Blog | Crossfit-TNT | St. Charles, MO

From the Blog

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SUNDAY FUNDAY

SKILL
Good Mornings

WOD
For time:
30 power snatches
40 pull-ups
50 DU
30 Shoulder to Overhead
40 pull-ups
50 DU
30 SDHP
40 pull-ups
50 DU

RX
115/75

INT
105/65
banded pull-ups

SCALED
95/55 or lower
jumping pull-ups

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REHAB SATURDAY

WOD
EMOM until complete
start with 4 burpees
then 
35 Back Squats
35 TTB
35 thrusters
35 box overs

RX
135/95
95/65
30/24

INT
115/75
toes to rings
85/55
24/20

SCALED
3 burpees
105/55
leg ups (laying on ground)
75/45
16/10

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WOD & SKILL

SKILL
Squat Snatches

WOD
10 Minutes
max calorie row – all out effort,
then 10 min of rolling out

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WOD & SKILL

SKILL
Strict Ring Dips

WOD
17 Minute AMRAP
5 KB hang clean & jerk left arm
5 goblet squats
5 KB hang clean & jerk right arm
5 KBS – american

RX
62/45

INT
55/40

SCALED
45/35 or lower

 

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WOD & SKILL

SKILL
Front Squats

WOD
4 Rounds for Time of:
8 Shoulder to Overhead
30 air squats

RX
180/120 (cleaned)

INT
160/100

SCALED
140/80 or lower
20 air squats

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WOD & SKILL

SKILL
10 min AMRAP
2 Turkish Get-Ups
4 KB windmills

WOD
20 burpees
20 hang squat snatches
20 bar muscle-ups
20 hang squat snatches
20 burpees
For time (20 min cap)

RX
135/95

INT
115/75
banded bar muscle-ups

SCALED
105/65 or lower – can also do hang power snatches
jumping bar muscle-ups

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WOD & SKILL

SKILL
Deadlift
5×1 @80% E2Min

PARTNER WOD
:45 of work
:15 of rest
12 minutes
partner 1: max rope climb
partner 2: max DU

RX
legless

INT
with legs

SCALED
scale accordingly

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SUNDAY FUNDAY

HERO WOD
Gaza
5 Rounds for Time:
35 KBS
30 push-ups
25 pull-ups
20 box jumps
1 mile run

RX
55/35
30/24

INT
45/30
24/20
every other mile – 800 run

SCALED
40/25
20/16
800m run or less

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REHAB SATURDAY

WOD
20 min AMRAP
15 box jumps
20 kbs
30 DU

RX
24/20 games standard
55/35

INT
20/16
45/30

SCALED
16/10
40/25
5 attempts finish with singles

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