Blog | Crossfit-TNT | St. Charles, MO

From the Blog

REHAB SATURDAY CLASS INFORMATION

Attention TNT, Rehab/Teens class, Mobility, and Olympic Weightlifting will be held at the St. Charles High track this Saturday. Make sure to sign up so we have an accurate count of who will be there, thanks!

Rehab/Teens 8:30 AM
Mobility 9:30AM
Olympic Weightlifting 10:15AM

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WOD & SKILL

SKILL
20 rep back squat

BENCHMARK WOD
Helen
3 Rounds for Time:
400m run
21 kbs
12 pull-ups

RX
55/35

INT
45/30

SCALED
40/25

Post results to comments (include scaling notes).

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Deadlift Cycle

Hey TNT! We are starting a deadlift cycle today March 30th and it will continue until June 21st. We want everyone to be involved in this cycle and to improve on their deadlift. If you miss class the day we work on the deadlift cycle, you can do it before or after class the next time you come in to keep up. The deadlift movements will be on the whiteboard next to the WOD so you can make sure you are doing the right amount of reps/weight. If you have any questions feel free to ask a coach.

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CrossFit Gymnastics Trainer Course

Hey everyone, we are hosting a CrossFit Gymnastics Trainer Course June 13-14th.

“This interactive two-day course covers basic, intermediate and advanced gymnastics movements in a lecture setting, with practical application following as participants and coaches perform all presented movements. Skills are repeated until the student has an understanding of how to learn, spot and teach all movements safely to athletes of any level. Gymnastics programming is also discussed. Course participants learn to apply gymnastics principles in training themselves and others to increase strength development, core control and spatial awareness – all of which improve CrossFit performance.”

You can read more about this course and register here. Sign up today so you reserve your spot!

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WOD & SKILL

SKILL
Deadlifts

WOD
Cash In: 40 Burpees, then
21-15-9
Pistols (alternating legs)
Hang power cleans

RX
145/105

INT
assisted pistols
125/95

SCALED
Cash in: less burpees
narrow air squats (feet touching)
105/75

Post results to comments (include scaling notes).

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REHAB SATURDAY

WOD
CHIPPER
50 burpees
40 pull-ups
30 deadlifts
20 HSPU
10 thrusters

RX
145/105 DL and thrusters

INT
banded pull-ups
125/95
ab mat

SCALED
jumping pull-ups
110/85 or lower
box HSPU or push-ups

Post results to comments (include scaling notes).

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WOD & SKILL

SKILL
Kipping Ring Rows

WOD
3 Rounds for Time
10 burpee box jumps
10 push press (no jerk)
10 air squats

RX
24/20
115/85

INT
20/16
105/75

SCALED
16/10
95/65

Post results to comments (include scaling notes).

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WOD & SKILL

SKILL
Find 1 Rep Max Deadlift

WOD
10 Minute AMRAP
7 hang power snatches
15 front squats

RX
115/75

INT
105/65

SCALED
95/55 or lower

Post results to comments (include scaling notes).

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CrossFit Level 1 Certificate Course

We are hosting a CrossFit Level 1 Course May 16-17, 2015.

“The Level 1 Certificate Course introduces the methodology, terminology, and movements foundational to CrossFit. The course is comprised of lectures, movement “break out” sessions for hands-on practice, and workouts. These elements enable participants to better apply the program for personal use and to begin training others with CrossFit.” – Crossfit.com

You can sign up here.

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