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Skill
40ft Front rack walking lunges
E2M for 5 sets
WOD
100 BP for time
*run 400m for each break (when lifter racks the weight)
Rx
135/95
Int
95/65
Scaled
Squat stand push-ups

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Skill
WOD set-up
WOD
5 Rope climbs
10 Wall climbs
15 Tire flips
20 T2B
25 PWR Snatches
30 Burpees
35ft HSwalk
40 Pistols
45 KBS

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Skill
E3M for 3 rounds
5 weighted pullups
5 strict pullups
10 kipping pullups
Int: 5 strict + 5 kip + 10 ring rows
Scaled: 5 Banded (1 band) + 5 banded (2 bands) + 10 ring rows
WOD
21-15-9
DL
Dip
Box jump
Rx
225/150
24/20"
Int
185/125
Banded dips
20/16"
Scaled
135/95 or lower
Box dip
16/12"

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Skill
3 PP
E:90 for 8 sets
Start @ 70% and slowly increase
WOD
10min AMRAP
5 BS
30 DU

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Skill
Scap Jacked:
-Face pulls
-Pull-a-part
-No money
-I’s, Y’s, T’s on rings
-Ring chest stretch

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WOD
E2M for 8 rounds. Alternate between snatches one round and C&J the next round
5 PWR snatches / 5 C&J
100m sprint
*100m recovery walk
Rx
135/95
Int
115/75
Scaled
95/65 or lower

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WOD
2 RFT of
800m run
20 DB hang squat cleans
20 DB PP
Rx
45/30
Int
35/25
Scaled
400m run
25/15 or lower

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I'm really excited about what’s happening at CrossFit TNT. We are preparing for another nutrition challenge and an in house competition called the Clash of the Classes. This will be my second time participating in the competition between the morning athletes, Dawn Patrol, and the evening athletes, Night Flight. It's contagious to be surrounded by people improving day in and day out and meeting their goals. I am loving the continued changes I’m seeing, specifically in my upper body strength and definition but am struggling with the fluctuation in my rate of weight loss. As I prepare for the upcoming nutrition and fitness challenge I've been thinking a lot about the things we read over the internet and hear on the radio and TV...

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Skill
5min EMOM 8 strict pull-ups
5min EMOM 8 Ring rows
WOD
50 OHS for time
*Start with 7 T2B and perform 7 T2B EMOM until squats are completed
Rx
135/95
Int
95/65
Knee raises
Scaled
65/45
Knee raises

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Skill
3 PWR Snatches EMOM for 6min (TnG)
break,
3 PWR Cleans EMOM for 6min (TnG)
WOD
Partner Workout
800m Sled push for time
*Both partners perform 10 air squats every time they switch or stop
Rx
45/25
Int
25/15
Scaled
15/0

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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