Sunday 12.15.19

Mike!

“Speed Skate”

Tabata Calorie Ski
Rest 1 minute
Tabata Air Squats
Rest 1 minute
Tabata V-Ups
Rest 1 minute
Tabata Jumping Lunges

Tabata is 8 rounds of :20 seconds work :10 seconds rest

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WOD Guidance
Conditioning intervals today! Get after it!

Box Brief
Yoga 8am!
Mobility Class 9am!

Saturday 12.14.19

Ana!

“Frostbite”

AMRAP 20
5 Burpees
3 Bar Muscle-ups
1 Power Snatch (165/115)

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WOD Guidance
Saturday grind today! Pace out the burpees but keep moving. Keep in rhythm with bar muscle. Bar muscle up modifications will be provided in class. Heavier on the barbell.

Box Brief
TILT Holiday Party at the Chat in Wayland at 7pm!
Pre-order sign ups for TILT Winter apparel!
Check out Coach Kathleen’s new articleHERE!
Yoga 8am Sunday!
Mobility Class Sunday 9am!

Friday 12.13.19

Anne!

“Winterbolt”

30-20-10
Row or Bike Calories
Hang Dumbbell Snatch (50/35)
Directly Into…
10-20-30
Row or Bike Calories
Dumbbell Goblet Squat (50/35)

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WOD Guidance
Steady pace on the rower and keep moving on the snatches. Pick a weight on dumbbell you can do fifteen reps unbroken.

Box Brief
TILT Holiday Party at the Chat in Wayland Saturday at 7pm!
Pre-order sign ups for TILT Winter apparel!
Check out Coach Kathleen’s new article HERE!

Thursday 12.12.19

L.J.!

“Ridgeline”

3-6-9-12-15-18-21
Box Jumps (24/20)
Abmat Sit Ups
Slam Balls (20/10)

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WOD Guidance
Smooth and steady on the box jumps, keep moving on the sit ups, and get after some slam balls!

Question of the Day
Would you rather have a real Transformers car, or have a space shuttle in your backyard?

Box Brief
Today is Bring A Friend Day
Check out Coach Kathleen’s new article HERE!
Holiday Party Saturday December 14th!
Pre-order sign ups for TILT Winter apparel!

Wednesday 12.11.19

Daphna!

Weightlifting Wednesday

OT2M x15 (30 minutes)
1 Clean Pull
1 Power Clean
1 Squat Clean
1 Front Squat

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WOD Guidance
We got some Weightlifting today! Climb in weight or stay the same across!

Question of the Day
What is the best holiday cookie?

Box Brief
Holiday Party Saturday December 14th!
Bring A Friend Day Thursday!
Pre-order sign ups for TILT Winter apparel!
Rowathon coming in February! Get your teams together!

 

Tuesday 12.10.19

Kelly!

“Lynx”

AMRAP 4
27 Calorie Row
27 Push-ups
27 C2B Pull-ups

Rest 4 minutes

AMRAP 4
21 Calorie Row
21 Push-ups
21 Toes to Bar

Rest 4 minutes

AMRAP 4
15 Calorie Row
15 Push-ups
15 Pull-ups

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WOD Guidance
Break up push ups, toes to bar, and pull ups into manageable sets. Strong and powerful on the row!

Question of the Day
If you could have any animal in the world as a pet, which would you choose?

Box Brief
Holiday Party Saturday December 14th!
Pre-order sign ups for TILT Winter apparel!
Rowathon coming in February! Get your teams together!

 

Monday 12.9.19

Mark!

“Kodiak”

5 rounds of
21 Wall Balls (20/14)
15 Hang Power Snatch (95/65)
9 Burpees

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WOD Guidance
Pick a weight on wall ball and barbell that you can go unbroken on when fresh. Break hang power snatch up into no more than two sets if needed. Keep moving on burpees!

Question of the Day
Would you rather go ice skating or sledding?

Box Brief
Holiday Party Saturday December 14th!
Pre-order sign ups for TILT Winter apparel!
Rowathon coming in February! Get your teams together!

Sunday 12.8.19

Jen, Shonda, and Daphna!

“Peak”

EMOMx30
Minute 1- 12/10 Calorie Ski
Minute 2-  5 Dumbbell Deadlifts + 5 Dumbbell Push Press (50/35)
Minute 3- 10 Lateral Burpees Over Dumbbells

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WOD Guidance
Work hard, rest, and recover. Pick a weight on dumbbells you can go unbroken with.

Box Brief
8AM Yoga today!
9AM Endurance Class today!
Sign up for the TILT Holiday Party at the front desk!

Saturday 12.7.19

Emily!

“Avalanche”

Teams of 3
AMRAP 30
60 Calorie Row
50 Pull-ups
40 Power Cleans
30 Thrusters

Round 1 – 95/65
Round 2 – 115/80
Round 3 – 135/95
Round 4 – 155/105
Round 5 – 185/135

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WOD Guidance
Find some buddies and get after it! Break things up. One person works at a time.

Box Brief
Endurance Class Sunday 9AM!
Winter apparel sign ups at the front desk!
Sign Ups fr the Holiday Party at the front desk!

Friday 12.6.19

Jeff!

“Timberwolf”

21-18-15-12-9-6-3
Overhead Squats (95/65)
*30 Double Unders after each round

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WOD Guidance
Pick a weight today that you can do unbroken but break bigger sets into no more than two sets. Shoot for unbroken sets on double unders!

Question of the Day
What got you into CrossFit?

Box Brief
TILT Holiday Party Saturday December 14th! Sign up at the front desk!
Pre-order your CrossFit TILT Winter apparel at the front desk!
The “Rowathon” is back! Put a team together and let’s raise some money for our TILT Fam running the Boston Marathon! Sign up here!

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