Blog | Crossfit-TNT | St. Charles, MO

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New Fat Burning Class!

The fat burning class has been a big success so far and we just added an additional class on Fridays at 10:15am. These classes effective, short, and intense. This 30min class is packed with high intensity exercise without any heavy or technically difficult lifting. Let’s have some fun and get ready for swimsuit season at the same time! We have had over 330 individual session completed since starting our fat burning class. That means our awesome participants has burned about 66 000kcal! and incinerated almost 20lbs of fat along with adding some lean muscle :) Sign up online and check out our awesome fat burning class.

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Rehab Saturday

WOD

18min of Work
In teams of 3
-KBS
-Burpee box over
-C&J

start each movement with 2 reps and add 2 reps each round. Athletes rotate through movements once everyone has completed their reps

RX
55/35
24/20″
95/65

INT
45/30
20/16
85/55

Scaled 
40/25
16″ or lower
75/45 or lower

 

 

 

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Lost & Found

The lost and found box is getting cleaned out! Please claim your stuff before we bring it to Goodwill later this week. 

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WOD & SKILL

SKILL
KB work
- Arm bar
- Windmill
- Swing

WOD
6 Rounds of
100m Run
10 Pistols
100m Run
10 Hang power snatches

RX
95/65

INT

85/55
Narrow squats

Scaled 
75/45
Narrow squats

 

 

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WOD & SKILL

SKILL
Clean Complex
Muscle clean
Power clean
Squat clean

WOD
EMOM for 12 min
100ft Bear crawl
4 Burpee tuck jumps

INT
3 Burpee tuck jumps

Scaled 
50ft Bear crawl
3 Burpee tuck jumps

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WOD & SKILL

SKILL
“Gymnasty”
Touch downs
Wall climbs
Strict T2R
Squat holds

WOD
10-1
Front squats
Box jump overs
*5 push-ups after every round

RX
175/113
24/20″

INT
155/93
20/16″
4 Push-ups

Scaled 
135/75 or lower
16″ or lower
3 Push-ups

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WOD & SKILL

Skill
Deadlift
4×5 @ 80%

WOD
Partner WOD
200m Run (together)
10 Pass-throughs on parallettes
200m Run
40 Bench press
200m Run
70 Sit-ups
200m Run
100 Airsquats
*1 Person completes 1/2 reps before next partner goes

RX
135/85

INT
125/75

Scaled
115/65 or lower

 

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WOD & SKILL

Skill
Ring muscle-ups


WOD
Lurong Challenge – The Burner Sprint (7min cap)
5 Rounds of 
20 DU
10 Burpees


INT
10 Double unders


Scaled
30 Single unders


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SUNDAY FUNDAY

Skill
5RM Back squat with a 3 second pause

WOD
10min AMRAP of
2 strict HSPU
8 Box jumps
10 Ball slams

RX
30/24″
40/45

INT
Kipping HSPU
24/20″
40/30

Scaled
Negatives or pike push-ups
20/16
30/20

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