ Warm Up # 22 225 Deadlift x 15 Muscle Ups x 5 x 5 rounds
WOD Monday March 8th
The gym will be open for am hours only on Friday March 12th and closed on Saturday March 13th. The 2010 CrossFit Games Sectional qualifiers are being held in Tulsa OK and all are welcome to come. http://www.nextgenerationcrossfit.com/south_central_sectionals/ Warm up # 1 WOD Three From 2010 South Central CrossFit Games Sectional Qualifiers For time: RunContinue reading “WOD Monday March 8th”
WOD Friday March 5th
Warm up of your choice 21-15-9 reps of: 225 pound Deadlift 135 pound Overhead squat
WOD Thursday March 4th
The gym will be open for am hours only on Friday March 12th and closed on Saturday March 13th. The 2010 CrossFit Games Sectional qualifiers are being held in Tulsa OK and all are welcome to come. http://www.nextgenerationcrossfit.com/south_central_sectionals/ Warm up # 22 1. Turkish get up: find 1 rep max 2. Weighted pullup: 3,3,3 3.Continue reading “WOD Thursday March 4th”
WOD Wednesday March 3rd
The gym will be open for am hours only on Friday March 12th and closed on Saturday March 13th. The 2010 CrossFit Games Sectional qualifiers are being held in Tulsa OK and all are welcome to come. http://www.nextgenerationcrossfit.com/south_central_sectionals/ Warm up # 5 For time: Double unders x 50 Run 800 meters Switch steps x 50Continue reading “WOD Wednesday March 3rd”
WOD Tuesday March 2nd
The gym will be open for am hours only on Friday March 12th and closed on Saturday March 13th. The 2010 CrossFit Games Sectional qualifiers are being held in Tulsa OK and all are welcome to come. http://www.nextgenerationcrossfit.com/south_central_sectionals/ Warm up # 11 1. Back squat 2,2,2, 20 2. For time: 50 pullups 40 Pushups 30 GluteContinue reading “WOD Tuesday March 2nd”
WOD Monday March 1st
Today is the 1st, rent is due. Thanks. The gym will be open for am hours only on Friday March 12th and closed on Saturday March 13th. The 2010 CrossFit Games Sectional qualifiers are being held in Tulsa OK and all are welcome to come. http://www.nextgenerationcrossfit.com/south_central_sectionals/ Warm up # 18 “Pain” 10,8,6,4,2 275 deadlift BurpeesContinue reading “WOD Monday March 1st”
WOD Friday February 26th
Warm up of your choice Tyler 1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, CO.Continue reading “WOD Friday February 26th”
CrossFit Havoc 