WOD's

Apr
25
Weight Vest Wednesday 4/25/18

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Skill

Tabata RKBS go AHAP

Score+ weight and lowest reps in any set

WOD

20min AMRAP

400m Run

200m Farmer Carry

100m Sled Push

Rx

Vest

55/35

45/15

INT

No Vest

40/30

15/0

Scaled

AHAP

0/0


Apr
24
Skill & WOD 4/24/18

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Skill

Pyramid Cycle

BS 3x12 @ 70%

FS 3x12 @ 70%

Front Rack Lunges 3x12 (6 ea. moderate weight)

E3M

WOD

40 Cal Bike

30 Cal Row

20 Burpees

10 Cal Ski

Rx, INT, Scaled

n/a


Apr
23
Skill WOD 4/23/18

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AGOQ Workout #2

4 RFT

25 C2B

5 Cleans

Rx

245/105

INT

Regular Pull-ups

75% of 1RM Clean

Scaled

Assisted Pull-ups

70% of 1RM Clean


Apr
22
Sunday Funday 4/22/18

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AGOQ Workout #4

5min AMRAP

9 HSPU

6 Bar Facing Burpees

3 Snatches

Rx

165/80

INT

1-2 Ab mats

135/75

Scaled

Strict DB Press w/ Moderate weight

95/63 or lower


Apr
21
Rehab Saturday 4/21/18

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AGOQ Workout #1

4-8-12 Thrusters

1-2-3 Rope Climbs

Rx

135/65

INT

95/55

x5 Strict Pull-ups

Scaled

75/45 or lower

x5 assisted strict pull-ups


Apr
20
Skill & WOD 4/20/18

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AGOQ #3

Complete as many rounds as possible in 20 minutes of:

50 wall-ball shots 1

00 double-unders

50-ft. handstand walk

100 double-unders

50-cal. row

100 double-unders

50-ft. handstand walk

100 double-unders

Rx

20/10 to 10/9ft

INT

16/8 to 10/9ft

50 DU

20ft HS-walk

Scaled

14/8 or lighter to 9ft

100 SU

100ft bear crawl


Apr
19
Skill & WOD 4/19/18

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Skill

BS 3x4 @ 77.5%

FS 3x4 @ 77.5%

Front rack lunges 3x12 (6ea. mod weight)

WOD
21-15-9

Pull-ups

Dips

Rx

n/a

INT

Band Assisted

Scaled

Ring Rows

Box Dips


Apr
18
Weight Vest Wednesday 4/18/18

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Skill


Apr
17
Skill & WOD 4/17/18

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Skill


Apr
16
Chances are this 15-year-old is much stronger than you

This St. Charles teenager could very well be one of the best athletes on Earth.

ST. CHARLES, Mo. – Ninety-nine percent of people use CrossFit as a means to get back in shape. Then there's Ashley Schroeder.

“She wows us at pretty much everything that she does," said Rochelle Thayer, owner of CrossFit TNT in St. Charles.

Ashley is only 15-years-old but ranked twelfth in the world in her age group after scoring high marks in last week's CrossFit Games Open. Her stats are impressive. Even more impressive is her drive to get stronger.

“I think what makes her so great is that she’s a great listener. She’s coachable. And that’s really hard to find," said Thayer.

It's also hard to find a teenager who enjoys ha...