Wednesday 2.13.19

Casey

Open Workout 15.5
For Time:
27 – 21 – 15 – 9
Row for Calories
Thrusters @ 95/65

Post Times to Comments.

WOD Guidance
Nothing like some rowing and thrusters to get you feeling right!
Steady on the row.
Break thrusters as needed.
Try to keep moving!

Question of the Day
If you were a dog, what breed would you be?
Go deeper than what breed you like.
What breed has your personality, body type, etc…

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

Tuesday 2.12.19

Katie

War Admiral
10 – 8 – 6 – 4 – 2 – 4 – 6 – 8 – 10
Power Clean @ 135/95
Strict Handstand Push-ups
Strict Pull-ups

Post Times to Comments.

WOD Guidance
Find a weight on the barbell that you could do upwards of 10 repetitions unbroken when fresh.
Find a challenging variation on the strict handstand push-ups and pull-ups.
Break up the barbell and gymnastics movements from the start.

Question of the Day
It’s National “Treat Yo Self” Day!
What are your top 3 stops or activities?

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

Monday 2.11.19

Who’s ready for the next Rowathon?!?!

Weightlifting Monday?!?! Say what?!?!

Snatch Complex
Every 2 minutes for 30 minutes
1 High Hang Snatch
1 Hang Snatch
1 Snatch
1 Overhead Squat

Post Loads to Comments.

WOD Guidance
Nothing like a little on the minute lifting to start the week on the right foot!
If it feels great add weight.
If not stay where you’re at and work on your technique.

Question of the Day
Building on the question from last week…
Crunchy or smooth peanut butter?

Box Brief
Happy Monday TILT!
Let’s do this thang!

Sunday 2.10.19

Hugo or Hulk?
It’s both actually

Flight Simulator
5 – 10 – 15 – 20 – 25 – 30 – 35 – 40 – 45 – 50 – 45 – 40 – 35 – 30 – 25 – 20 – 15 – 10 – 5
Unbroken Double Unders

If you mess up on a set redo the set…

If you’re doubles are not awesome but you’re awesome do…

EMOM x 12
Odd – :40 Double Under Attempts
Even – :40 of Row/Bike/Ski/Air Squat/Sit-up/KBS/Push-ups or any other movement you like

Box Brief
Thank you to everyone who came out to the Rowathon last night!

Saturday 2.9.19

Today is the day!
The Rowathon starts tonight at 6pm in Sudbury!

Exterminator
Teams of 3:
75 Burpees
150 Kettlebell Swings @ 70/53
75 Burpees
150 Goblet Squats @ 70/53
75 Burpees
150 Sit-ups
75 Burpees

Post Team Names and Times to Comments.

WOD Guidance
Fast team workout today!
Get your squad together and work it!

Box Brief
It’s game time folks!
Rowathon…tonight…6pm…be there!!!

Friday 2.8.19

Maria

Rags to Riches
3 rounds of:
20 Power Snatches @ 75/55
20 Calorie Bike
20 Pull-ups
20 Calorie Row

Post Times to Comments.

WOD Guidance
Light weight snatches try for sets of 10.
Steady effort on the bike and row.
Manageable sets on the pull-ups.

Question of the Day
PB&J, PB&Fluff, or PB&Nutella?
You can only eat one for the rest of your life…
If you picked PB&J and what type of jelly?
What’s the best bread to use?
So many options!

Box Brief
Check out Kathleen’s new post about the importance of protein HERE.

Almost time for the Rowathon! It’s all happening this Saturday 2/9 starting at 6pm!

February Vacation Kids’ Fitness Class
Who: Children ages 4-6 years old
Where: 31 Union Avenue, Sudbury, MA
When: Monday 2/18 – Thursday 2/21 @ 11am-1145am (4 classes)
Cost: $15/class
How to sign-up? Show up 10 minutes before class to sign-up! Or.. sign-up online HERE.
*If you have any questions, please feel free to email Brian at brian@crossfittilt.com

Thursday 2.7.19

Andrew

Today is Bring a Friend Day!

