Blog

temp-post-image

Skill
Bottom of pull up hang
Top of ring dip hold (use bands if needed)
Parallette pass throughs (push up, feet pass through, dip, feet pass through =1)

WOD
1200 run
20 wall balls
800 run
30 wall balls
600 run
40 wall balls
400 run

RX
20/14 10ft

INT
800/600/400/200 run
16/13 10ft

SCALED
400 meter runs each round
14/12 9ft

temp-post-image

Skill
Partner Sled pushes
:20 work/:10 rest x32 intervals
Athlete #1
:20 sled push with weight
:10 rest/take off weight
:20 sled push no weight
(partner will hold weight)
:10 rest/put weight back on
*switch athlete
Games WOD
For time:
10 squat cleans
8 squat cleans
6 squat cleans
4 squat cleans
2 squat cleans

RX
(245 / 165 lb.), by 2:00
(265 / 180 lb.), by 4:00
(285 / 195 lb.), by 6:00
(305 / 205 lb.), by 8:00
(325 / 215 lb.), by 11:00

INT
(165/93 lb.), by 2:00
(180/113 lb.), by 4:00
(195/133 lb.), by 6:00
(205/153 lb.), by 8:00
(215/173 lb.), by 11:00

SCALED
(95 / 43 lb.), by 2:00
(115/ 63 lb.), by 4:00
(135 / 83 lb.), by 6:00
(155 / 103 lb.), by 8:00
(175 / 113 lb.), by 11:00

Read more

temp-post-image

Partner WOD
Start with a 400 run together
80 Med ball sit ups (passing to partner)
60 Kb sdhp
40 Wall balls (passing to partner)
20 Man makers

*both sit ups and wall balls, athlete will pass the ball after each rep
*for other movements each athlete must complete 5 reps while other athlete rest, then rotate

RX
25/20
70/55
50/30

INT
20/16
62/44
40/25

SCALED
16/13
55/35
35/25 or lower

temp-post-image

Skill
Emom for 10
3 back squats

WOD
10-1
Thrusters
Ball slams
w/2 muscle ups after each round (ends w/MU)

RX
125/83
40/35

INT
105/68
35/25
Transitions from the floor +push out from bottom of dip

SCALED
95/48
25/20
Transitions from the floor

temp-post-image

Skill
Emom for 10 minutes alternating
7 Strict pull ups
7 Ring dips

WOD
21-15-9
ttb
ohs

RX
95/63

INT
85/48
Knee raises

SCALED
75/33 or lower
Leg raises w/ hands on rig

temp-post-image

Skill
Muscle snatch
Emom for 12
Work up to a 1 rep max
*start 50% of power snatch

WOD
For time
100 push ups
Start with 4 box jumps then emom complete 4 box jumps

RX
34/28

INT
30/24

SCALED
24/20 or lower
Squat stand for push ups

temp-post-image

Skill
Emom for 10
3 Strict press
68% of working 1 rep max (90%)

CrossFit Mainsite
7 min amrap
25 double unders
5 burpee bar muscle ups

INT
15 double unders
5 burpees + 5 Jumping bar muscle ups

SCALED
3 attempts, finish with singles
5 burpees + 5 jumping ctb pull ups

Read more

temp-post-image

Months ago, I set out to meet 2 goals by this July. The 1st goal was to complete unassisted pushups. When I started my CrossFit journey in May of 2015 I was unable to do a push up. As with all things CrossFit, there are scaled variations of this movement. For several months my push up was done from a low level squat rack, weight bench, and then eventually on the ground. Once I was on the ground, I continued to scale by lifting the top half of my body, hips and legs to follow. In April I got my 1st full push up and have since continued to work on my strength and form and am now able to do multiple reps. It’s so easy to lose sight of how far I’ve come; but, when I really think about how hard it was to do those 1st push ups, think about how I was not able to get my chest to the barbell during each rep I realize that for all the work I’ve put in the results are there and have earned the right not to be ignored.
The 2nd Goal I set was to complete my 1st unassisted pull up. I started out using two grey bands and have worked very hard at decreasing my resistance. Most recently, I completed a set using a green and blue band. I was very excited that I felt comfortable with that level of resistance and will continue to work for the unassisted pull ups.
As for this month’s personal goals I’m going to take on a 5k this weekend to work on my time and continue to work towards my double under with a jump rope.
In the last couple weeks I’ve fought myself on hitting the snooze button for my gym time in the mornings, feeling tired from long, busy, summer days and running on less sleep than I should- my months of consistently making it in 4 times a week have taken a toll. There have been several weeks I’ve only made it to the gym 3 times. I share this because it’s true to who I am. I am human, not perfect and certainly not immune to feeling a funk. Admittedly, I think I may have been in a funk, but, the reason I point this out is that no matter my feelings going in, I’m always thankful on the way out. Thankful I showed up and put in the work- for me. In the end, not just for the better of me, but, for my family as a whole. Having said that, I am making myself accountable for those 4 days by telling all of you.
After getting back to the swing of things for a few weeks I’m going to start adding in a 5th day a week for the 1st time. 1 week at a time, pushing to the next level.
Well, lots of thoughts going on about progression, plans, and changes to further what I’m doing for myself through good nutrition, time, and dedication in the gym. Thanks to all of you for sticking through this with me and supporting me along the way.
It’s always my hope that the struggles and successes I experience can some how help some of you who may be having the same feelings. The thing about fitness is that as a society we view it as optional and what I’ve learned is that it is as essential as brushing our teeth. One more step of caring for our bodies and our minds. What are you doing for yours? Just think…

Read more

temp-post-image

Skill
Tabata alternating
Handstand holds
Windshield wipers

WOD
Emom for 20
1 Deadlift
1 Squat clean
1 Front squat
1 split jerk

RX
185/118

INT
155/103

SCALED
125/83 or lower

temp-post-image

Skill
Muscle cleans
Emom for 12
Work up to a 1 rep max
WOD
1 mile run
1600 row
1 mile AB

Try us for Free

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