Blog

May
07
Rehab Saturday 5/8/21


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WOD


Partner workout


100-80-60-40-20


Double unders


Back squats


Rx


95/63


INT


75/53


1/2 DUs


Scaled


65/43 or lower


x2 Singles


Swift


RKBS


33-27-21-15-9




May
06
Skill & WOD 5/7/21


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WOD


Farmer's carry 5 laps


Bike 120/80cal


Farmer's carry 5 laps


Row 120/80cal


Farmer's carry 5 laps


Rx


50/35


INT


40/30


Scaled


30/20 or lower


10 lunges


Swift


12min for max calories


Bike 30/20+ cal per min


or


Row 1000/800cal+ per hr




May
05
Skill & WOD 5/6/21


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Skill


Benchmark


or


30 Wall balls


30 Pull-ups


30 Wall balls


20 C2B


30 Wall balls


10 Muscle-ups


WOD


3 RFQ


Shoulder complex


8 Front raises + 8 lateral raises + 8 Reverse flies


8ea. Side plank hip thrust


Rx, INT, Scaled


n/a


Swift


10min AMRAP


15 Medball Clean


250m Row




May
04
Skill & WOD 5/4/21


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Skill


Benchmark


or


1 Mile Run for time


WOD


100 PWR Cleans for time


Rx


95/63


50/35


INT


75/53


40/30


Scaled


65/43 or lower


30/20 or lower


Swift


EMOM for 15min (alt.)


A: 6/8/10 Burpees


B: 20 BW Step-ups


C: 20 Hang DB Snatches



May
03
Skill & WOD 5/4/21


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Skill


Benchmark


or


50 Burpee Box Jumps for time


WOD


12min AMQRAP


10 Ring rows 8ea.


1-leg RDLs


30 Sec Bike sprint


Rx, INT, Scaled


n/a


Swift


10-20-30-40


Sit-ups


Fast mountain climbers


Double unders




May
03
Athlete of the Month - Amber Bolich


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TNT Fam! I am SO excited and SO honored to be selected as May’s AOM. Thank you to all the coaches for believing in me and to my fellow athletes for supporting me and always cheering me on! We have an amazing family at TNT and I am so grateful for you all!


Officially, I started at TNT in October 2016 attending Transformation Academy. Prior to that, I would occasionally drop in for “Fat Burning” (now known as “Swift”) with my dear friend, Allison Kaiser. Allison had not given up on her efforts to show me why she loved TNT and passed along the details of this awesome program. I will never be able to repay her.


I never imagined identifying as a crossfitter, but I w...


May
02
Skill & WOD 5/3/21


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Skill


Benchmark


400m Sled Push for time


WOD


4 RFQ of


10 Strict press


500m Row


Rx, INT, Scaled


n/a


Swift


50 Cal bike


50 Air squats


50 Lunges


1200m Run




May
01
Sunday Funday 5/2/21


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WOD
12min AMQRAP


2 Wall climbs


10 Hollow rocks


20 Hanging flutter kicks


20x 1-hand KB swing (10ea.)


Rx


AHAP


INT


n/a


Scaled


Shortened Climb


Modified Hollow


Hanging Tuck Hold


Swift


4 Rounds of


30/20 Cal row


20 Push-ups


10 Pull-ups




Apr
30
Rehab Saturday 5/1/21


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WOD


Every 3min for 7 rounds


40 Double unders


20 Air squats


10 Pull-ups


Remaining time row for distance


Rx


n/a


INT


10-20 DUs


Assisted Pull-Ups


Scaled


40 Singles


15 Air squats


10 Ring rows



Swift


12min AMRAP


20 Reverse Lunges


200m Run


Apr
30
Spring Into Wellness Challenge


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It's spring time! If your new year goals seem to be slipping, or you're feeling like you're in a slump, this challenge is for you!





This is different from the past challenges! There will be a nutrition seminar, right before the challenge begins. Coach Lyndy will be touching on different aspects of nutrition and habits. The seminar will also break down some of the confusing information that is out there, along with the hardships. This will also be the time to ask your questions, so bring them! The seminar will be on Saturday May 15th at noon.



This challenge will be different from the others as it is only two weeks. Why?...well... You can do anything for two weeks!





The challenge will begin May ...