WOD's

Feb
15
Skill & WOD 2/16/18

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Strength
3x20 DL
E4M, start @ 50% and increase

WOD
50 Burpees
1000m row
50 cal bike
rest 5min
25 Burpees
500m row
25 cal bike

Rx & Int
n/a

Scaled
2 Rounds
25 Burpees
500m row
25cal bike


Feb
14
Skill & WOD 2/15/18

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Strength
Hang PWR + Hang squat snatch + OHS
E:90 for 10 rounds

Start at a moderate weight and increase if movement is proficient

WOD
75 Pull-ups for time
*EMOM 20 Air squats

Rx
n/a

Int
50 Pull-ups
15 Air squats

Scaled
50 Assisted pull-ups
10 Air squats


Feb
13
Valentine's Partner WOD 2/14/18

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Strength
BS
2min max reps
3min rest
80%-70%-60%
*3 sets total. 1st at the highest percentage and then dropping weight for each set. Re-racking is allowed but frowned upon

WOD
Partner workout
BP 50-40-30-20-10
AD Cal 100-80-60-40-20

Rx
155/103

Int
115/73

Scaled
75/53 or lower


Feb
12
Skill & WOD 2/13/18

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Strength
E:10 for 40 rounds
C&J (PWR clean & push jerk)

Rx: 165/108
Int:115/73
Scaled: 75/53 or lower
Hybrid weights are encouraged

WOD
15-12-9
DL
Strict HSPU

Rx
315/208

Int
255/168
Kipping HSPU

Scaled
185/123 or lower
Push-ups x2


Feb
11
Skill & WOD 2/12/18

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Strength
FS E2M
5-4-3-2-2-2-1
Start @ 70% and increase each set

WOD
Lurong re-test
8min AMRAP
8 Burpee box over
8 PWR Clean
8 Thruster

Rx
30/24”
95/63

Int
24/20”
75/53

Scaled
20/14”
45/33


Feb
10
Sunday Funday 2/11/18

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Strength
1 rep Split jerk
EMOM for 15min
Start light and go AHAP

WOD
250m Ski for time

Rx, Int, Scaled
N/a


Feb
09
Joe's And Lauren's B-Day WOD 2/10/18

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Happy Birthday, Joe and Lauren! Their combined age is 50 so "Filthy Fifty" is a must ;)

“Filthy Fifty”
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings
50 Walking Lunge
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders

Rx
24/20”
35
45
20/14 to 10/9ft

Int
20/16”
30
Knee raise
33
Superman up downs
16/13 to 10/9ft
25 DU

Scaled
16/12” or lower
25 or lower
Sit-up
15
Superman up downs
14/10 or lower to 9ft
100 Singles


Feb
09
From My Beginning To Yours - #69

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Hey readers! I've been thinking it's time for a quick refresh! Our family at CrossFit TNT has grown so much over the last year, not to mention the growth that has happened over the almost 3 years since the start of my blog! I know there are many new athletes I have yet to meet and I want to share just a bit of who I am and how this all began!

My name is Meg, I am a 30-year-old Stay at Home Wife and Mom of two with our 3rd baby on the way. I graduated in 2009 with my Bachelors in Social Work and a Minor in Psychology. I worked in the field until January of 2015 when I was blessed to be able to stay home with our babies! Not long after my work life transition, I took my daughter to gymnastics class one day not knowing how life was about to change. The Mom sitting next to me that day was Rochelle Thayer, Founder, Owner, and Coach of CrossFit TNT.

At the time, my son was just over a year old. I was overweight, out of shape and quickly running out of clothes that fit. I have always had a love of writing and knew it was time for a change in my life regarding my health and the message about nutrition and fitness I was sending to my children. I was quick to armor myself with information and a decision to go for it when Coach Rochelle reached out to me about pursuing a more healthy lifestyle through CrossFit; as well as, helping others through a blog featuring my story from the beginning, hoping to inspire theirs!

So, here we are! I can't express how CrossFit has changed me. When I say I was out of shape, this is not an exaggeration. I could not do an air squat without a box, had no cardiovascular endurance, muscle strength or knowledge of how to lift weights. I was armed only with the desire to find a change and one that would stick! As time has gone on I've lost many pounds, pant sizes, and regular aches and pains of the past are gone. I have learned so much about lifting, eating right and being a part of a fitness family.

Meeting my friends "at the bar" at 5 am for our workouts is not only a highlight in my day but offers me accountability, laughter and inspiration. Please feel free to look back through my past blogs! Struggles, successes, disappointments, and victories will all be found but one of the coolest parts is that through it all I became an athlete! I am loving embarking on the newest part of my fitness journey as I learn more each week about fit pregnancy and the modifications available for baby and me. Some days I "check the box", I got up, made it there and did what I could. Other days, I feel proud that I have developed the drive and commitment to, at 16 weeks pregnant, complete a workout made up of 150 wall balls.

No matter who you are and what your fitness and nutrition of the past have looked like, today can literally BE YOUR DAY! We only have this one life and body to live it in, chuck your excuses and decide today, not tomorrow, to take care of you! No matter how long we do this thing called fitness, everyone has rough days and things that we can allow to hold us back. Don't! I have said from the beginning, find what works for you and go for it! CrossFIt TNT has a Transformation Academy, boot camp style SWIFT classes, Personal Training, Olympic Lifting classes and CrossFIt classes. We even offer a CrossFit Kids class!

There are so many choices at so many price points but even more importantly there is an incomparable fitness family waiting for you! Please join me every other Friday as I blog my ups and downs, please comment and share yours with me! We are in this together, let's talk about it!

Next up for me is my 3rd year participating in the CrossFIt Open. Stay tuned!


Feb
08
Skill & WOD 2/9/18

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Feb
07
Skill & WOD 2/8/18

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WOD
30sec of work followed by 30sec of rest for 8 total rounds

-KBS
-Goblet squats
-KB SDHP
-ADcal

Rx
55/35

Int
45/30

Scaled
35/25 or lower