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Skill
EMOM for 10min alternating movements
10 Pull-ups
10 Dips
WOD
3 Rounds for time of
200m Farmer's carry
50 Double unders
Rx
55/35
Int
45/30
25 DU
Scaled
35/25 or lower
5 DU attempts and 45 singles

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We have a team going to Frontier Park on September 11th. You can choose between a 1mile, 5K or 10K run. This will be a great way to get out of the gym, have some fun together, and do charity. If your register you can join the CrossFit TNT team.
September 11th
8:30am to 12pm
Frontier Park, Saint Charles
Join us for Five Acres Animal Shelter's 18th annual Trails for Tails event. Participate in the 10k, 5k or 1 mile walk, compete in the pet contest, play games with your pet and enjoy the post-race expo. This is a fun family and pet friendly event that raises money for the adoptable dogs and cats at Five Acres. **Well behaved and vaccinated dogs are welcome to participate. Retractible leashes are prohibited and all pet owners are required to clean up after their pets.

10K- $30
5K- $25
1 Mile walk- $25
Prices increase by $5 after 8/19

Register online and create a team if you'd like by going to www.fiveacresanimalshelter.org/Events.html

Stay tuned for more event details like activites, sponsors and participating vendors to check out.

Contact Lauren at lauren@fiveacresanimalshelter.org or 636-949-9918 ext. 3 for sponsorship, vendor or registration questions.

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Skill
Tempo overhead squats
5x5, E2M
3sec down, 2 sec pause at the bottom
WOD
50/35 Cal AB
50/35 Cal Row
50 Thrusters
50 DB snatches
Rx
75/53
70/50
Int
65/43
50/35
Scaled
45/33
40/30 or lower

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Skill
EMOM for 12min alternating
A: 12 GHD sit-ups
B: 6 Strict HSPU
C: 15/12 AB cal

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Skill
15min EMOM
1 Squat clean & 1 Split jerk
WOD
10min AMRAP of
3 Muscle-ups
6 Front squats
Rx
185/123
Int
155/103
6 C2B
6 Dips
Scaled
115/73 or lower
6 Pull-ups
6 Push-ups

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We have 4 TNT teams competing in the Greater Gateway Games competition at the Chaifetz Arena on August 27-28th. Be sure to come out and support our teams! More info can be found here: G3 Info


RX Team: Oscar, Mike B, Rochelle, and Courtney
Scaled Team: Josh P, Ryan R, Ashley S, and Kerri
Scaled Team: Caleb, Sebastian, Allison, and Daniela
Scaled Team: Mike D, Holden, Bree, and Torrie

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WOD
Partner workout
In teams of 4
800m sand bag run (2 bags)
60 Tire flips (team flip)
400m sled push
100 T2B (2x plank hold)
Rx
70/50
AHAP
180/90
Int
70/50
AHAP
AHAP
Knees to chest
Scaled
AHAP
AHAP
AHAP
Knee raises

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WOD
3 rounds for time of
15 HSPU
30 KBS
60 Walking lunges
Rx
70/45
Int
1-2 ab mats
62/40
Scaled
50/35 or lower
Pike push-ups

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WOD
20min AMRAP
25 Burpees
25 Pull-ups
25 C&J
25 T2B
25 cal AB
25 cal Row
Rx
115/73
Int
95/63
Assisted pull-ups
T2B attempts
Scaled
75/53 or lower
Assisted pull-ups
Knee raises

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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