Saturday 2.23.19

Nothing like a fresh fade…

Lil E. Tee
Teams of 2:
200 Double Unders
100 Toes to Bar
200 Double Unders
100 Hang Power Cleans @ 135/95
200 Double Unders
100 Handstand Push-ups

Post Team Names and Time to Comments.

WOD Guidance
Break the work into manageable sets with your partner.

Box Brief
The LIVE event of the century is happening this Sunday (2/24) at 5pm!
Coach Kathleen and yours truly will be answering all your nutrition and celerity gossip questions!

Signups for the Fit for Life Challenge are LIVE!
Click HERE for all the info!

New article by Coach Kathleen is up and ready for you to digest…
(Get it because we’re talking about nutrition)
Click HERE to check it out!

Friday 2.22.19

Wall Balls and Rowing!
Here…we…GO!

Open Workout 19.1
AMRAP 15:
19 Wall Balls @ 20/14# 10/9′
19 Calorie Row

Post Scores to Comments.

WOD Guidance
Nothing like a couplet to get you fired up for Friday!
Find a pace and settle in.
Kick hard at the end!

Question of the Day
How many uses can you get out of one bath towel before you need to wash it?

Box Brief
The LIVE event of the century is happening this Sunday (2/24) at 5pm!
Coach Kathleen and yours truly will be answering all your nutrition and celerity gossip questions!

Signups for the Fit for Life Challenge are LIVE!
Click HERE for all the info!

New article by Coach Kathleen is up and ready for you to digest…
(Get it because we’re talking about nutrition)
Click HERE to check it out!

Thursday 2.21.19

We there be wall balls in the Open…oh man I hope so!

Row or Ski
5 x 500m

or

Bike
5 x 1000m

Rest 1:30 after each round.

Post Times to Comments.

WOD Guidance
Some good ol’ fashioned interval training.
Steady efforts throughout the five rounds.

Question of the Day
What will Open Workout 19.1 be?

Box Brief
Signups for the Fit for Life Challenge are LIVE!
Click HERE for all the info!

New article by Coach Kathleen is up and ready for you to digest…
(Get it because we’re talking about nutrition)
Click HERE to check it out!

Wednesday 2.20.19

Ain’t no party like a power snatch party because a power snatch party don’t stop!

Lord Murphy
AMRAP 15
5 Power Snatch (115/80#)
10 Overhead Squats (115/80#)
15 Hang Power Cleans (115/80#)
20/15 Calorie Bike
50 Double Unders

Post Scores to Comments.

WOD Guidance
Find a moderate weight on the bar. Break the barbell into manageable sets from the start.
Find a consistent pace on the bike and a variation on the double unders that you can complete in under 45 seconds.

Question of the Day
What’s your favorite workout outfit?
Not just what style of clothes but the exact outfit.
We need details!

Box Brief
Signups for the Fit for Life Challenge are LIVE!
Click HERE for all the info!

New article by Coach Kathleen is up and ready for you to digest…
(Get it because we’re talking about nutrition)
Click HERE to check it out!

Tuesday 2.19.19

“I whip my hair back and forth”

Deadlift 
Build to a Heavy Set of 3

then…

Stone Street
4 Rounds:
21 Deadlifts (135/95#)
15 Burpees over the Bar
9 Push Jerks (135/95#)

Post Loads and Times to Comments.

WOD Guidance
Deadlift day! If it feels great, add weight!
On your second piece, find a light weight on the barbell- something you can cycle upwards of 10+ push jerks unbroken.
Don’t get trapped into sprinting your first round. Pace out your burpees to start and keep moving on the barbell.

Question of the Day
You’re inside Wreck-It Ralph!
What video game do you live inside?
Need more info on Wreck-It Ralph?!
Click HERE.

Box Brief
Signups for the Fit for Life Challenge are LIVE!
Click HERE for all the info!

New article by Coach Kathleen is up and ready for you to digest…
(Get it because we’re talking about nutrition)
Click HERE to check it out!

Monday 2.18.19

Mmmmmmmmmm
Nothing like starting the week off with some 1ks…
Life is Good.

Strike the Gold
3 rounds of:
7 Bar Muscle Ups
50 Abmat Sit-ups
1000m Row

Post Times to Comments.

WOD Guidance
Find a challenging modification for the bar muscle ups today.
Decide to either work strength or skill.
Breath on the sit-ups.
Find a steady pace you can maintain throughout all three 1000m rows.

Question of the Day
You’re Remy from Ratatouille!
What are you cooking for Anton Ego (big time food reviewer)?
Click HERE for more information about Ratatouille.

Box Brief
Signups for the Fit for Life Challenge start TODAY!
Click HERE for all the info!

Sunday 2.17.19

#SweetJamesSunday

Escape from Wonderland
3 rounds:
75 Double Unders
50 Air Squats
25/18 Calorie Row

Post Times to Comments.
Compare Times HERE.

Box Brief
Check the Facebook page for updates on the March Nutrition Challenge!

Saturday 2.16.19

What are those girls whispering about behind Erin?
Post Caption to Comments.

Dust Commander
Teams of 3
30 min time cap:
120 Power Snatch @ 75/55
120 Box Jump Over @ 24/20
12 Rope Climbs
90 Power Snatch @ 95/65
90 Box Jump Overs @ 24/20
9 Rope Climbs
60 Power Snatch @ 115/80
60 Box Jump Overs @ 24/20
6 Rope Climbs
30 Power Snatch @ 135/95
30 Box Jump Overs @ 24/20
3 Rope Climbs

Post Team Names and Times to Comments.

WOD Guidance
You know the drill!
Squad assemble!
All weights should feel manageable today.
Work hard and rest hard!

Box Brief
The March Nutrition Challenge is going to be AMAZING!
Challenge details will be posted on Sunday and signups start on Monday.
Here we go!

Friday 2.15.19

Flashback Friday!

Grindstone
2 rounds of:
2000m Bike
45 Wall Balls @ 20/14
35 Burpees
25 Deadlifts @ 185/135
15 Toes to Bar

Post Times to Comments.

WOD Guidance
Longer effort today.
Find a steady pace and settle in.
Break movements as needed.

Question of the Day
What’s something that always be in fashion, no matter how much time passes?

Box Brief
New article from Coach Kathleen coming at’cha!
Check it out HERE.

Thursday 2.15.19

Dawn and Pam
Pam and Dawn

Today is Bring a Friend Day

Spend A Buck
5 rounds of:
40 Double Unders
30 Abmat Sit-ups
20 Kettlebell Swings @ 53/35

Post Times to Comments.

WOD Guidance
Solid sweatfest today!
Work on your doubles, swing those on the sit-ups, try for unbroken swings.

Question of the Day

What number is the perfect banana?

Box Brief
New article from Coach Kathleen coming at’cha!
Check it out HERE.

Paleo Power Meals is now offering meal delivery service to TILT. We're also going to stock our fridge with a few Grab-N-Go meals for you to try.

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