Tuesday 3.19.24

Mike!

“Bigger, Faster, Stronger”
AMRAP 12
2/4/6/8/10….
Power Snatch @ 95/65
200m Run

Immediately Into…

12:00 Clock:
Find A Heavy Double Power Snatch

Box Brief:
-Saturday Team Throwdowns.
Looking for some extra fitness and fun with friends?
Coach Stephen will be hosting team workouts every Saturday at TILT Sudbury from 12pm-2pm.

Monday 3.18.24

Steve-O!

“Chieftain”
AMRAP 3 x 5
15 Wall Balls @ 20/14
12 Toes To Bar
9 Hang Power Cleans @ 135/95
-Rest 1 Min-

Box Brief:
-March Gymnastics Classes- Every Sunday in Sudbury @ 10:00am-11:30am.
$20 per session. No pre-signup needed!

-Saturday Team Throwdowns.
Looking for some extra fitness and fun with friends?
Coach Stephen will be hosting team workouts every Saturday at TILT Sudbury from 12pm-2pm.

Sunday 3.17.24

Erica in action!

“Sunday Funday”
General Warm-Up:
2 or 3 Rounds:
200m Run/250m Row/500m Bike
1:00 Samson and Reach
1:00 Spiderman and Reach
10 Air Squats
10 PVC Pass Through
10 Around the Worlds (each direction)
10 Scap Pull-Ups
5-10 Pull-Ups or Ring Rows
1:00 Child’s Pose
1:00 Alternating Scorprion Stretch
10 Push-Ups

Make up any workout you missed this week!

Box Brief:
-March Gymnastics Classes- Every Sunday in Sudbury @ 10:00am-11:30am.
$20 per session. No pre-signup needed!

-Saturday Team Throwdowns.
Looking for some extra fitness and fun with friends?
Coach Stephen will be hosting team workouts every Saturday at TILT Sudbury from 12pm-2pm.

Friday 3.15.24

“Open WOD 24.3”
All for time:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups

Time cap: 15 minutes
♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)

Box Brief:
-TILT Affiliate Cup – March 1st- 18thOpen workouts will be held every Friday during all classes as well as “Friday Night Lights” at 4:30pm.
Have fun and earn points for your team! Click HERE for details.

-March Gymnastics Classes- Every Sunday in Sudbury @ 10:00am-11:30am.
$20 per session. No pre-signup needed!

-Saturday Team Throwdowns.
Looking for some extra fitness and fun with friends?
Coach Stephen will be hosting team workouts every Saturday at TILT Sudbury from 12pm-2pm.

 

 

Thursday 3.14.24

Cheesin’ because running is back baby!

“Run, Baby, Run”
30 min Clock
Row or Bike Max Meters
Every 3 min = 200m Run

WOD Guidance:
First day back running! Let’s shake the rust off and have some fun!

Box Brief:
-TILT Affiliate Cup – March 1st- 18thOpen workouts will be held every Friday during all classes as well as “Friday Night Lights” at 4:30pm.
Have fun and earn points for your team! Click HERE for details.

-March Gymnastics Classes- Every Sunday in Sudbury @ 10:00am-11:30am.
$20 per session. No pre-signup needed!

-Saturday Team Throwdowns.
Looking for some extra fitness and fun with friends?
Coach Stephen will be hosting team workouts every Saturday at TILT Sudbury from 12pm-2pm.

Wednesday 3.13.24

Jump like Jiggs!

“Downstream”
For Time:
27-21-15-9
Power Cleans @ 95/65
Burpees

WOD Guidance:
A good old fashioned burner today! Big sets on the power cleans and fast burpees is the name of the game. You might need cool off in a river and float downstream like Huck and Tom.

Box Brief:

-TILT Affiliate Cup – March 1st- 18thOpen workouts will be held every Friday during all classes as well as “Friday Night Lights” at 4:30pm.
Have fun and earn points for your team! Click HERE for details.

-March Gymnastics Classes- Every Sunday in Sudbury @ 10:00am-11:30am.
$20 per session. No pre-signup needed!

-Saturday Team Throwdowns.
Looking for some extra fitness and fun with friends?
Coach Stephen will be hosting team workouts every Saturday at TILT Sudbury from 12pm-2pm.

