WOD's

Dec
09
Skill & WOD 12/10/19


temp-post-image

Skill


CrosSwift


15min EMOM (alt.)


18/15/12/9 Cal row


15/12/9/6 Burpee


12 Reps DB C&J (6ea.)


WOD


Bench press


5x10, E2M


Rx, INT, Scaled


n/a




Dec
08
Skill & WOD 12/9/19


temp-post-image

Skill



PWR Snatches


3 reps E:75 for 10 rounds


WOD


12min EMOM


20 Wall Balls


3 Muscle Ups


Rx


25/16


INT


20/14


6 C2B or MU Transitions


Scaled


14/10 or lower


6 pull-ups & 6 push-ups



Swift


12min AMRAP of


20 DB PP
20 DB Step-ups


1 Shuttle Run




Dec
07
Sunday Funday 12/8/19


temp-post-image

WOD


EMOM for 20min


C&J


Rx, INT, Scaled


AHAP



Swift


40-30-20-10


Wall balls






Sit-ups


Bike/Row Cal









Dec
06
Rehab Saturday 12/7/19


temp-post-image

WOD






100 Wall balls


100/75 Cal row


100 DB PP


100 T2B


Rx


20/14


30/20


INT


16/12


25/17.5


T2B attempt


Scaled


14/10 or lower


20/15 or lower


Knee raise



Swift


15min AMRAP






Ski 200m
Run 3 wide laps


Row 400m
50 Flutter kicks (2 count)













Dec
05
Skill & WOD 12/6/19


temp-post-image

Skill






10min Gymnasty AMQRAP


:20 Hollow body
30 DUs
4 HS walking attempts


WOD
30 PWR Snatches


15 Box jumps


rest 2min






20 PWR Snatches


15 Box jumps


rest 2min
10 PWR Snatches


15 Box jumps


Rx


75-115-145/53-73-93


24”


INT


65-95-115/43-63-73


Scaled


45-65-95/33-53-63 or lower



Swift


4 Rounds not for time


10 ea. BGSS






10 ea. DB Rows


10 DB lateral raises

















Dec
04
Skill & WOD 12/5/19


temp-post-image

WOD


E12min for 4 rounds


500m Row


40/30cal bike






30 KBSDHP
20 KB Step-ups


10 Bar Muscle-ups


Rx


50/35


20"


INT


40/30






20”


Jumping bar MU


Scaled


35/25 or lower


BW Step-ups


Burpee pull-ups



Swift


15min Partner AMRAP


Max calorie bike













Dec
03
Weight Vest Wednesday 12/4/19


temp-post-image

Skill






PWR Clean
&
25/20cal bike + 8 Slam balls over the shoulder @ AHAP


WOD


50 DB Thrusters for time


Rx


Vest


35/25


INT


No Vest


30/20


Scaled


25/15



Swift


10-1 Goblet squats


Ring row









Dec
02
Skill & WOD 12/3/19


temp-post-image

Skill


Back squat






&


20/15cal row + 15 Push-ups







WOD






100 Sit-ups for time


Rx, INT, Scaled


n/a



Swift


1x50 Banded tricep extensions then,






250m Row


15 KBS


10 Burpees


rest 2min


3 Rounds











Dec
01
Skill & WOD 12/2/19


temp-post-image

Skill






1rep max SJ


1rep max DL


WOD


5min max calories of athlete's choice


Rx, INT, Scaled


n/a



Swift


40-30-20-10


Walking lunge


DB PP









Dec
01
Athlete of the Month - Mark Carey


temp-post-image


WOW!!! I am extremely honored to be selected as the athlete of the Month for December!





My CrossFit journey began with a visit to CrossFit TNT in January 2018. My only objective was to get to CrossFit classes as quickly as possible and get myself back in shape. I started with the Transformation Academy, followed by a few months of Swift classes, and then moved into CrossFit full time in May 2018.



I was not a model of health and was certainly not happy with myself. I always had an interest in weightlifting, fitness, and working out but it was always like 3 months on and then I would find excuses to miss a day or two and that eventually turned into 2-3 months off and then nothing, typical fitn...