WOD's

Jun
23
Rehab Saturday 6/23/18

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WOD

Nield

400m Run

10 Deadlifts

1 Rope Climb

400m Run

10 Deadlifts

2 Rope Climbs

400m Run

10 Deadlifts

3 Rope Climbs

400m Run

10 Deadlifts

4 Rope Climbs

400m Run

10 Deadlifts

5 Rope Climbs

Rx

245/163

INT

300m Run

205/133

1/2 Climb

Scaled

200m Run

165/108 or lower

x5 Ring Rows


Jun
22
From My Beginning To Yours - Blog #78

temp-post-image Listening to our bodies tell us what's best is a simple concept that should be easy to follow. So often though, we don't listen. We push when we shouldn't or not at all when we have so much left to give. In an environment like CrossFit TNT we have the wisdom of our Coaching Team to guide us when we are in doubt. They redirect us to scaled and alternate movements when as individuals we may be working to recover from injury, facing a day that needs more active recovery than intense training or in my case, are 8 months pregnant! Taking the time to listen to our bodies and our coaches keeps us productive and moving safely.
Last week, baby and I were only able to work out 1 day. On Tuesday, in addition to the days cardio, I completed 5 sets of 9 Deadlifts, 40 Hang Power Cleans and 40 Push Jerks. It felt great...moderate weights and the burn of a good cardio workout! It wasn't long before I could feel it-the soreness that comes from a good push. In my case though, I was totally wiped out! While I gave my best on Tuesday, I literally failed to get up with my alarm the whole rest of the week. Baby said sleep, and as we've heard Coach Oscar and others tell us often, sleep and good nutrition are just as important to our overall success as our fitness routine. SO, I slept.
I would have liked to workout more last week but, I am just so happy that baby and I are healthy and able to push when energy allows and respect the need to rest when necessary.
This week was awesome! Monday and Thursday were packed with cardio, wall balls, step ups, dumbbell work and more. So much was scaled and that is A-OK with me! Baby girl and I are at the cusp of 36 weeks and we just keep moving along, pushing when we can, resting when we need and trusting in our coaches and doctor to guide us along the way.
I CAN'T believe meeting our sweet girl is just around the corner! Whatever life's excitement or stressors are for you right now one thing we can all choose is to make maintaining and improving our health a priority. Come check out one of our programs at TNT! There is something for you too!

Jun
22
Skill & WOD 6/22/18

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Skill

Pause squat clean + SJ

EMOM for 15min

Start with moderate weight and increase every other round

WOD

10 min AMRAP of

Strength-Based

100m Sled push

3 C&J

6 Burpees

or

Cardio-Based

100m Sled push

10 Slam balls

10 Cal ski

Rx

75% of EMOM
Empty Sled

40/30

INT

75% of EMOM


Jun
21
Skill & WOD 6/21/18

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Skill

8min Gymnasty AMQRAP

3 Forward rolls

6 Cartwheels

9 Strict T2B

:30 HS hold


Jun
20
Weight Vest Wednesday 6/20/19

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Skill

DB BP

5x12

E2M

@ mod weight

WOD

5 rounds of Cindy

15 Hang PWR Cleans

4 rounds of Cindy

10 Hang PWR Cleans

3 rounds of Cindy

5 Hang PWR Cleans

Rx

Vest

185/123
INT

No vest

155/103

Scaled

115/73 or lower

Assisted or Jumping Pull-ups


Jun
19
Skill & WOD 6/19/18

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Skill

Back Squats

8x3 @ 85%

E2.5M

WOD

3 RFT of

20 Deadlifts

20 DB PP

Rx

135/93

50/35

INT

115/73

40/25

Scaled

95/63 or lower

30/20 or lower


Jun
18
Bring a Friend 6/18/18

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Skill

Tabata DB Snatches for weight and total reps

(:20/:10)x8

*Not alternating each rep (4 sets R arm and 4 sets L arm)

WOD

20min Partner AMRAP

1 mile Partner Run

1000m Partner Row

100/70 cal Bike

With remaining time do as many Burpee Pull-ups as possible

Rx

Out of Reach

INT

In Reach

Scaled

In Reach

Adjust distance if needed

Sub run for ski if needed


Jun
16
Sunday Funday 6/17/18

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WOD

50 T2B

50 HSPU

Start with 150m sprint and every 2min 150m sprint

Rx

n/a

INT

T2B attempts

1-2 ab mats

Scaled

100m run or shorter

knee raises

push ups


Jun
16
Rehab Saturday 6/16/18

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WOD

4 Rounds For quality

12 DB RDLs

12 ea. 1-arm OH P

12 ea. BGSS

12 GHD Hip extension

12 DB Pullovers

Rx, INT, Scaled

AHAP


Jun
15
Skill & WOD 6/15/18

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Skill

Partner Bike

AMDAP 10min

*Partner holds any plank. Switch as needed

WOD

5-4-3-2-1 Wall climbs

100-80-60-40-20 Double unders

RX

n/a

INT

½ Climb

50-40-30-20-10 DU