Friday 02.21.20

Christian!

Sexy Back”
21 – 15 – 9
DB/KB Deadlifts
DB/KB Thrusters
(DB/KB @ 50/35# or 53/35#)

WOD Guidance-
Choose a weight you could go unbroken on your set of 21 thrusters when fresh.
Push the pace today and hang on to those DB/KB’s for bigger sets!

Question of the Day-

What colors do you see on this dress?

Box Brief-
800 Gram Nutrition Challenge sign ups are on the front desk!
Facebook LIVE Q&A with Casey TODAY (Friday Feb 21st) at 11am
Click HERE for more information about the challenge!


 

Thursday 02.20.20

Hey hey! It’s Bring a Friend Day!


“Fireball”

4 Rounds of-
AMRAP 4
30/21 Calorie Row
15/12 Calorie Bike
In Remaining Time: Max DB Box Step Ups (50/35#)
Rest 1 Minute Between Rounds

WOD Guidance-
Spend :90 sec to no more than 2 min on the row,
and :45 sec to no more than 1 min on the bike.
You should have at least 1 minute for box step ups.

Question of the Day-
What is the best show on Netflix to binge?

Box Brief-
The 800g Nutrition Challenge sign-up sheet is on the front desk! You don’t want to miss this!
The challenge will begin Monday, March 9th!
Click HERE for more information about the 800g Challenge.

Wednesday 02.19.20

Barbell Party

“All The Way Up”
15 Rounds For Time-
3 Squat Snatches (135/95#)
1 Rope Climb

WOD Guidance-
Moderate weight singles on the squat snatch.
Modifications for rope climbs will be provided in class.

Question of the Day-
What did you used to think was cool that is no longer cool?

Box Brief-
Today (2/19)  is the LAST DAY for T-Shirt and Tank Top Pre-Orders!
Sheets are on the front desk!

Our first Nutrition Challenge is coming–Sign ups and more information to come later this week!

Thursday is Bring a Friend Day– Free Trial class for first timers at TILT.

Tuesday 02.18.20

Caitlin!

“Electric Feel”
For Time:
100 Double Unders
50 Hang Power Cleans (115/80#)
30 Push Presses (115/80#)

WOD Guidance-
Spend no longer than :90 on the rope.
Choose a weight on the barbell that makes for light hang power cleans and moderate push presses.
Break up barbell work into manageable sets.

Question of the Day-
What’s the best movie theater snack?

Box Brief-
Bring a Friend day THIS THURSDAY! Free trial class for first timers at TILT!

T-Shirt and Tank Top Pre-Order sheets are on the front desk! Get your order in by WEDNESDAY, 2/19!

Monday 02.17.20

Alyssa!

“Turbulence”
On the Minute x 30
Minute 1- 18/15 Calorie Row, Bike or Ski
Minute 2- 16 Alternating Dumbbell Snatches (50/35#)
Minute 3- 14 Burpees

WOD Guidance-
Work for :40 in the first round to set your numbers for the remainder of the workout.

Question of the Day-
What’s your cure for the hiccups?

Box Brief-
T-Shirt and Tank Top Pre-Order sheets are on the front desk! Get your order in by Wednesday, 2/19!

Bring a Friend Day THIS THURSDAY! Free trial class for first-timers at TILT!

Sunday 02.16.20

Say Cheese!

“Eye of the Tiger”
AMRAP 16
60 Double Unders
30 Walking Lunges
15 V-Ups

WOD Guidance-
Spend no longer than :45-1:00 on the jump rope.
Each lunge step counts as 1 rep.

Box Brief-
Clothing Swap at CrossFit TILT Waltham TODAY (2/16) at 1:00 PM!!
Sponsored by PVDonuts.

T-Shirt and Tank Top Pre-Order sheets are on the front desk! Get your order in by Wednesday, 2/19!

Saturday 02.15.20

This squad rows deep.

“Slow Ride”
On a 35 Minute Clock:

10 Pull Ups

10 Pull Ups
20 Goblet Squats (50/35# DB or 53/35# KB)

10 Pull Ups
20 Goblet Squats
30 Push Ups

10 Pull Ups
20 Goblet Squats
30 Push Ups
40 DB/KB Deadlifts (50/35# DBs or 53/35# KBs)

10 Pull Ups
20 Goblet Squats
30 Push Ups
40 DB/KB Deadlifts
50 Calorie Row, Bike or Ski

10 Pull Ups
20 Goblet Squats
30 Push Ups
40 DB/KB Deadlifts
50 Calorie Row, Bike or Ski
60 Sit Ups

WOD Guidance-
Goblet Squat = 1 Dumbbell or Kettlebell
Deadlift = 2 Dumbbells or Kettlebells
Longer grind today!
Move steady throughout. Break up push ups and pull ups into manageable sets.

Box Brief-
T-Shirt and Tank Top Pre-Order sheets are on the front desk! Get your order in by Wednesday, 2/19!

Clothing Swap at CrossFit TILT Waltham THIS SUNDAY (2/16) at 1:00 PM
Sponsored by PVDonuts

Friday 02.14.20

Friday Fist Bumps with Ed and Manny

“Freddy Kruger”
21-15-9
Kettlebell Swings (70/53#)
Burpees

Post time to comments.

WOD Guidance-
Benchmark workout time!
Heavier kettlebell today, but something you can still swing unbroken.
Push the pace on the burpees.
Modify accordingly to hit a fast an furious stimulus!

Question of the Day-
What’s the best flavor in a box of chocolates? And the worst?

Box Brief-
T-Shirt and Tank Top Pre-Order sheets are on the front desk! Get your order in by Wednesday, 2/19!

Clothing Swap at CrossFit TILT Waltham THIS SUNDAY (2/16) at 1:00 PM
Sponsored by PVDonuts

Thursday 02.13.20

Jumping Jack!

TODAY IS BRING A FRIEND DAY!
Free Trial Class for First Timers at TILT

“Radioactive”
Calorie Row, Bike, or Ski
60 – 50 – 40 – 30 – 20
Work to Rest 1:1

Post total time to comments.

WOD Guidance-
Work hard rest hard! Increase your pace as the number of calories decreases.

Question of the Day-
What reality TV show would you be most likely to star in?

Box Brief-
T-Shirt and Tank Top Pre-Order sheets are on the front desk! Get your order in by Wednesday, 2/19!

Clothing Swap at CrossFit TILT Waltham THIS SUNDAY (2/16) at 1:00 PM
Sponsored by PVDonuts

Wednesday 02.12.20

Patrick


“Light It Up”
For Time:
7 Power Snatches (155/105#)
11 Bar Muscle Ups
30 Box Jump Overs (24/20″)
11 Bar Muscle Ups
7 Power Snatches (155/105#)

Post time to comments.

WOD Guidance-
Up and down the ladder style workout today.
Moderate weight singles on the Power Snatch.
Modifications for Bar Muscle Up will be provided in class.
Steady on the box jump overs.

Question of the Day-

How would a giraffe wear a necktie?

Box Brief-
T-Shirt and Tank Top Pre-Order sheets are on the front desk! Get your order in by Wednesday, 2/19!

Clothing Swap at CrossFit TILT Waltham THIS SUNDAY (2/16) at 1:00 PM
Sponsored by PVDonuts

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