WOD'S

Feb
22
Rehab Saturday 2/23/19

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WOD

30min AMRAO

Partner Workout

50 Bench Press

50 Box Jumps

50 Cal Ski

50 V-ups

50 DL's

Rx

135/93

24/20"

225/148

INT

115/73

20/16"

185/123

Scaled

95/63 or lower

16/12"

155/103 or lower

Tuck-ups


Feb
21
Skill & WOD 2/22/19

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Skill

12 OHS
24/18 Cal Row

rest 1min

6 Rounds

WOD
Acessory Work

25 Banded Good Mornings

25 Banded Tricep Extensions

25 Delt Hell

3 Rounds not for time

Rx

115/73

INT

95/63

Scaled

Front Squat 95/63 or lower


Feb
20
Skill & WOD 2/21/19

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Skill

EMOM for 12 alt.

10 PP @65-70%

5 Box Jumps AHAP

WOD
15 RKBS
60 Double Unders

5 Rounds

Rx

70/45

INT

55/35

30 DU

Scaled

35/25 or lower

3 DU Attempts, 60 Singles


Feb
19
Weight Vest Wednesday 2/20/19

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Skill

Clean Pull + Hang Squat Clean + FS
EMOM for 15min

5 sets @70%

5 sets @75%

5 sets @80%

WOD

10min AMRAP

2-4-6-8-10-12...

Strict Pull-ups

4-8-12-16-20-24....

Push-ups

Rx

Vest

INT

No Vest

Scaled

Assisted Pull-ups


Feb
19
CrossFit Open 2019- Week 1

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Every week at TNT for the CrossFit Open 2019 we will have a theme. Whichever team, guys or girls is more festive will get 5 bonus points! This weeks theme is Mardi Gras. Wear beads, purple, green, gold, masks, whatever you can find!!!


Feb
18
Skill & WOD 2/19/19

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Skill

8min AMQRAP

50 Double unders

16 Pistols

WOD

100 DB Lunges

100 Cal Bike

100 DB Lunges

Rx

50/35

INT
35/25

Scaled

75 Cal Bike

Walking Lunges


Feb
17
Bring a Friend 2/18/19

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Skill

Tempo BS

5x5, E2.5M (33X0)

Start @ 65% and increase if possible

WOD

Partner workout

50-40-30-20-10

DB Snatch

Burpee box over

Rx

70/45

24/20”

INT

50/35

20/16”

Scaled

30/20 or lower

16/12”


Feb
16
Sunday Funday 2/17/19

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WOD

20min
Ski erg re-lay
Head to head match up for max distance

*Skier does 5 Devil's presses each time they come off the ski Penalty of coach's choice

Rx

50/35

INT

35/25

Scaled

20/15 or lower


Feb
15
Rehab Saturday 2/16/19

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WOD

EMOM for 16 min (alt.) 12 OHS
12 T2B
12 Slam balls
12 Box jumps

Rx, INT, Scaled

As heavy and as high as possible


Feb
15