Blog

WOD

35min to complete 6 tests

10RM bench press

5RM bench press

1RM bench press

1000m row

500m row

250m row

*tests can be completed in any order

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WOD
15x 200 Meter Sprints
with 1 minute rest

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SKILL
Front Squats
5x3

WOD
CF Games Masters
3 rft
5 minute time cap
10 Snatches
200 meter sprint (4x50 meter)

RX
95/65

INT
85/55

SCALED
75/45

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Picture from Robin Sports

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Pic from CF Fairfax

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SKILL
5x2 power snatches
5x2 power cleans

WOD
CF Mainsite WOD
5 rft
20 Wall balls
10 Deadlifts

RX
20/14 10ft
225/155

INT
16/13 10fT
205/135

SCALED
14/10 9ft
185/115

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We have a few events coming up that you can either participate in or come and support our TNT Family by cheering them on.

SATURDAY, AUGUST 1ST- We have our first Mock Weightlifting competition at TNT. Starts at 10:15am. Click here for more information or to sign up you want to compete. Or come and watch!

SATURDAY, AUGUST 15TH-Clash of the Classes is right around the corner. Click here for more information or to sign up if you want to compete. Or come and watch! We welcome our TNT Teens to come and participate in this as well!

SATURDAY & SUNDAY AUGUST 29TH & 30TH- Greater Gateway Games. CFTNT is bringing a team so come and cheer them on! More information here.

SATURDAY, SEPTEMBER 12TH- 2nd Annual Ogar Strong Golf Tournament. This is to h...

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SKILL
12 Minute AMQRAP
2 TGU (one on each arm)
4 Windmills (2 on each arm)
30 Double Unders or 5 attempts

WOD
3 Minute AMRAP
:30 rest
for 5 rounds
12 Med Ball or Slam Ball Cleans over the shoulder
30 Double Unders

RX
40/30

INT
35/25
15 Double Unders

SCALED
30/20
3 Double Under attempts then finish with 15 singles

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SKILL
Gymnasty
10 minute amqrap
Add 1 rep to each round:
Bar muscle up
HSPU (strict till you have to kip)
Burpee box over 24/20

WOD
EMOM for 20 increasing weight every other round
1 Burpee
1 Deadlift
1 Hang squat clean
1 Power clean
1 Jerk

RX
*Start at 50% of 1 rep power clean

INT
*Start at 40% of 1 rep power clean

SCALED
*Start with empty barbell

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SKILL
NO SKILL

WOD
CHIPPER
800 meter run
30 ctb
40 sit ups
100 double unders
30 hspu
40 air squats
100 ft hs walk
30 burpees
40 lunges
800 meter run

RX
-

INT
Banded ctb
50 doubles/50 singles
Ab mat hspu
HS walk attempts

SCALED
400 meter run
Jumping ctb
10 attempts/finish with singles
Box hspu or push ups
1:30 hs hold
400 meter run

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Crossfit-TNT

3683 New Town Blvd,

St. Charles, MO 63301

Phone. 636-724-6464

Email. Rochelle@crossfit-tnt.com