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WOD
20min AMRAP
500m row
:30 Plank
10 1-arm KBS ea.
400m run
10 Goblet squats
:30 HS-hold
Rx
55/35
Int
45/30
Scaled
35/25 or lower

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Regional #6
1,000 meter row
100 ft hs walk
10 ohs
500 meter row
50 burpees
5 ohs
*16 minute time cap
RX
225/155

INT
195/128 or 85% of 1 rep
handstand walk attempts
Scaled
135/98 or 70% of 1 rep
bear crawl

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Regional #5
3rft
400 run
40 ghd sit ups
7 deadlifts
*16 minute time cap

RX
405/275

INT
½ ghd ½ ab mat sit ups
365/233 or 85% of 1 rep

Scaled
Ab mat sit ups
325/193 or 70% of 1 rep

PF
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

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Regional #3 &4
104 wall ball shots
52 pull ups
*6 minute time cap
1 minute between events
4 rft
28 pistols
15 power cleans
*10 minute time cap
RX
20/14 10ft
115/80

INT
16/13 10ft
Assisted pull ups
Assisted pistols

Scaled
95/63
14/10 9ft
Jumping pull ups
Narrow squats
75/43

PF
Tabata Sled lunges
Tabata yoke carry
Tabata tire toe touches
*1 minute between tabata

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Regional WOD #2
10 rounds:
4 strict muscle ups
7 strict hpsu
12 kb snatches
*20 minute time cap

RX
70/53

INT
kipping
63/44

Scaled
Jumping bar muscle ups or 5 pulls & 5 dips each round
Ab mat/box or push up
55/35 or lower

PF
100 Tire flips for time
*10 min cap

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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!

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“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 oscar@crossfit-tnt.com or call at 636 - 328 3701.

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Regional WOD #1
10 squat snatches
8 squat snatches
6 squat snatches
4 squat snatches
2 squat snatches

11 minute time cap

RX
Men 185/205/225/245/265
Women 135/145/155/165/175

INT
Men
135/155/175/195/215
Women
85/95/105/115/125

Scaled
Men
95/115/135/155/175
Women
45/55/65/75/85


PF
yoke carry 40ft
rotating through
*increase weight
*put heaviest weight on board

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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!

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Lurong Challenge #2 WOD

For Time- 12 minute time cap

21-15-9-6-3
Wall Balls
Power Snatches.

*Every uncompleted REP counts as a 1-second penalty.
The prescribed weights and movements are the same for all divisions.

RX-LEVEL 3
Wall Balls 20 @ 10 ft /14 @ 9 ft
Power Snatches 95/65
INT-LEVEL 2
Wall Balls 14 @ 10 ft /10 @ 9 ft
Power Snatches 75/55
Scaled-LEVEL 1
Wall Balls 14 @ 9 ft /10 @ 8 ft
Power Snatches or
Ground to Overhead
45/35

PF
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

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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