Blog

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

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

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

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

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

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...

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

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

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

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 ...