CrossFit TNT

WOD

"Death by Back Squat"
Start with 1 Back Squat,
& add 1 Back Squat each min,
every min, until you cannot
complete the required # of
reps for that minute.

* if you don't make it to 10 reps,
  rest 1 min, take 2 reps off your
  last set & continue until you hit 10.

          RX(185/120)
Intermediate(155/100)
      Scaled(120/75)

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WOD

AMRAP in 10
7 Push Press(95/65)(75/55)(65/45)
7 Med Ball Cleans(20/13)

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WOD

21-15-9

RXd
Front Squat(155/105)
8 Farmers Walk(75ft)
(70/53 each hand)    

Intermediate
Front Squat(115/75bs)
8 Farmers Walk(53/35)

Scaled
Front Squat(95/75/65/45)
8 Farmers Walk(35/25)

Let's remember that our judges and volunteers did
an amazing job this past weekend. Thank you for all
your hard work and effort you put into making this
event happen.

WOD

"Mary"
AMRAP in 20
 5 HSPU
10 Pistol Squats
15 Pull Ups

* Scale HSPU - Use bumpers or a box
* Scale Pistol Squats - Use a box
* Scale Pull Ups - Jumping, no band

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“Consistency is what counts. You
  have to do things over and over again.”
    - Hank Aaron

WOD

21-15-9
Ab Mat Sit Ups
Thrusters(95/65)  
KB SDHP(53/35)
OHWL(45/25)
Burpees
Jumping Air Squats

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“The greatest victory is the
    victory over ourselves. Remember,
          it's always too soon to quit.”

WOD

21-18-15-12-9
Burpees
Box jumps(24/20)*games standard
KBS(53/35)

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WOD

5 RFT
10 Wall Ball(20/13)
10 Push Ups(games standard)
10 TTB

* 2-fer Scale = Add additional squat
                after you catch the ball
* TTB Scale = V Up

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“Over- prepare so you don't under-perform.”

WOD

AMRAP in 15
25 Double Unders(75 singles)
 5 wall climbs

* Wall-climb scale:
     - 30 sec hs hold OR
     - 5 push ups + 5 hollow body holds


"Be quick but never hurry."
    - John Wooden

WOD

4 RFT
 40 DUs
300 m Row
 20 Box Jumps(30/24)
 10 Pull ups

No bands on pull ups. Scale to 2x jumping pull ups

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“Play hard. Play clean. Play fair. Play your best.”

WOD

4 RFT
3 Bear Complex(135/85)
6 Burpee Box Hurdles(20)
9 C2B Pull Ups

* Scale complex to(115/75)or(95/65)
* Scale box hurdles to bar hurdles
* Scale C2B to regular pull ups

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“I may win and I may lose but
     I will never be defeated.”
         - Emmit Smith