10 1-arm KBS ea.
10 Goblet squats
35/25 or lower
Posted on 05/29/2016 at 12:00:00 AM
1,000 meter row
100 ft hs walk
500 meter row
*16 minute time cap
195/128 or 85% of 1 rep
handstand walk attempts
135/98 or 70% of 1 rep
Posted on 05/28/2016 at 12:00:00 AM
40 ghd sit ups
*16 minute time cap
½ ghd ½ ab mat sit ups
365/233 or 85% of 1 rep
Ab mat sit ups
325/193 or 70% of 1 rep
1200 meter partner Sled pull (forward)-one going at a time.
Change athlete every time one stops
*every time athlete stops, both athletes complete 3 burpees
Posted on 05/27/2016 at 12:00:00 AM
Regional #3 &4
104 wall ball shots
52 pull ups
*6 minute time cap
1 minute between events
15 power cleans
*10 minute time cap
Assisted pull ups
Jumping pull ups
Tabata Sled lunges
Tabata yoke carry
Tabata tire toe touches
*1 minute between tabata
Posted on 05/26/2016 at 12:00:00 AM
Regional WOD #2
4 strict muscle ups
7 strict hpsu
12 kb snatches
*20 minute time cap
Jumping bar muscle ups or 5 pulls & 5 dips each round
Ab mat/box or push up
55/35 or lower
100 Tire flips for time
*10 min cap
Posted on 05/25/2016 at 12:00:00 AM
Monday, May 30th @ 8am- sign up
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
After we complete Murph, we will celebrate with a complementary beer at TNT, then we will head down to New Town to enjoy some BBQ at Rib Fest. No better way to spend Memorial Day then with our TNT Family!
Posted on 05/25/2016 at 12:00:00 AM
“Runner’s High” is TNT’s summer endurance program. This is a 6 session long endurance program designed for you to improve your endurance and become a better runner. This running program will be tailored to your level to find a challenging pace and distance. This is open to all levels of runners as well as members & non-members. The workouts will not be held at the gym but off-site at tracks and trails around the local area. This will ensure more variety, accurate distances, and a chance to try something new and exciting.
The class structure will include dynamic warm-ups, stability exercises, mobility for running, technique training, and targeted interval training. Improving your mechanics will make running more effortless, enjoyable, and reduce the risk of injury. The targeted pacing intervals will give you very efficient training results. Interval training is a great way to improve your condition, running capacity, and weight loss. The goal is to help you get ready for upcoming races, improve your technique, and increase your fitness.
The program is coached and designed by CrossFit TNT’s head coach, Oscar Isacsson. Oscar has an undergraduate degree in Exercise Science and a Masters degree in Human Performance. He is also a Certified Strength and Conditioning Specialist with extensive experience in individual and group training. He is a certified CrossFit endurance coach and a marathon runner.
- 6 session program (over 7 weeks)
- Workouts are on Sunday’s at 2:30pm
- Track location will vary within the St. Charles area.
- Starting date is June 5th
- End date is July 17th (no workout on Father’s day)
- Each session is 1 hour long
- Assigned running homework for extra credit
- 15 person limit
- CFTNT Member price is $45
- Non-member price is $90
How to sign-up:
1. Go to crossfit-tnt.com
2. Click on scheduling
3. If you have an account log-in or create one
4. If you are a new member please add your billing information
5. Go to online store and purchase under focus training
If you have any questions about the program please email email@example.com or call at 636 - 328 3701.
Posted on 05/24/2016 at 10:51:00 AM
Regional WOD #1
10 squat snatches
8 squat snatches
6 squat snatches
4 squat snatches
2 squat snatches
11 minute time cap
yoke carry 40ft
*put heaviest weight on board
Posted on 05/24/2016 at 12:00:00 AM
In every vacation you are guaranteed at least 2 great moments with the hope of many more in between. The 1st is the day you leave. It’s that moment when you get on the road or when your plane takes off and the possibilities of adventures to come surround you and your family, filling you with joy and excitement. The 2nd is the day you head home. The day when you wrap up your memories along with your dirty laundry and head back to reality which so thankfully includes your bed, favorite pillow you forgot at home, and the comforts of your own kitchen.
This past week has been a fun family vacation for me and mine to Branson, MO. Thankfully, with so many fun memories in the middle! I’m looking forward to heading back to reality today and quite seriously my pillow and kitchen.
As May is in full swing, many are looking forward to longer days, the hot sun, and days spent in the water. Some of the athletes at CrossFit TNT are preparing for those days, and more to come, by participating in a Lurong Living, nutrition and fitness challenge. This 5 week challenge started Monday, May 15th. As in, this week I’ve been on vacation. Not all meals have been a loss, but arriving home today has me ready to jump full swing into week 2 of this challenge as well as the rest of May’s workouts.
As I’ve mentioned before, every month at TNT there is a primary focus that is incorporated into everyday of that month. With this month’s primary focus being a combined sleds, yokes, and tires, we are being given the opportunity to push ourselves in different ways and I’m loving it. I’m excited to have the strength to carry the yoke and adding weight to it. I’m excited to be doing new things with the sleds, and flipping varying weight of tires. Flipping tires is my new favorite!
I’m looking forward to what the rest of this month and the challenge will bring. Our vacation has me ready for summer and I’m excited for all the things to come both in and outside of the gym!
Posted on 05/23/2016 at 10:17:00 AM
Lurong Challenge #2 WOD
For Time- 12 minute time cap
*Every uncompleted REP counts as a 1-second penalty.
The prescribed weights and movements are the same for all divisions.
Wall Balls 20 @ 10 ft /14 @ 9 ft
Power Snatches 95/65
Wall Balls 14 @ 10 ft /10 @ 9 ft
Power Snatches 75/55
Wall Balls 14 @ 9 ft /10 @ 8 ft
Power Snatches or
Ground to Overhead
400 meter partner Sled drag (backwards)-one going at a time. Change athlete every time one stops
*partner not dragging has to
walk & hold a 20/14 wall ball
Posted on 05/23/2016 at 12:00:00 AM