GYM CLOSED UNITL 3/30
NO CLASSES OR OPEN GYM
Americone Dream Class and Limited
10-20-30-40-50
DB Hang Clean and Jerk @50/35
DB Goblet Squat @50/35
Americone Dream Bodyweight
10-20-30-40-50
Sit Ups
Squat Jumps
General Warm Up
2 rounds of
:30 Mountain Climbers
:30 Slow Air Squat
:30 Good Mornings or Sit ups
:30 Spiderman to Air Squat
then…
2 Rounds of
:30 Mountain Climbers
:30 Air squats (faster pace)
:30 Walk out to push up or Walk out to plank or sit ups
:30 Squat Jumps
DB Specific Warm Up
:30 Good Mornings
5 Strict press (per side)
:30 Air Squat
:30 Alt. DB deadlift
:30 1/4 squats
5 DB Push Press (per side)
:30 Air Squats
5 Hang Clean (per side)
5 DB push jerk
5 Goblet Squat
5 DB Clean and Jerk (per side)
5 Goblet Squat
*If you have a light DB complete with a light DB first before your workout weight
Modifications-
If you do not want to add weight to your squat try an air squat instead of a Goblet Squat
Modify to DB hang cleans if you cannot go overhead
Modify your squat jumps to air squats if you cannot jump
Alternate rep scheme: 5-10-15-20-25
WOD Guidance
Lightish weight on your DB
Go for big sets on your goblet squats
Switch hands every 5 reps on your DB C&J
Find a steady pace on your squats and sit ups, most of your volume comes at the end of your WOD!
Question of the Day
What TILT member would survive the longest on the show Survivor? Explain your answer.
QOD- I think there’s something to be said for Joel H. Joel would CRUSH the social game– smart and friendly. And then spring into action when it comes to the physical challenges.
I would also give Kristen W. a strong vote on this one. Wouldn’t get caught up in too many alliances or any of the drama. Easily trusted and strong. Would totally win over votes at the end!!!
WOW THIS IS HARD.
I have 87 more answers in my head because you’re all badasses.
18:37 #35 – great warm up video!
Rocked it! So happy you followed along!
Strength before WOD:
5×3 deadlift @ 266#
Americone Dream
18:13 – 35# DB
Heck yeah Greg, sweat angels FTW!!
12:53 for the bodyweight warm up. The situps took longer than I thought!
QOD answer on Facebook. I didn’t think it’d fit here.
Simple and SO effective!! Also, QOD was INCREDIBLE. Nicely done 🙌
Did body weight version 20-15-10-5 each as a partner wod/warm up with Jack. Then did 40-30-20-10 with jumping squats. Very different stimulus! 😂😉
Love the teamwork here!!!!!
11:43 body weight. Did workout with my boys. Tyler made it through and Theo made it 23 into round of 50.
Rebecca did workout with 20# DB clean and jerks and situps instead of jumps because of knee.
It’s a family affair!! You guys rock! Also, great mod Rebecca 👍
18:14 50# DB one goblet squat at a time!
That’s how you do it!! 👊
14:50 @ 15# db
Nice work Al! Cruising!
11:42 bodyweight. Steady on the sit-ups. Unbroken through 30 for the squat jumps, then had to break up 40 into 20/20, and 50 into 20/15/15. Quads and flutes are definitely firing. Pool of sweat for sure.
QOTD – Sarah Whiteman by far. She reinvents herself every 10 hrs or so.
*glutes not flutes* 😂
28:15- 75# barbell, 60# kb. Would’ve liked a lighter kb 🥵 last 1/2 of 40 & 50 was rough. Was able to keep it to 2 sets on g squats and 3-4 on c&j’s. Need to be better at managing my rest…
Americone Dream: 16:15 Rx
QOD: Ummmm anyone remember Patrick’s answers to Member of the month?!!! Is a Marine, is a chef, works extremely hard everyday, and is friendly to everyone. So basically can befriend everyone with his charm and cooking and then when it comes down to it can go Marine beast mode on you!
Group workout at CrossFit Tilt VI. You guys killed it! Glad I got the chance to workout with you all.
17:32 with a 20# DB and a 10-12# vest.
QOD: Rick’s version was amazing and I think I’m leaning toward that. I hope we can find Manny!
19:53 #15 DB HPC and #5 DB Goblet Squats
Was able to do push jerks up until the round of 50 when I switched to presses. My feet were killing me from doing the jumping on pavement. Lesson learned for next time.
QOD: I like manny for this one but he might not win it all since he is so nice. Kristen would win a lot of people over and she’s always planning ahead, Her downfall would be she is basically incapable of lying. Good for life but not so good for survivor. I think in a wild twist Kristen and Manny bring Jackie to the final 3 assuming she will not be able to get enough votes but she ends up edging them out and takes the Million Dollar prize and promptly donates it all to anti Trump campaigns.
I just love you so much!
Crossfit Tilt VI Bootcamp Driveway version with the squad. Used the 30# dumbbell. 22:36. I can’t believe this place, no chalk, no floor mats, no heat. Need to speak to management about this!
We managed to get through it, thankfully, we have each for support or I probably wouldn’t have done the WOD at all!!! Thank you!! <3
QOD: I think Ed would survive, he boycotts accessory and manages just fine in the Box.
Modified the workout and did it with my boys. We did:
.75 mile run
10-20-30-40-50
Sit Ups
DB Squats
.75 mile run
Total time = Jamie (37:39 with #20 DB), Joey (38:00 with #5 DB), Wils (32:27 with #5 DB)
In other words, my 8 year old crushed it. (Although I would totally no-rep him for not going below parallel on his DB Squats.)