WOD'S

Nov
19
Weight Vest Wednesday 11/20/19


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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 & WOD 11/19/19


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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
Bring A Friend 11/18/19


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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
Sunday Funday 11/17/19


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Skill






Snatch pull + PWR + Snatch + OHS



Swift


E2M for 5 rounds


15 wall balls


15/12/9 Cal Row









Nov
15
Rehab Saturday 11/16/19


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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 & WOD 11/15/19


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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 & WOD 11/14/19


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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
Weight Vest Wednesday 11/13/19


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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 & WOD 11/12/19


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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
Veteran's Day 2019!


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“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:



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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.”
















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Josh Huck


Intelligence Specialist in the Navy from 2001-2005



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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 ...