Blog | Crossfit-TNT | St. Charles, MO

From the Blog

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WOD & SKILL

 

SKILL
E: 20 for 16 INTERVALS
3  C&J

WOD
5­-4-­-3-­2-­1
5 MINUTES:
row for calories
4 MINUTES:
box jumps­ regular
3 MINUTES:
hang squat snatches
2 MINUTES:
wall balls
1 MINUTES:
HSPU

RX
24/20
75/45

INT
20/16
65/35
ab mat

SCALED
16/12
55/25
push ups

 

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WOD & SKILL

 

SKILL
E: 20 for 16 INTERVALS
4 Pistol Squats

AIR FORCE WOD
FOR TIME
EMOM 4 burpees
THEN…
complete 20 of each:
Thrusters
SDHP
STO
OHS
FS
*start with 4 burpees each minute, if you finish a movement before the
next minute move on

RX
95/65

INT
85/55

SCALED
75/45

 

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WOD & SKILL

 

SKILL
E: 15 for 16 INTERVALS
3 wall balls

WOD
5 RFT
12 DB Push Press
12 KB SDHP

RX
35/30
70/55

INT
30/25
62/45

SCALED
25/20 or lower
55/40 or lower

 

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Clash of the Classes

The Clash of the Classes is back again! This is a TNT team competition where the morning classes battle against the evening classes. This year’s winter competition will be from 8:00am to 11:30am. The Clash of the Classes is about having fun, and getting the morning and evening crew together for a friendly competition. The 1&2pm classes can choose whether they want to compete for night flight or dawn patrol. The clash will be on the 6th of December, the same day as the Holiday party. Make sure to sign up right away under the events tab on MindBody so that you get to be a part of the fun: https://clients.mindbodyonline.com/classic/admhome?studioid=14217. This is for every level of athletes and the entry fee is $20.  This will be a great competition!

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WOD & SKILL

 

SKILL
E: 20 for 16 INTERVALS
3 thrusters

WOD
4 RFT
7 hang power cleans
 7 box jumps
7 back squats

RX
185/125
30/24

INT
155/105
24/20

SCALED
125/85
20/16

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HEROES FOR HAITI

 

WOD
6 MINUTES AMRAP
3 Deadlifts
3 Bar ­facing ­burpees
6 Deadlifts
6 Bar ­facing burpees
9 Deadlifts
9 Bar ­facing burpees

RX
245/165

INT
225/155

SCALED
185/135

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REHAB SATURDAY

 

WOD
4 ROUNDS of:
4 MINUTES AMRAP 
*REST 1 minute between rounds
5 DB push presses 
7 burpees 
9 DB front squats

RX
35/25

INT
30/20

SCALED
25/15 or lower

 

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WOD & SKILL

 

SKILL
E: 15 for 16 INTERVALS
3 kipping pull ups

WOD
 15 MINUTES AMRAP 
21 wall balls 
15 box jumps 
9 ring rows

RX
20/14 10ft 
24/20

INT
16/13 10ft 
20/16

SCALED
14/13 9ft 
16/12

 

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hook-grip

Oscar’s Training Articles – Hook Grip

It’s painful, awkward, and absolutely necessary. The hook grip is what you have to use whenever you are cleaning (hang, power, etc) and snatching (hang, power, etc). If you grab the barbell without a secure hook grip it will start to roll in your hand as soon as the weight gets heavier and the speed increases.
The clean and snatch produces a tremendous amount of power (why they are effective at improving fitness) and the link between you and the barbell has to be strong in order to be successful. Wrapping the thumb around the bar effectively stops the bar from slipping in your hands during the violent 2nd pull (when the bar passes the knees and moves to the hips) of the olympic lifts. Getting used to the hook grip can be a little uncomfortable at first but this will soon go away. It will become a habit and used every time you grab the barbell or carry groceries.
Taping your thumb can save the skin on your thumb if you are prone to tearing. In order to really secure a firm grip on the bar make sure you press your hand down into the barbell before locking in the thumb. This will solidify the grip even more which will increase the stability of the grip. The hook grip does not need to be kept through the entirety of the lift. Once the barbell is overhead or on your shoulder release the thumb for improved mobility.

Videos:  Hook Grip Instruction

Hood-Grip

Oscar Isacsson, CSCS, USAW-L1
CrossFit TNT Coach

 

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