Monday 6.17.19

Mey

The Great Escape
3 Rounds:
100 Double Unders
50 Wall Balls (20/14#)
25/18 Calorie Row

Post times to comments.

WOD Guidance
Keep the shoulders relaxed on the double unders. Break the wall balls from the start – think sets of 10-15 repetitions at a time. Steady pace on the row from the start with a strong push to finish.

Box Brief
Our Kids Fitness Classes (ages 4-6) will be put on hold for the summer. Last class will be on 6/27. Classes will start back up up on 9/3.
Our CrossFit Kids Class (ages 7-10) will only be held on Sundays @ 12:30pm during the summer. Last class before summer will be on 6/27. Full schedule will start back up on 9/3.

*Save the Date*
TILT Pool Party is coming…
When: Saturday, July 20th @ 1pm
Where: Ana and Rod’s House
Who: You!
Potluck Style! Bring friend and family!

Sunday 6.16.19

Eddy

Deadlift
Build to a Heavy 5-3-1

then…

Fall Back
15-12-9-6-3
Deadlift (185/135#)
Calorie Bike

Post loads and times to comments.

WOD Guidance
Start light and build up on the first piece.
For the second piece, find a weight on the barbell that you could do 20+ repetitions unbroken when fresh.

Box Brief
Happy Father’s Day to all the TILT Dads!

Saturday 6.15.19

Jorge and the 630pm squad

Moneybags
Team of 3
800 Meter Wreckbag Run (70/50#)
75 Box Jump Overs (24/20″)
50 Clean and Jerks (135/95#)
15 Rope Climbs
50 Clean and Jerks (135/95#)
75 Box Jumps Overs (24/20″)
800 Meter Wreckbag Run (70/50#)
*30 Minute Time Cap*

Post team names and times to comments.

WOD Guidance
Assemble your squad for today’s team workout!

Box Brief
Our Kids Fitness Classes (ages 4-6) will be put on hold for the summer. Last class will be on 6/27. Classes will start back up up on 9/3.
Our CrossFit Kids Class (ages 7-10) will only be held on Sundays @ 12:30pm during the summer. Last class before summer will be on 6/27. Full schedule will start back up on 9/3.

*Save the Date*
TILT Pool Party is coming…
When: Saturday, July 20th @ 1pm
Where: Ana and Rod’s House
Who: You!
Potluck Style! Bring friend and family!

Friday 6.14.19

A-aron

Beat the Clock
100 Burpees
*On the Minute – 5 Power Snatches (95/65#)

Workout starts with the power snatches.
Post times to comments

WOD Guidance
Keep a consistent pace on the burpees. Just keep moving! Find a light weight on the power snatches that you can do unbroken sets every minute.

Box Brief
Our Kids Fitness Classes (ages 4-6) will be put on hold for the summer. Last class will be on 6/27. Classes will start back up up on 9/3.
Our CrossFit Kids Class (ages 7-10) will only be held on Sundays @ 12:30pm during the summer. Last class before summer will be on 6/27. Full schedule will start back up on 9/3.

*Save the Date*
TILT Pool Party is coming…
When: Saturday, July 20th @ 1pm
Where: Ana and Rod’s House
Who: You!
Potluck Style! Bring friends and family!

Thursday 6.13.19

Fist Bumps all around! Today is Bring a Friend Day!

Today is Bring a Friend Day!

Otterhound
AMRAP 20:
1000 Meter Bike
100ft Walking Lunge
1000 Meter Bike
50 Hollow Rocks
1000 Meter Bike
100ft Bear Crawl

Post times to comments.

Box Brief
Bring a buddy to class today!

Our Kids Fitness Classes (ages 4-6) will be put on hold for the summer. Last class will be on 6/27. Classes will start back up up on 9/3.
Our CrossFit Kids Class (ages 7-10) will only be held on Sundays @ 12:30pm during the summer. Last class before summer will be on 6/27. Full schedule will start back up on 9/3.

*Save the Date*
TILT Pool Party is coming…
When: Saturday, July 20th @ 1pm
Where: Ana and Rod’s House
Who: You!
Potluck Style! Bring friend and family!

 

Wednesday 6.12.19

Thruster
Build to a Heavy 3

then…

Skull Crusher
For Time:
25 DB/KB Thruster (35s/20s)
400 Meter Run
25 Chest to Bar Pull-ups
400 Meter Run
25 DB/KB Thruster (35s/20s)

Post loads and times to comments.

WOD Guidance
Weightlifting Wednesday!
Let’s lift some heavy weight, then go light for the metcon.

Box Brief
Bring a Friend Day is tomorrow!

Our Kids Fitness Classes (ages 4-6) will be put on hold for the summer. Last class will be on 6/27. Classes will start back up up on 9/3.
Our CrossFit Kids Class (ages 7-10) will only be held on Sundays @ 12:30pm during the summer. Last class before summer will be on 6/27. Full schedule will start back up on 9/3.

**Save the Date**
TILT Pool Party is coming…
Where: Rodrigo and Ana’s House
When: Saturday, July 13th @ 1:00pm
Who: You!
Potluck Style! Family and friends are all welcome!

Monday 6.10.19

Lianne

Hang Squat Snatch
Heavy Single

then…

High Heels
AMRAP 9
10 Hang Squat Snatches (75/55#)
30 Double Unders

Post loads and times to comments.

WOD Guidance
On the weightlifting piece, start light and build up!
Find a light weight on the second piece that you can cycle 10 unbroken squat snatches throughout a majority of your rounds.
Double unders should take no more than :30 each round.

Box Brief
Week 1 of the Nutrition Challenge down… onto week 2!

Tuesday 6.11.19

Alex

The Good Life
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20″)

Post times to comments. Compare scores HERE.

WOD Guidance
Pace your rows from the start- think 2k pace. Steady on the burpees and box jumps.
Give it a good push on your final round!

Box Brief
Thursday is Bring a Friend Day!

Check out Kathleen’s new blog post HERE.

Sunday 6.9.19

Brian

Lanai
AMRAP 15
30/21 Calorie Row
100m DB Farmers Carry
15 Dumbbell Push-ups
100m DB Farmers Carry

RX – 50’s/35’s

Post rounds + reps to comments.

WOD Guidance
Find a weight on the farmers carry that you can do unbroken throughout a majority of your rounds.

Box Brief
Yoga today 8am-9am!

Saturday 6.8.19

Marc

Niihau
3 Rounds:
1,000 Meter Run
15 Front Squats (135/95#)

Post times to comments.

WOD Guidance
Pace the runs from the start! Find a weight on the barbell that you could do 15+ repetitions unbroken when fresh.

Box Brief
Kids Fitness (Ages 4-6) will be put on hold for the summer starting June 21st. (Last class will be held on June 20th) Classes will resume in September.

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