We all know LJ won’t miss this bench day!

Lynne-ish
5 rounds of
Max Reps 3/4 Bodyweight Strict Press
Strict Pull-ups

Workout Guidance:
Another twist on a CrossFit benchmark – this time featuring a bit more bodyweight strength rather than capacity. Today we have 5 rounds of max reps of pressing and pulling in a vertical plane. We want to accumulate a good amount of reps here – so we should choose movement options and loading that will allow for relatively high rep sets.

Box Brief:
TILT Rowathon – Saturday, Feb 11th @ 8:00am – Click HERE for all details!
4th Annual Affiliate Cup starts February 17th! Click HERE for all details.

Find a buddy and get after today’s workout!

Molasses
3 rounds each of
500m Row or Ski
1000m Bike
You Go I Go Style in Teams of 2

Workout Guidance:
Today we have a team style workout where you will alternate full rounds with your partner of 500m row and 1000m bike. Since we have a rest in there, we want you guys to push the pace. This will be a longer workout, so you can’t go full dummy on round 1, but this may be a great opportunity to see how quickly you can push each machine.

Box Brief:
TILT Rowathon – Saturday, Feb 11th @ 8:00am – Click HERE for all details!
4th Annual Affiliate Cup starts February 17th! Click HERE for all details.

Plenty of barbell cycling today!

Sugar Cookie
50 Clean and Jerks @ 95/65

Rest 3 min

50/40 Calories

Rest 3 min

50 Burpees

Workout Guidance:
Our training today involves three separate “sprint” pieces that will test your ability to push the pace. For the 50 clean and jerks, we want a load that will allow for LARGE chunks of reps to be broken off at a time. For the calories and burpees, we should be pushing as hard as we can to finish those. The 3:00 between each piece will be plenty to catch your breath and recharge, so don’t hold anything back!

Box Brief:
TILT Rowathon – Saturday, Feb 11th @ 8:00am – Click HERE for all details!
4th Annual Affiliate Cup starts February 17th! Click HERE for all details.

Sneaky barbell in todays workout!

Barbara-ish
3 rounds of
10 Front Squats @ 185/135
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air squats

Rest 3 min b/w rounds

Workout Guidance:
Today we have a twist on a benchmark workout called “Barbara”. This workout is very bodyweight intensive, but we’ve added a barbell for a little extra *spice*. The barbell load should be something that could be completed in one unbroken set, but it should still be challenging. Pull ups should be 1-2 quick sets and the sit ups and air squats nice and smooth. For the pushups, we want to find an option that will allow for smooth and repeatable sets.

Box Brief:
TILT Rowathon – Saturday, Feb 11th @ 8:00am – Click HERE for all details!
4th Annual Affiliate Cup starts February 17th! Click HERE for all details.

Colin!

Sunday Funday
5 rounds
2:00 on // 2:00 off
21/15 calorie ski
Max burpees in remaining time

Workout Guidance:
Some work capacity intervals today that will be a mental challenge as much as physical. Sprint the ski and then see what you’ve got left for the burpees. Make it so 2:00 doesn’t seem like enough rest and you’ll get the most out of this one.

Box Brief:
TILT Rowathon – Saturday, Feb 11th @ 8:00am – Click HERE for all details!
4th Annual Affiliate Cup starts February 17th! Click HERE for all details.

Dan!

Whoopie Pie
For Time:
50 DB Snatch @ 50/35
500m Row or Ski/1000m Bike
25 DB Goblet Squats @ 50/35
1000m Row or Ski/2000m Bike
25 Goblet Squats
500m Row or Ski/1000m Bike
50 DB Snatch

Workout Guidance:
A fun pyramid style chipper today featuring some moderate distance rowing as well as some DB movements. This one should be nice and smooth throughout. We did some 1000m rowing intervals last week so we should have a decent idea of where we should be pace wise for this one as well!

Box Brief:
TILT Rowathon – Saturday, Feb 11th @ 8:00am – Click HERE for all details!
4th Annual Affiliate Cup starts February 17th! Click HERE for all details.

Lucas!

Peanut Butter Cookie
AMRAP 15
5 Strict Muscle Ups
4 Clean and Jerks @ 185/135

Workout Guidance:
A very challenging workout today for both movements. A heavy and challenging weightlifting movement and challenging strict gymnastics movement should make for a fun adventure! Choose an option for the muscle up to get those done in 2 sets or better, and the clean and jerks are likely done best in singles, but should be a load you could do a set unbroken if asked to.

Box Brief:
TILT Rowathon – Saturday, Feb 11th @ 8:00am – Click HERE for all details!
4th Annual Affiliate Cup starts February 17th! Click HERE for all details.

Matt!

Shortbread Cookie
For Time:
5k Row/Ski OR 10k Bike

Workout Guidance:
Another classic this week. A great test of aerobic fitness, just this time on a machine of your choosing! This will be a longer test, so make sure to pace appropriately to set yourself up to finish strong!

Box Brief:
TILT Rowathon – Saturday, Feb 11th @ 8:00am – Click HERE for all details!
4th Annual Affiliate Cup starts February 17th! Click HERE for all details.

Who’s got all 20 BBJ in the tank for today?

Gingersnap
OT3M x 5
20 Double DB Lunge @ 50s/35s
20 Burpee Box Jumps @ 24/20

Workout Guidance:
Today we have a cool interval workout featuring some DB lunges and burpee box jumps. We’re going to have to move quickly on this to be able to have some rest between rounds, but this workout will definitely develop our ability to repeat some high intensity efforts. Choose a DB loading that will allow unbroken sets of lunges, and then a number of BBJ that will allow you to move quickly each round.

Box Brief:
TILT Rowathon – Saturday, Feb 11th @ 8:00am – Click HERE for all details!

Steph!

Fran
For Time:
21-15-9
Thrusters @ 95/65
Pull-ups

Workout Guidance:
A classic. Not much to say here, one of the most complete and beautiful demonstrations of intensity here. Choose a loading and pull up option that allows you to light the fuse on this one, and let it rip!

Box Brief:
TILT Rowathon – Saturday, Feb 11th @ 8:00am – Click HERE for all details!