Monday 1.21.19

Caption this

Arctic Blast
AMRAP10
10 Air Squats
10 Burpees
Box Brief
The Gym is closed today for Martin Luther King Jr. Day.
Check out Coach Kathleen’s new nutrition article on Fat. Click HERE

Friday 1.17.19

Mirror Mirror on the wall…

Speed Demon
3 Rounds:
500m Row
21 Front Squats
12 Push-ups
WOD Guidance
Pace the row to attack the front squats unbroken on 2/3 rounds. Break the push-ups if needed into 2-3 sets.
Box Brief
We are closed on Monday for Martin Luther King Jr. Day. A travel wod will be posted. Have a great long weekend!

Thursday 1.17.18

Air Janis

Biking Annie
100-80-60-40-20
Double Under
50-40-30-20-10
Sit-up
25-20-15-10-5
Calorie Bike
WOD Guidance
Aim for working on the jump rope the same number of seconds as reps. Scale the situp to stay moving and pace the bike for success on the rope! Annie found a bike!
Box Brief
We will be closed on Martin Luther King Day January 21st. A travel wod will be posted.

Wednesday 1.16.18

Dave

Drag Race
AMRAP5
Buy in 50 Wall Balls
12 Light Deadlifts
12 Burpees
Rest 5 Mins
AMRAP5
Buy in 35 Wall Balls
9 Moderate Deadlifts
9 Burpees
Rest 5 Mins
AMRAP5
Buy in 20 Wall Balls
6 Heavy Deadlifts
6 Wall Balls
WOD Guidance
Choose 3 Different Dumbbell weights to use for this workout. As the reps go down the weight goes up. Repetitions should be unbroken.
Box Brief
Tomorrow is Bring a Co-worker Day!

Tuesday 1.15.18

Ed

Chutes and Ladders
21-15-9
Calorie Bike
Power Clean
directly into…
9-15-21
Calorie Row
Push Press
WOD Guidance
Choose dumbbells that you could perform 21 receptions unbroken when fresh. Pace the bike and row to attack the dumbbells.
Box Brief
Still signups available for the Rowathon on February 5th at 2pm!
Join our FB group by clicking HERE

Monday 1.14.18

Nick

Hells Bells
AMRAP15
15 Kettlebell Swings
15 Pull-ups
15 Goblet Squats
15 Box Jumps
WOD Guidance
Choose a Kettlebell you can swing and squat 20 times when fresh. Pick a pull-up that lets you get through each set in 1-2 sets.
Box Brief
Check out Kathleen’s latest blog post on hydrating for success! Click HERE

 

Friday 1.11.18

4:30 Boys

Fight Gone Bad
3 Rounds
1:00 Wall Balls
1:00 Sumo Deadlift High Pull
1:00 Box Jumps
1:00 Push Press
1:00 Calorie Row
1:00 Rest
WOD Guidance
Aim to use use first round as a benchmark and match your reps on each movement for the next two rounds.
Box Brief
There are a few spots left for the Tuesday February 5th Rowathon session. Email sean@crossfittilt.com to sign up individually or as a team.

Thursday 1.9.18

#TBT to Ben dropping knowledge bombs on opening day!

Inferno
AMRAP15
25 Situps
20 Calorie Bike
15 Calorie Row
WOD Guidance
Go hard on the bike and rower, use the sit-ups as an active recovery.
Box Brief
Today is bring a Co-worker Day!

 

Wednesday 1.9.18

Johan

Nasty Number
5 Rounds
30 Air Squats
7 Strict Pull-ups
10 Power Snatches
WOD Guidance
Pace your air squats, choose the most challenging pull-up and dumbbell weight you can perform an unbroken set with, and breathe through this 5 rounder!
Box Brief
Tomorrow is Bring a Coworker Day!
Gronk Nation Team Rowathon
Wednesday, February 6th @ 1pm
Find a team of 4 or let us put you on a team.
WOD
Teams of 4
10,000m Row (switching every 250m)
$30 donation per person benefit the Gronk Nation You Foundation
email sean@crossfittilt.com to sign up
Link to Donate HERE

Tuesday 1.8.19

6am rowing strong!

Stop Drop and Row
Teams of 2
80 Burpees
150 Double Unders
2,000m Row
150 Double Unders
80 Burpees
WOD Guidance
Grab a partner and work fast when it’s your turn! the rest is while your partner works!
BOX Brief
Tomorrow is the first round of free nutrition consultations with Coach Kathleen! There are still signups available for two and three weeks from now on Tuesdays. Start your 2019 on the right note and see how great nutrition can boost your results!
*sign up sheet is at the front desk*
CLICK HERE and CLICK HERE to see Coach Kathleen’s latest blog posts!
Gronk Nation Team Rowathon
Wednesday, February 6th @ 1pm
Find a team of 4 or let us put you on a team.
WOD
Teams of 4
10,000m Row (switching every 250m)
$30 donation per person benefit the Gronk Nation You Foundation
email sean@crossfittilt.com to sign up
Link to Donate 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.

Subscribe to Blog via Email

Enter your email address to subscribe to this blog and receive notifications of new posts by email.