WODS

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8am class only. Babysitting available. Have a great day!
Murph

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
*partition the movements anyway
*must start and finish with the mile run
90 minute cap

RX
20# vest or body armor

INT
75 pull ups
150 push ups
225 air squats

Scaled
50 pull ups
100 push ups
150 air squats
½ mile run

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Skill
7 minute amqrap
3 muscle snatch
3 ohs
3 snatch balance
3 hang squat snatch-p3
115/73 or lower


WOD
100 Double unders
Then
4 rft
15 Wall balls
7 Bar muscle ups

RX
30/20 10/9ft

INT
25/16 10/9ft
7 jumping bar muscle ups

Scaled
20/14 10/9ft or lower
7 ring rows + 7 jumping pull ups

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WOD
On a continuous clock
0-4 min (rest 4-5)
400 meter run
with remaining time complete max reps of:
ttb
5-9 min (rest 9-10)
400 meter row
With remaining time complete max reps of:
Power cleans
10-14 min
.5 mile AB
With remaining time complete max reps of:
Sandbag squats

RX
135/93
70/50

INT
TTB attempts
105/73
50/35

Scaled
Knee raises
85/53 or lower
35/25

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Partner chipper wod
35 minute amrap

20 Partner tire flips (together)
10 Burpee tire box jump (athletes alternate 10 total)
10 Tire push ups (athletes alternate 10 total)
10 tire pushes (athletes alternate 10 total)

RX
Decline push ups (hands on ground, feet on tire)

INT
Push ups on ground

Scaled
Tire step ups
Incline push ups (hands on tire, feet on ground)

Read more

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Skill
Hatch week 12/day2
BS FS
5@60% 5@65%
5@70% 5@70%
5@75% 5@75%
5@75%
WOD
10-1
Thrusters
Kbs
Box jumps

RX
95/63
55/35
24/20

INT
75/43
45/30
20/16

Scaled
55/33 or lower
35/25 or lower
16/12 or lower

Read more

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Skill
Spend 20 minutes rotating through for heaviest sled push
75ft- one way


WOD
e5m x 4 rounds
Suicide sprints
Put slowest time on board

RX
25/50/75/100

INT
25/50/75/75

Scaled
25/50/50/50

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Skill
:30 work/:30 rest
Wall climb hold
*Goblet squats 35/25 lower
Handstand hold
*Goblet squats
Handstand negatives- step down
*Goblet squats
HSPU- kipping
*Goblet squats
Strict hspu
*Goblet squats
Deficit hspu-kipping
*Goblet squats
Deficit hspu-strict
*Goblet squats

WOD
1 min at each station
Burpees
Ball slams
Ghd sit ups
Ring dips
Rest
x3

RX
40/35
Ghd

INT
35/30
Ab mat sit ups
Blue/red/orange band only

Scaled
30/25
Ab mat sit ups
Dips on box

Read more

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Skill
Hatch week 12/day1
BS FS
5@60% 5@65%
5@70% 5@70%
5@75% 5@75%
5@75%
WOD
Lurong Challenge WOD #2
2 minutes of: Deadlifts
1 min rest
2 min of: Back squats
1 min rest
2 min of: shoulder to overhead

L3
Men 275/225/185
Women 175/145/115
Masters men 225/185/135
Masters women 145/115/85
Masters + men 185/155/95
Masters + women 115/95/65
L2
Men 185/135/95
Women 115/85/65
Masters men 155/115/75
Masters women 95/75/45
Masters + men 135/95/65
Masters + women 85/65/35

L1
Men 95/45/45
Women 65/35/35
Masters men 75/45/45
Masters women 45/35/35
Masters + men 75/45/45
Masters + women 45/35/35

Read more

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Skill
tires /sprint
E2m x6
10 flips + 100 meter sprint
WOD
50 wall balls
40 push ups
30 pistols
20 db snatches (10 L/10 R)
10 strict pull ups
Finish with a 400 meter run

RX
20/14 10/9ft
70/50

Scaled
16/13 10ft
Assisted pistols
60/40
Assisted pull ups

Scaled
14/10 9ft
Push ups on squat stand
Narrow squats
50/30 or lower
Assisted pull ups

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WOD
10 rounds for time of:
7 sumo deadlift high pulls
7 front squats
7 push jerks

RX
95/63

INT
75/53

Scaled
55/43 or lower

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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