Tuesday 4.20.21

Brett!

“Team Tosh”
Teams of 2
3 rounds of
200m Run
400m Run
600m Run

Options
100m Run
200m Run
400m Run

WOD Guidance
You go I go!

Question of the Day
Does a cyclops blink or wink?

Please make sure to read COVID-19 questionnaire! Click HERE!
Virtual Access: https://zoom.us/j/2740893085
Click HERE to access our Vimeo

Box Brief
24 Heroes in 24 Hours Event is coming up in May! Fore more details click HERE!
April Strength and Conditioning Seminar with Coach Brian! Click HERE for more details!
NEW Kids Fitness Class Time: 11:00am-11:30am in Sudbury

Monday 4.19.21

 

“Artie”
AMRAP 20
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Thrusters

Option A :
Band Pull-ups/ Jumping Pull-ups
Elevated Push-ups
Thruster weight

Option B:
3 Pull-ups/ Ring Rows
6 Push -ups
9 Air Squats
3 Pull-ups/ Ring Rows
6 Thrusters

About Hero
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts. He is survived by his sister, Charo; and parents, Alfonso and Mirella.

WOD Guidance
Break up push-ups and pick a weight on barbel you can go unbroken on!

Question of the Day
What is the most important random item you keep in your car?

Please make sure to read COVID-19 questionnaire! Click HERE!
Virtual Access: https://zoom.us/j/2740893085
Click HERE to access our Vimeo

Box Brief
24 Heroes in 24 Hours Event is coming up in May! Fore more details click HERE!
April Strength and Conditioning Seminar with Coach Brian! Click HERE for more details!
NEW Kids Fitness Class Time: 11:00am-11:30am in Sudbury

Sunday 4.18.21

Elise!

Sundae Fundae”
Power Clean
5-3-3-1-1-1

Option A
3-3-3-3-3-3

Option B
5-5-5-5-5

WOD Guidance
Climb in weight and have some fun!

Please make sure to read COVID-19 questionnaire! Click HERE!
Virtual Access: https://zoom.us/j/2740893085
Click HERE to access our Vimeo

Box Brief
24 Heroes in 24 Hours Event is coming up in May! Fore more details click HERE!
April Strength and Conditioning Seminar with Coach Brian! Click HERE for more details!
NEW Kids Fitness Class Time: 11:00am-11:30am in Sudbury

Saturday 4.17.21

Heading into the weekend like…Erica!

“Let’s Run Y’all!”
For Time:
5K Run

Option A
3K Run

Option B
2K Run

WOD Guidance
Nothing better than a 5K on your Saturday! Stay steady and bring it home at the end!

Please make sure to read COVID-19 questionnaire! Click HERE!
Virtual Access: https://zoom.us/j/2740893085
Click HERE to access our Vimeo

Box Brief
24 Heroes in 24 Hours Event is coming up in May! Fore more details click HERE!
April Strength and Conditioning Seminar with Coach Brian! Click HERE for more details!
NEW Kids Fitness Class Time: 11:00am-11:30am in Sudbury

Friday 4.16.21

Shelly!

“Galehead”
(Quarterfinal Workout Test #3)
For time:
120 Wall Balls
120 Calorie Row
*15 min cap*

Option A
Partition
90 Wall Balls
90 Calories

Option B
Partition
60 Wall Balls
60 Calories

WOD Guidance
Break up as need and pick a weight on wall ball you can do 25+ reps unbroken!

Question of the Day
What is the best piece of equipment on a playground?

Please make sure to read COVID-19 questionnaire! Click HERE!
Virtual Access: https://zoom.us/j/2740893085
Click HERE to access our Vimeo

Box Brief
TILT II COMMUNITY NIGHT TONIGHT, 4.16 @6:30PM! Reserve spot on TRIIB!
24 Heroes in 24 Hours Event is coming up in May! Fore more details click HERE!
April Strength and Conditioning Seminar with Coach Brian! Click HERE for more details!
NEW Kids Fitness Class Time: 11:00am-11:30am in Sudbury

Thursday 4.15.21

Ben!

“Flume”

AMRAP 20
Teams of 2
You go I go
8 Kettlebell Swings 70/53
4 Toes to Bar
2 Box Jump Overs

Option A
KB Weight
TTB Build Ups
Box Height

Option B
Russian KBS
Knee Raise
Box Step Overs

WOD Guidance
Find a buddy and let’s get after it!

Question of the Day
Should juice have pulp or no?

Please make sure to read COVID-19 questionnaire! Click HERE!  

