Blog

temp-post-image

Skill
5x2 Back squats
Start at 85% and increase, E2M
WOD
21-15-9
Pull-ups
Ring dips
*400m run after each set of dips
Rx
n/a
Int
Assisted
Scaled
Jumping pull-ups
Box dips
200m run

Read more

temp-post-image

Support WOD for Bryce Sauser
Bryce was in a diving accident on July 3rd. He broke his C5 vertebrae. He is now in stable condition. We are doing this WOD along many other gyms to show our support.
"Bryce"
Partner WOD
-
15 minute AMRAP
7 DB Snatch
3 Power Cleans
16 DU or Lateral Hops Over the Bar
-
2 minute Rest
-
15 min AMRAP
7 DB Snatch
3 Power Cleans
16 DU or Lateral Hops Over the Bar
-
Partner One will do 1 full round (7,3,16) then Partner Two will do 1 full round (7,3,16). Score will be total rounds completed after both AMRAPs.
The numbers represent the date of Bryce's Accident (7/3/16). The 15 minutes represents the initial time he was unresponsive and the 2 minutes represents the time he coded at the hospital. It is a Partner WOD because Katie and Bryce are an Unbreakable Team. Please join us to show them how much our CrossFit community supports them in this journey.
Rx
55/35
155/105
Int
45/30
115/73
Scaled
35/25 or lower
95/65 or lower

Read more

temp-post-image

WOD
400m Run
2min rest
X3
500m row
2min rest
X3
50 PP for time
Rx
95/63
Int
75/53
Scaled
2 intervals
65/43 or lower

Read more

temp-post-image

Skill
Festivus strength complex
3 DL
1 Hang PWR clean
2 FS

Read more

temp-post-image

Read more

temp-post-image

Skill
EMOM for 10min alternating movements
10 Pull-ups
10 Dips
WOD
3 Rounds for time of
200m Farmer's carry
50 Double unders
Rx
55/35
Int
45/30
25 DU
Scaled
35/25 or lower
5 DU attempts and 45 singles

Read more

temp-post-image

We have a team going to Frontier Park on September 11th. You can choose between a 1mile, 5K or 10K run. This will be a great way to get out of the gym, have some fun together, and do charity. If your register you can join the CrossFit TNT team.
September 11th
8:30am to 12pm
Frontier Park, Saint Charles
Join us for Five Acres Animal Shelter's 18th annual Trails for Tails event. Participate in the 10k, 5k or 1 mile walk, compete in the pet contest, play games with your pet and enjoy the post-race expo. This is a fun family and pet friendly event that raises money for the adoptable dogs and cats at Five Acres. **Well behaved and vaccinated dogs are welcome to participate. Retractible leashes are prohibited and all pet owners are required to clean up after their pets.

10K- $30
5K- $25
1 Mile walk- $25
Prices increase by $5 after 8/19

Register online and create a team if you'd like by going to www.fiveacresanimalshelter.org/Events.html

Stay tuned for more event details like activites, sponsors and participating vendors to check out.

Contact Lauren at lauren@fiveacresanimalshelter.org or 636-949-9918 ext. 3 for sponsorship, vendor or registration questions.

Read more

temp-post-image

Skill
Tempo overhead squats
5x5, E2M
3sec down, 2 sec pause at the bottom
WOD
50/35 Cal AB
50/35 Cal Row
50 Thrusters
50 DB snatches
Rx
75/53
70/50
Int
65/43
50/35
Scaled
45/33
40/30 or lower

Read more

temp-post-image

Skill
EMOM for 12min alternating
A: 12 GHD sit-ups
B: 6 Strict HSPU
C: 15/12 AB cal

Read more

temp-post-image

Skill
15min EMOM
1 Squat clean & 1 Split jerk
WOD
10min AMRAP of
3 Muscle-ups
6 Front squats
Rx
185/123
Int
155/103
6 C2B
6 Dips
Scaled
115/73 or lower
6 Pull-ups
6 Push-ups

Read more

Try us for Free

Crossfit-TNT

3683 New Town Blvd,

St. Charles, MO 63301

Phone. 636-724-6464

Email. Rochelle@crossfit-tnt.com

URL. http://www.crossfit-tnt.com