Blog | Crossfit-TNT | St. Charles, MO

From the Blog

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WOD & SKILL

 

SKILL
10 MINUTES to FIND:
Max Unbroken Burpees

WOD
20 MINUTES to FIND:
1 Rep Max Overheard Squat

 

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HEART OF AMERICA

The 2014 Heart of America Affiliate Team Competition is back again, and TNT wants to know who is up for the challenge. The competition will be held on October 24, 25, and 26th at the Springfield Expo Center. If you are interest please respond below or on TNT’s Facebook page. Write your name and if your interested in RX, scaled, or Master division. If you have any questions first, let us know!

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WOD & SKILL

 

SKILL
10 MINUTES to FIND:
Find Max Unbroken Kipping Pull Ups

WOD
20 MINUTES to FIND:
Find Max Deadlift

 

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SUNDAY FUNDAY

 

WOD
3 RFT
5 Strict Pull Ups
10 Squat Snatches
15 Box Jumps
20 Double Unders

RX
115/75

INT
105/60

SCALED
95/65

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REHAB

WOD
3 RFT
200 Meter Sprint
400 Meter Sprint
600 Meter Sprint
* Rest time will be the same amount of time as it takes for the sprints

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WOD & SKILL

 

SKILL
“GYMNASTY”
20 MINUTES AMRAP
1 rope climb (alternate 1 legless w/1 regular)
2 skin the cats
3 wall climbs
4 windshield wipers
5 pistols each leg

WOD
FOR TIME
21-­15-­9
Thrusters
Deadlifts

RX
135/95

INT
115/80

SCALED
95/65

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WOD & SKILL

 

 

SKILL
E:30 for 10 MINUTES
1 Snatch

WOD
E: 15 for 16 INTERVALS
3 Clean and Jerks
*Prison rules

RX
95/65

INT
80/50

SCALED
65/35

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Giveback Throwdown – Aug 2nd

Last day to register is this Friday. Who wants to team up with Griffin?

TNT has been invited to participate in the Giveback Throwdown which is a team competition that will be held at CrossFit Saint Louis on August 2nd. We got the invitation by collecting shoes for the Shoeman Water Project. Each team consists of 2 males and 2 females. 3 WODs will be completed during the competition. We can send one Rx team and one scaled team.  

-”To add to the day filled with sweat & friendly competition, we have an awesome dj to keep the beats bumpin’ and the energy high, a VIP lounge for all competing athletes (including healthy bites from FitFuel and HotPot, foam rolling action, a massage therapist & more!), ChaChaChow food truck & Kim Winn & Julie Funke leading two drop-in yoga sessions between WODS to really stretch it out.  You and your box won’t want to miss it!” (Lululemon Athletica)

Please note that this is the same day as our winery trip! If you are interested in competing please write in the comment section. TNT will register the team once the teams have been established.

 

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WOD & SKILL

 

SKILL
5×2 E: 2 MINUTES
Front Squats
*HAP

WOD
FOR TIME
10!
CTB Pull Ups
Box Jumps 
*100 Meter run each box jump

RX
24/20

INT
20/16
5 CTB & 5 banded CTB

SCALED
5 banded CTB & 5 jumping CTB

 

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Movement and Mobility Trainer Course at TNT

On August 9th and 10th we will host a movement and mobility seminar which is one of CrossFits specialty courses. It is a one day seminar that goes from 9am to 5pm. Sign up before the spots fill up!

Learn How To:

  • Prevent and rehabilitate common athletic injuries
  • Overhaul your movement habits and efficiently your body’s most effective physiology
  • Quickly identify, diagnose, and fix inefficient movement patterns
  • Problem solve for pain and dysfunction
  • Fix poor mechanics that rob power, bleed force, and dump torque
  • Unlock reservoirs of athletic capacity you didn’t know you had
  • Identify and fix poor movement patterns in children
  • Develop strategies that restore function to your joints and tissues
  • Develop effective individual and group mobility programming

http://www.crossfit.com/cf-info/specialty_certs.html#6

 

 

 

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