Skill
10x3
Split jerks
WOD
EMOM for 14min Alternating
5 Deadlifts
20/15 cal bike
Rx
Vest
75%
INT
No vest
75%
Scaled
15/12 or lower
75%
Swift
(:30/:15)x16
KBSDHP
Push-ups
Russian Twists
Jump Rope
Nov
18
Skill
E2M for 5 Rounds
15 Double RKBS
10 KB FS
WOD
Team ski re-lay 15min
*Each time you come off the ski do
30 Med ball step-ups
Rx
20"
20/14
INT
16"
14/10
Scaled
12”
Bodyweight step-ups
Swift
Lift:
3 Rounds of 10 ea.
Upright rows & 1-arm press
Breathe:
Tabata (x15 total)
-Jumping pull-up
-Slam balls
- Air squats
Nov
17
Skill
Back squats
33X0
5x3
WOD
20min AMRAP
Partner workout
P1: Max calorie row
P2: 20 Jumping pull-ups
20 DB PP
1x Shuttle run
Rx
40/30
INT
30/20
Scaled
20/15 or lower
Swift
15min Partner AMRAP
Shuttle run
15 DB PP
15 RKBS
Nov
16
Skill
Snatch pull + PWR + Snatch + OHS
Swift
E2M for 5 rounds
15 wall balls
15/12/9 Cal Row
Nov
15
WOD
15min EMOM (alt.)
15 Box jumps
15 T2B
15 Slam balls
Rx
24/20
50/40
INT
20/16
T2B attempts
40/30
Scaled
16/12
Knee raises
30/20 or lower
Swift
33-27-21-15-9
Cal of athlete's choice
*1 shuttle run after each set
20, 40, 60, 75ft
Nov
14
Skill
12min AMQRAP
8 Strict pull-ups
20 Banded pull-a-parts
:20 L-sit
10 Parallette push-ups
WOD
4 RFQ
Back squats x8
DB RDLs x10
DB Reverse lunges x8ea
Rx, INT, Scaled
Moderately Heavy
Swift
15min Team ski-relay
Each time the skier comes off the ski perform
15 Goblet squats
15 Knee Raises
Nov
13
Skill
100 RKBS For Time
WOD
Partner workout
50 PJ
100/75 cal bike
40 PJ
100/75 cal bike
30 PJ
100/75 cal bike
Rx
115-145-175/73-93-113
INT
95-125-145/63-83-103
Scaled
75-95-115/53-73-83 or lower
Swift
5 Rounds not for time
20 DB Walking lunges
15 DB BP
15 Ring rows
Nov
12
Skill
FS Complex
5x3 (33X0)
WOD
30 Wallballs
15 Dips
3 Rounds
Rx
Vest
20/14
INT
No vest
20/14
Scaled
16/13 or lower
Assisted dips or box dips
Swift
Partner workout
18min AMRAP
100cal bike
50cal Row
25 Devil's presses
Nov
11
Skill
Deadlifts
7x2
WOD
400 DUs for time
*for each trip perform 15 Sit-ups
Rx
n/a
INT
200 DU
Scaled
400 Singles
Swift
Lift:
4 rounds of
:15 ea
Banded walk right
Banded walk left
Banded squats
Rest
Breathe:
50 Singles
10 Slam balls
5 Burpees Rest
:30
As many rounds as possible in 10min
Nov
11
“Home of the free, because of the brave.”
CrossFit TNT would like to give a special thanks to all of the members who have served in the military. We are blessed to be able to workout with some U.S. Veterans every day!
If you see these awesome people today, be sure to give them a thank you for their service:
Jason Barnaby Maddock
“January 2020 marks 20 years since I enlisted in the U.S. Army as an MP. I only served 5 years but the short period of time shaped me greatly.”
Josh Huck
Intelligence Specialist in the Navy from 2001-2005
Trevor Knecht
U.S. Navy
Joe Perry
U.S. Navy
Mike Burkart
US Army Field Artillery officer and served active duty from 1985 - 1989, then ...