Blog

temp-post-image

Skill
Emom for 20
1 front squat
Find 1 rep max
Start at 50% and increase every 1 or 2 rounds

WOD
Tabata
Bottom to bottom air squats
Tabata
Push ups
Tabata
Sit ups
*rest 1 minute between movements
RX
Weighted vest

Scaled
No hold at bottom of squat

temp-post-image

WOD
25 minutes AMRAP
25 thrusters
25 burpees
25 sdhp

RX
45/33

Int
33/25

Scaled
25/15

temp-post-image

Skill
Tabata alternating movements
Ring holds (straight/tuck or L)
Double unders

WOD
Linda
10-1
deadlift
bench press
squat clean

RX
1 ½ times body weight
Body weight
¾ body weight

Int
Body weight
¾ body weight
½ body weight

Scaled
¾ body weight
½ body weight
½ body weight

temp-post-image

Skill
Emom for 20
1 deadlift
Find 1 rep max
Start at 50% and increase every 1 or 2 rounds


WOD
partner wod
20 rounds for time
250 row/switch
*reset rower every time

temp-post-image

Skill
E2m x 2 alternating movements
Max set:pistols- left leg
Max set: pistols-right leg
Max set: left-arm dumbbell snatches (touch-and-go)
Max set: right-arm dumbbell snatches (touch-and-go)
Max set: strict toes-to-bars
*For the pistols, a set ends when your opposite foot touches the ground or you rest excessively at the top. For the snatch, use the heaviest db


WOD
15.4
8 minute amrap
Handstand push ups
Cleans
3,3
6,3
9,3
12,6
15,6
18,6
21,9,etc….

RX
185/123

Int
115/73
Push press 95/63

Scaled
95/53
65/43

temp-post-image

Skill
Emom for 10 alternating
8 Windmills w/kb (4 L/4R)
5 db burpee power cleans (increasing to max weight)


WOD
10 muscle ups x4
1:1 work/rest ratio
Total time on board

Int
As many till failure, finish with transitions

Scaled
Jumping bar muscle ups or 10 ring rows +10 push ups

temp-post-image

Skill
Emom for 20
1 Split jerk
Find 1 rep max
Start at 50% and increase every 1 or 2 rounds


WOD
Partner wod
200 double unders
100 partner wall balls
50 pull ups
10 suicide sprints 20-40-60=1

RX
20/14 10ft

Int
50 double unders
16/13 9ft
Banded pull ups
singles

Scaled
14/10 9ft
Jumping (double the number)

temp-post-image

Skill
Max distance handstand walk (1 mulligan if under 5 feet)
Max unbroken wall balls (1 mulligan if under 5)
repeat
*rest 3 minutes between each one
WOD
Marston
Complete as many rounds as possible in 20 minutes of:
1 deadlift
10 toes-to-bars
15 bar-facing burpees

RX
405/243

Int
85-90% of 1 rep
Ttb attempts

Scaled
80-85% of 1 rep
Knees to chest
burpees/step over

4pm group class, Youth class, and lifting club are canceled due to the weather. Stay safe and we'll see you tomorrow :)

temp-post-image

Skill
5 Snatch grip deadlifts
E:90x6
Start @ 100% of squat snatch, increase


WOD
Annie
50-40-30-20-10
double unders
sit ups
Int
½ double unders/ ½ singles

Scaled
Singles
½ the sit ups

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