Tuesday 3.12.24

Junior locked in on the rower!

“Blinky, Pinky, Inky, and Clyde”
6 Rounds Of:
1:00 Calories
1:00 Handstand Walk or Handstand Hold
1:00 Double Unders/Crossovers/Double Under Crossovers
1:00 Rest

Box Brief:
-TILT Affiliate Cup – March 1st- 18thOpen workouts will be held every Friday during all classes as well as “Friday Night Lights” at 4:30pm.
Have fun and earn points for your team! Click HERE for details.

-March Gymnastics Classes- Every Sunday in Sudbury @ 10:00am-11:30am.
$20 per session. No pre-signup needed!

-Saturday Team Throwdowns.
Looking for some extra fitness and fun with friends?
Coach Stephen will be hosting team workouts every Saturday at TILT Sudbury from 12pm-2pm.

Monday 3.11.24

Being fit and strong is fun, perfect example is Christine smiling during step-ups!

“Monday’s Multiplex”
Work Up To A Heavy Complex Of…
3 Deadlifts
2 Front Squats
1 Shoulder To Overhead

Then…

3 Rounds Of:
9 Deadlifts
9 Toes To Bar
6 Front Squats
6 Chest To Bar Pull-Ups
3 Shoulder To Overhead
3 Bar Muscle-Ups
#= 185/135

WOD Guidance:

Box Brief:
-TILT Affiliate Cup – March 1st- 18thOpen workouts will be held every Friday during all classes as well as “Friday Night Lights” at 4:30pm.
Have fun and earn points for your team! Click HERE for details.

-March Gymnastics Classes- Every Sunday in Sudbury @ 10:00am-11:30am.
$20 per session. No pre-signup needed!

-Saturday Team Throwdowns.
Looking for some extra fitness and fun with friends?
Coach Stephen will be hosting team workouts every Saturday at TILT Sudbury from 12pm-2pm.

Sunday 3.10.24

Wouldn’t it be great if everyone loved everything as much as Molly loves DB Snatches?

“Sunday Funday”
General Warm-Up:
2 or 3 Rounds:
200m Run/250m Row/500m Bike
1:00 Samson and Reach
1:00 Spiderman and Reach
10 Air Squats
10 PVC Pass Through
10 Around the Worlds (each direction)
10 Scap Pull-Ups
5-10 Pull-Ups or Ring Rows
1:00 Child’s Pose
1:00 Alternating Scorprion Stretch
10 Push-Ups

Make up any workout you missed this week!

Box Brief:

-TILT Affiliate Cup – March 1st- 18thOpen workouts will be held every Friday during all classes as well as “Friday Night Lights” at 4:30pm.

Have fun and earn points for your team! Click HERE for details.

-March Gymnastics Classes- Every Sunday in Sudbury @ 10:00am-11:30am.

$20 per session. No pre-signup needed!

-Saturday Team Throwdowns.

Looking for some extra fitness and fun with friends?

Coach Stephen will be hosting team workouts every Saturday at TILT Sudbury from 12pm-2pm.

Saturday 3.9.24

Like father, like daughter. Oh and also go Team Red/Pink Panthers/Strawberries/Fire

“Double Dog Dare”
Teams of 2
30 min clock
20 DBL DB/KB Push Press @ 50s/35s
30 DBL DB/KB Box Step Ups @ 50s/35s + 24/20
40 Cal Bike
50 Sit-ups

Box Brief:
-TILT Affiliate Cup – March 1st- 18thOpen workouts will be held every Friday during all classes as well as “Friday Night Lights” at 4:30pm.
Have fun and earn points for your team! Click HERE for details.

-March Gymnastics Classes- Every Sunday in Sudbury @ 10:00am-11:30am.
$20 per session. No pre-signup needed!

-Saturday Team Throwdowns.
Looking for some extra fitness and fun with friends?
Coach Stephen will be hosting team workouts every Saturday at TILT Sudbury from 12pm-2pm.

TEAMWORK
INTEGRITY
LEADERSHIP
TOUGHNESS

31 UNION AVE, SUDBURY, MA 01776 | Tel: (978) 443-8637 | INFO@CROSSFITTILT.COM

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