Blog

BLOG

OSCARS TRAINING ARTICLES

ATHLETE OF THE MONTH

MEG'S SUCCESS STORY

temp-post-image

WOD
E2M for 5 sets each (20min)
Alternating movements

Weighted pull-up 3-3-3-3-3
Weighted Dip 3-3-3-3-3

Rx
AHAP
Int
3-6 strict unassisted reps
Scaled
10 Band assisted reps

temp-post-image

WOD
Mike’s B-day WOD
“The Incredible Hulk”
20min AMRAP
5 DL
5 Hang PWR Cleans
5 FS
5 PP
5 BS
Rx
115/73
Int
95/63
Scaled
65/43 or lower

temp-post-image

WOD
12min Partner AMRAP
Max rep double under
Max rep bench press
Rx
185/123
Int
135/93
Scaled
95/63 or lower
Single unders

temp-post-image

WOD
10-1
HSPU
Squat snatch
Rx
115/73
Int
95/63
1-2 Ab mats
Scaled
75/53 or lower
Seated strict press @ moderate weight

temp-post-image

WOD
40-30-20-10
Double KB front rack step-up
T2B
Rx
45/30lbs to 24/20”
Int
35/25lbs to 20/16”
T2B attempts
Scaled
BW step-ups to moderate height
Sit-ups

temp-post-image

WOD
Festivus WOD
On a 10min clock
-60 Lateral burpees over the rower
*While partner is performing single unders
-AMRAP Wallballs AND row calories once the burpees are completed
Rx
20/14 to 10/9ft
Int
14/10 to 10/9ft
Scaled
12/8 or lower

temp-post-image

WOD
2 Squat clean thrusters EMOM for 20min
*Start heavy and maintain
Rx & Int
n/a
Scaled
Use DBs if needed

temp-post-image

WOD
4-3-2-1
Legless rope climb
*400m run after each set
(4x400m total running)
Rx
n/a
Int
Leg assisted climb
Scaled
16-12-8-4 Strict assisted pull-ups
200m runs

temp-post-image

WOD
Festivus WOD
9min AMRAP (3x3min AMRAPs)
A: Box jumps + Front rack hold
B: Pull-ups & Tricep ext. box hold
C: S2OH + Bar hang
Rx
24/20”
95/65
Int
20/20”
75/53
Ring rows
Scaled
20/16” or lower
45/33 or lower
Ring rows & foot assisted bar hang

temp-post-image

WOD
30min AMRAP
400m Sled push
40 1-arm OH Lunges
10 Tire flips
Rx
Empty sled
50/35
AHAP
Int
Empty sled
30/20
AHAP
Scaled
200m Empty sled
Walking lunges
AHAP

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