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WOD
60 HSPU
80 Pistols
100 DB Snatches
200 DU
*Complete in a chipper format with your valentine's partner. 1 person working & 1 person resting
Rx
70/50
Int
1-2 abmats
Assisted pistols
50/35
100 DU
Scaled
Pike push-ups
Assisted pistols
30/20 or lower
200 SU

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WOD
"Harper"
23min AMRAP
9 C2B
15 PWR cleans
21 Air squats
400m run with plate

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Skill
1 PJ & 1 SJ
EMOM for 10min
Start @ 60% and increase every other round
WOD
10 Rounds of
1 DL @ 85%
5 Burpees
10 Cal row
Rx
n/a
Int
n/a
Scaled
Heavy DL

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We all met prior to the Lurong Challenge to get us pumped up. Now it is time to recap and discuss what went on in the 5 week challenge. The meeting will be held at 3pm on Sunday, February 28th. Please sign up on MindBody so we can get a head count.

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Skill
8min Gymnasty
10 Hollow rocks
3 forwards rolls
20ft HS-­walk
WOD
60 Walking lunges
50 Push­-ups
40 FS
30 SDHP
20 OHS
10 HSPU
Rx
95/65
Int
75/53
1-­2 ab mats
Scaled
Assisted push­-ups
55/38 or lower
Pike push­-ups

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Skill
Strict pull­-ups
3-­7 reps
EMOM for 7min
WOD
5R of
1min ON
:15 Off (switch)
(15min of work) ­
PWR snatches ­
Med ball cleans ­
DU
Rx
75/53
25/16
Int
65/43
20/14
10 DU
Scaled
55/38
16/12 or lower
Single unders

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CrossFit Games athlete, Sam Dancer will be coming to TNT on Saturday, March 12th to do a "Saminar" from 9am-3pm.
During the Saminar, Sam will be focusing on strength building. He will go over how to reduce injury, become more proportionate, improve strength skills and bracing positions in movements. This is a seminar for everyone! The cost is $50, and will be paid at the door on the day of the event.

This is open to all TNT Athletes!

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Skill
Bench press 6x1
then,
Festivus WOD
3min to complete 20cal row
Max rep BP
score = total pounds lifted
WOD
15-10-5
PWR clean
Bar facing burpee
Rx
185/125
Int
135/95
Scaled
75/45 or lighter

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We will be having a Bring-A-Friend night on Thursday, February 11th at 7pm. It will be a one hour class that will include fun, informative and challenging movements. Have your friends create a user name and password on TNT’s website. After they have created that user name they will be able to sign up under the bring a friend class.

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Skill
5x10 Back squats
E3M, 18sec to complete squats
WOD
Lurong #4

L3
15 Deadlifts at 275 lbs / 215
5 Muscle Ups
12 Deadlifts at 275 lbs / 215
4 Muscle Ups
9 Deadlifts at 275 lbs / 215
3 Muscle Ups
6 Deadlifts at 275 lbs / 215
2 Muscle Ups
3 Deadlifts at 275 lbs / 215
1 Muscle Up
L2
15 Deadlifts at 185 lbs / 135
15 Straight Leg Box Dips
12 Deadlifts at 185 lbs / 135
12 Straight Leg Box Dips
9 Deadlifts at 185 lbs / 135
9 Straight Leg Box Dips
6 Deadlifts at 185 lbs / 135
6 Straight Leg Box Dips
3 Deadlifts at 185 lbs / 135
3 Straight Leg Box Dips
L1
15 Deadlifts at 115 lbs / 75
15 Bent Knee Box Dips
12 Deadlifts at 115 lbs / 75
12 Bent Knee Box Dips
9 Deadlifts at 115 lbs / 75
9 Bent Knee Box Dips
6 Deadlifts at 115 lbs / 75
6 Bent Knee Box Dips
3 Deadlifts at 115 lbs / 75
3 Bent Knee Box Dips

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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