Blog

Apr
01
Athlete of the Month - Lyndy Kachadorian


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This AOM post is a little different this time because it’s not written by the athlete! April’s athlete of the month actually thinks it’s going to someone else but little did she know we’re going to take some time to talk about how awesome she is.



CrossFit TNT’s April Athlete of the Month is Lyndy Kachadorian! Lyndy joined the TNT staff as a coach a little over two years ago. We are so thankful that she decided to become a full-time coach at TNT as she is a great example of an overall good human-being for all of our members.



Lyndy always goes above and beyond for TNT and its members. From running nutrition challenges to coaching clients at 5am, to starting a...


Mar
20
Rehab Saturday 3/21/20


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WOD
400m Row


20 BS


rest 2min


4 Rounds


Rx


115/73


INT


95/63


Scaled


75/53 or lower


Swift


EMOM for 15min (alt.)


Shuttle run (20, 40, 60, 75ft)


Bike cal (10/15/20)


Slam balls 15 reps




Mar
19
Skill & WOD 3/20/20


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Skill


6-1


Devils press


Bar muscle up


WOD
Team ski-relay


15min max distance


*Skier runs 3 laps & jump ropes


Rx


30 UB DU


INT


10 UB DU


Scaled


60 UB Singles



Swift


4 Rounds of


21 DB Deadlifts


15 DB Thrusters


9 Burpees


Mar
18
Skill & WOD 3/19/20


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Skill


P1 squat snatch


2 Reps EMOM for 10min


WOD


100 DB PP For Time


*For each break perform 20 DB Lunges (hang position) Dropping dumbbells = 20 burpees for the entire class


Rx


50/35


INT


40/30


Scaled


30/20 or lower


BW Lunges


Swift


Partner workout


300/200 cal row for time


*1 Person Rowing, 1 Person Holding a Plank or Wall-Sit




Mar
17
Skill & WOD 3/18/20


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Skill


Front squat


Build to a heavy single


5-4-3-2-1-1-1


WOD


EMOM for 12min (alt.)


12 DLs


12 Box jumps


Rx


185/123


24/20"


INT


155/103


20/16”


Scaled


135/93 or lower


16/12" or lower


Swift


1min of


DB Snatches


DB Reverse lunges


Top of push-up hold


Rest 4 Rounds




Mar
16
Skill & WOD 3/17/20



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Skill


20min Max cal


Has to be over


Rx: 75/65 RPM


Int:70/60 RPM


Scaled: 65/55 RPM


WOD
27-21-15-9


DB Snatches


Jumping pull-ups


Rx


50/35


INT


40/30


Scaled


30/20 or lower


Swift


Lift:


3min Wall sit


Penalty of coach's choice


Breathe:


10min AMRAP


15 Sit-ups


25 Jumping pull-ups




Mar
15
Skill & WOD 3/16/20


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Skill


PWR Clean + PJ


EMOM for 12min



WOD
20min AMRAP


25 Wall balls


20/15 Cal row


Shuttle run


Rx


Weight Vest


20/14


INT


20/14


Scaled


14/10 or lower


Swift


Tabata Bike


rest 2min


Tabata wall balls & DB PP


Mar
14
Sunday Funday 2/15/20


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WOD


5 Rounds not for time


8 Strict chin-ups


10 ea. BGSS


12 ea. 1-arm DB BP


20 RKBS


Rx, INT, Scaled


AHAP


Swift


500m Row


50 RKBS


50 Push-ups


50 RKBS


500m Row




Mar
13
Rehab Saturday 3/14/20


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WOD



Team workout


30min for Max calories


2 teams


1x Ski


2x Rower


2x Bike


*Each time an athlete comes off an implement they perform 5 Burpee box overs & 10 DB Snatches


Rx


24/20"


50/35


INT


20/16”


40/30


Scaled


16/12" or lower


30/20 or lower


Swift


15min AMRAP


15 DB Thrusters


15 Hanging knee raises


15 Cal of athletes choice


Mar
12
FriYay 3/13/20


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WOD



E10min for 4 rounds


400m Run


30 Cal Bike


20 RKBS


10 Bar Muscle Ups


Rx


70/53


INT


62/45


C2B pull-ups


Scaled


53/35 or lower


Jumping BMU


Swift


5 Rounds not for time


12 Ring rows


10 ea. BGSS


10 DB Arnold presses


Finisher of the coach's choice