Virtual Access: https://zoom.us/j/2740893085

Click HERE to access our Vimeo

Box Brief
TILT TOWN MEETING THURSDAY 4.15 @8PM!
TILT II COMMUNITY NIGHT FRIDAY 4.16 @6:30PM!
24 Heroes in 24 Hours Event is coming up in May! Fore more details click HERE!
April Strength and Conditioning Seminar with Coach Brian! Click HERE for more details!
NEW Kids Fitness Class Time: 11:00am-11:30am in Sudbury

Wednesday 4.14.21

Michaela!

“Weightlifting Wednesday”
5 x 1 Muscle Clean and Strict Press
5 x 1 Power Clean and Push Press
5 x 1 Clean and Push Jerk

Option A/B 
3 reps
Hang Muscle Clean + Press/ Hang Power Clean + Push Press/ Push Jerk

 

WOD Guidance
Climb in weight all the way up or stay at the same weight on each complex!

Question of the Day
What song ALWAYS gets the dancefloor going?

Please make sure to read COVID-19 questionnaire! Click HERE!
Virtual Access: https://zoom.us/j/2740893085
Click HERE to access our Vimeo

Box Brief
TILT TOWN MEETING THURSDAY 4.15 @8PM!
TILT II COMMUNITY NIGHT FRIDAY 4.16 @6:30PM!
24 Heroes in 24 Hours Event is coming up in May! Fore more details click HERE!
April Strength and Conditioning Seminar with Coach Brian! Click HERE for more details!
NEW Kids Fitness Class Time: 11:00am-11:30am in Sudbury

Tuesday 4.13.21

Raj and Coach Colin!

“Carrigan”
3 rounds of
15 Goblet Squat
12 Pull-ups
50 Double Unders

Rest 5 minutes

3 rounds of
12 Goblet Squat
9 Pull-ups
50 Double Unders

Option A
KB Weight
9 Pull-ups/ 6 Pull-ups
35 Double Unders

Option B
Air Squats
Jumping Pull-ups/ Ring Rows
Singles

WOD Guidance
Unbroken goblet squats, one to two sets on pull ups, and :30 seconds on your rope!

Question of the Day
What thing isnt edible but looks like it should be?

Please make sure to read COVID-19 questionnaire! Click HERE!
Virtual Access: https://zoom.us/j/2740893085
Click HERE to access our Vimeo

Box Brief
TILT TOWN MEETING THURSDAY 4.15 @8PM!
TILT II COMMUNITY NIGHT FRIDAY 4.16 @6:30PM!
24 Heroes in 24 Hours Event is coming up in May! Fore more details click HERE!
April Strength and Conditioning Seminar with Coach Brian! Click HERE for more details!
NEW Kids Fitness Class Time: 11:00am-11:30am in Sudbury

Monday 4.12.21

Kiene!

“Boat Race V2”
3 rounds
500m Row or 1000m Bike
20 Burpees
400m Run
Rest 3 minutes

Option A
400m Row/ 800m Bike
15 Burpees
300m Run
Rest 3 minutes

Option B
250m Row/ 500m Bike
10 Burpees
200m Run
Rest 3 minutes

WOD Guidance
Engine building day! Let’s go! No longer than 2:15-2:30 on your run, bike and no longer than two minutes on your run! Work Hard rest hard!

Question of the Day
If you had to pick one animal to ride into battle, which would you pick?

Please make sure to read COVID-19 questionnaire! Click HERE!
Virtual Access: https://zoom.us/j/2740893085
Click HERE to access our Vimeo

Box Brief
TILT TOWN MEETING THURSDAY 4.15 @8PM!
TILT II COMMUNITY NIGHT FRIDAY 4.16 @6:30PM!
24 Heroes in 24 Hours Event is coming up in May! Fore more details click HERE!
April Strength and Conditioning Seminar with Coach Brian! Click HERE for more details!
NEW Kids Fitness Class Time: 11:00am-11:30am in Sudbury

Sunday 4.11.21

Coach Mick!

“Sundae Fundae”
3 x 5 – Sumo Deadlift
3 x 10 – Shoulder Elevated Hip Thrust
3 x 20 – Good Mornings

WOD Guidance
Climb in weight or stay at the same weight across!

Please make sure to read COVID-19 questionnaire! Click HERE!
Virtual Access: https://zoom.us/j/2740893085
Click HERE to access our Vimeo

Box Brief
TILT TOWN MEETING THURSDAY 4.15 @8PM!
TILT II COMMUNITY NIGHT FRIDAY 4.16 @6:30PM!
24 Heroes in 24 Hours Event is coming up in May! Fore more details click HERE!
April Strength and Conditioning Seminar with Coach Brian! Click HERE for more details!
NEW Kids Fitness Class Time: 11:00am-11:30am in Sudbury

Subscribe to Blog via Email

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

Join 140 other subscribers