Category Archives: Workout of the Day

Warm up # 24 1. Bench press 3,3,3,15 2. For time:     50 kb clean and jerk 53/25     100 jumpimg  pullups        50 double unders     100 mountain climbers     50 box jumps     100 sit ups

Warm up # 12 Nate In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. First posted 12 February 2008 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings As many rounds as possibleContinue reading “WOD Tuesday March 16th”

Warm up #8 1. Back squat 5,5,5 2. For Time:  Back squat 135 x 30 Front Squat 135 x 20 Overhead squat 135 x 10

The Gym will be closed this afternoon, but will be opened tomorrow for normal open gym hours: 10-1. Warm up of your choice “Annie” 50,40,30,20,10 Double unders Sit ups

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”

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”

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

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”

Warm up of your choice 21-15-9 reps of: 225 pound Deadlift 135 pound Overhead squat

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”