WODS

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6rft
24 air squats
24 burpees
24 lateral jumps (parallettes)
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Team WOD
30 minute amrap
50 Double unders
10 Ball slams
1 Suicide sprint (20/40/60)
10 goblet squats
*follow the leader

RX
50/40
55/35

INT
40/30
35/20

Scaled
35/20 or lower
Air squats

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PF
12 minutes for total cal-
Team ski/bike/row challenge
2 teams rotate through every 10 calories of each movement
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PF
500 row for time
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PF
400 meter run for time x2
3 minutes rest after last athlete comes in

Skill
Mobility

WOD
20 minute AMRAP
16 DB front rack walking lunges
5 DB squat cleans
10 DB snatches (alt)
10/7 cal bike

RX
50/35

INT
40/25

Scaled
Walking lunges
30/15 or lower

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Skill
Tabata:
Double unders
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Congratulations to Coach Kyle and Kayleigh on tying the knot!

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WOD
5 rft
12 TTB
9 DB thrusters
6 DB OH walking lunges
3 wall climbs

RX
40/30

INT
35/25
1 DB (half L/half R arm)

Scaled
30/20 or lower
Walking lunges
Wall Climb 5 sec hold

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Read more

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Primary Focus
E5M alternating
Ski erg- 500 meters for time
40 hip extensions- GHD (or good mornings or supermans)
40 goblet squats (no more then 70/53)
15 Man makers (no squat)
4- 75ft 1 arm OH DB walk- 5 burpee tuck jumps (repeat other arm with no burpees) increase weight every round
*man maker- DB push up/row/push up/row/power clean to STO

Strength/Skill
7 reps Bench press
E2m x 5
*goal is to find
7 rep max UB
Start @ 50%

Blaster WOD
35 box jump overs

RX
24/20

INT
20/16

Scaled
16/12 jumps or
24/20 step up and over

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Primary Focus
Bike- 1 mile for time
*Put on board

WOD
E3M X 7
20 Wall balls (UB)
35 Double unders
4 Muscle ups

RX
20/14 10/9ft

INT
16/12 10/9ft
15 double unders
Muscle up transitions

Scaled
13/10 or lower 10/9ft
:30 attempts
Muscle up transitions

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