WOD's

Dec
11
Skill & WOD 12/11/18

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Skill

400m Run

rest 1min

5 Rounds

WOD

4 Rounds not for time of

16 Reverse lunges (8ea.)

12 DB BP

15 Weighted hip extensions

Rx, INT, Scaled

AHAP


Dec
10
Skill & WOD 12/10/18

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Skill

8min AMQRAP

8 Dragon flag

2 Wall climbs

4 Forward rolls

WOD

20min AMRAP of

5 Clusters

5 Bar muscle-ups

10 Bar facing burpees

Rx

155/103

INT

115/73

CTB

Scaled

95/63 or lower

Jumping BMU


Dec
09
Sunday Funday 12/9/18

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WOD

30-20-10

Cal Bike

DB Snatch

Cal Row

Box Jump

Rx

40/25

20"

INT

35/22.5

20"

Scaled

30/20 or lower

16" or lower


Dec
08
Rehab Saturday 12/8/18

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WOD
5min Hang from pull-up bar

*Penalty

15 HSPU

30 Hollow Rocks

60 DU

Rx

n/a

INT

4min Hang

1-2 AB Mats

30 DU

Scaled

2min Hang

15 Push-ups

3 DU attempts then 60 single unders


Dec
07
Skill & WOD 12/7/18

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Skill

4 Rounds of

12 GHD Sit-ups

12 Reverse Flies

12 DB Lateral Raises

12 DB Pull-overs

WOD
Partner Workout

100-80-60-40-20

Wall Balls

KBS
*1 Working 1 Resting

Rx

20/14 to 10/9ft

53/35

INT

16/13

45/30

Scaled

14/10 or lower

35/25 or lower


Dec
06
Skill & WOD 12/6/18

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Skill

DL
5x10

E2.5M, Start moderately heavy and increase each round

WOD
4 Rounds

100 DU

10 Over Unders

Rx

24/20"

INT

50 DU

24/20"

Scaled

5 Attempts then 100 Singles

Step if needed, raise the under if needed


Dec
05
Weight Vest Wednesday 12/5/18

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Skill

8min AMQRAP

10 Strict Dips

:20 Hanging L-sit

20ft HS Walk

WOD

20min AMRAP

200/150 Cal Air Dyne

50 DB Box Step Overs

50 DB Renegade Rows

Rx

Vest

50/35 to 20"

INT

No Vest

30/20 to 20"

Scaled

20/15 or lower to 20" or lower


Dec
04
Athlete Of The Month - Katie Kelly

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I never thought I would say that I look forward to going to the gym, much less CrossFit, and I’ve never considered myself an athlete, much less a TNT Athlete of the Month! In fact, when I walked into TNT for my first Transformation Academy class in March of 2017, I saw people lifting barbells and thought, “nope!” I was looking for more energy to keep up with a set of twins and a four year old and stay reasonably sane at work – certainly muscles and callused hands were overkill! Fast-forward to today, and I’m high-fiving the 5 a.m. crew after busting out two dozen (albeit light) snatches, and then picking my calluses during meetings at the office (so gross, I know).

Now before I get carried away, I’ll admit that I don’t look forward to many-a-WOD, but TNT is so much more to me than just “going to the gym.” It’s the place I go to become stronger and push my limits, mentally and physically; the place I go to relieve stress; the place I go to spend time with some of my greatest friends and motivators; and the place I go to show my three daughters that health is a priority, and that strong women are fierce.

I’m so grateful to the coaches at TNT for the energy and passion they put into cultivating, motivating and growing such a diverse community of athletes and friends. I’m also grateful to my fellow TNT athletes – you all inspire and motivate me in different ways, and are nice enough to check on me when I smash my face with a wall ball multiple times in a single WOD!

Suffice to say, I got a lot more than I bargained for when I walked into TNT – callused hands and all! I’m honored to be a TNT Athlete of the Month, excited to see what I can push to accomplish next (a kipping pull-up, fingers crossed!) and blessed every day to sweat alongside TNT my friends!


Dec
04
Skill & WOD 12/4/18

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Skill

PWR Snatch + Squat Snatch

EMOM for 12 @mod heavy weight

WOD

In 30min Build up to a heavy single

PWR Clean

FS

Weighted Pull-up

Rx, INT, Scaled

n/a


Dec
03
Skill & WOD 12/3/18

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Skill

Bench press 5x5, E2M Start @ 70% and increase if possible

WOD

Monthly Benchmark

30min Row

Rx, INT, Scaled

n/a