Smarty Jones
AMRAP 12:
10 Wall Balls (20/14#)
25 Double Unders

Post Scores to Comments.

WOD Guidance
Try for unbroken sets of 10 on the wall balls.
Find a variation on the double unders that takes no longer than :30 seconds each round.

Question of the Day
What are your top 3 TV movies?
To be clear this is not top 3 made for TV movies.
This means what are your top 3 movies that when they are on TV you stop everything you’re doing and watch them.

Box Brief
Check out Kathleen’s new post about the importance of protein HERE.

Almost time for the Rowathon! It’s all happening this Saturday 2/9 starting at 6pm!

February Vacation Kids’ Fitness Class
Who: Children ages 4-6 years old
Where: 31 Union Avenue, Sudbury, MA
When: Monday 2/18 – Thursday 2/21 @ 11am-1145am (4 classes)
Cost: $15/class
How to sign-up? Show up 10 minutes before class to sign-up! Or.. sign-up online HERE.
*If you have any questions, please feel free to email Brian at brian@crossfittilt.com

Wednesday 2.6.19

Let’s get ready to ROW!
The class workout on Saturday is a 10k row!
That’s right! Even if you’re not signed up for the Rowathon you can still row a 10k! Win win!

Open 13.4
Climbing Ladder for 7 Minutes
3 Clean and Jerks, 3 Toes to Bar
6 Clean and Jerks, 6 Toes to Bar
9 Clean and Jerks, 9 Toes to Bar
12 Clean and Jerks, 12 Toes to Bar

Rx – 135 / 95

Continue to add 3 repetitions per round until the 7 Minute Cap.
Post Scores to Comments.
Compare Scores HERE.

WOD Guidance
Quick sets on the barbell today.
Manageable sets on the toes to bar.

Question of the Day

Pick one.
Choose wisely…

Box Brief
Check out Kathleen’s new post about the importance of protein HERE.

Almost time for the Rowathon! It’s all happening this Saturday 2/9 starting at 6pm!

February Vacation Kids’ Fitness Class
Who: Children ages 4-6 years old
Where: 31 Union Avenue, Sudbury, MA
When: Monday 2/18 – Thursday 2/21 @ 11am-1145am (4 classes)
Cost: $15/class
How to sign-up? Show up 10 minutes before class to sign-up! Or.. sign-up online HERE.
*If you have any questions, please feel free to email Brian at brian@crossfittilt.com

 

Tuesday 2.5.19

Hugo

California Chrome
21-15-9
Kettlebell Swings (70/53#)
Burpee Box Jumps (24/20″)

Post Times to comments.

WOD Guidance
Today’s workout is a spinoff of our benchmark workout “Freddy Kruger”. Find a challenging weight on the kettlebell, but still something you can hold onto for unbroken repetitions throughout the workout. It’s a sprint today from the start!

Question of the Day
There can only be one!
Choose wisely.


Box Brief
Check out Kathleen’s new post about the importance of protein HERE.

Almost time for the Rowathon! It’s all happening this Saturday 2/9 starting at 6pm!

February Vacation Kids’ Fitness Class
Who: Children ages 4-6 years old
Where: 31 Union Avenue, Sudbury, MA
When: Monday 2/18 – Thursday 2/21 @ 11am-1145am (4 classes)
Cost: $15/class
How to sign-up? Show up 10 minutes before class to sign-up! Or.. sign-up online HERE.
*If you have any questions, please feel free to email Brian at brian@crossfittilt.com

Monday 2.4.19

Sadie, Danny, Doug, Phil, Edwin, and David

Citation
3 rounds of:
1000m Row or 2000m Bike
3 rounds of Strict Cindy
1 round of Strict Cindy = 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

Post Times to Comments.

WOD Guidance
Longer workout today.
Steady on the row or bike.
Let’s work on that strict strength!

Question of the Day
DC or Marvel?

Box Brief
Almost time for the Rowathon!!!

New article by Coach Kathleen!
Click 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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