MONDAY VIRTUAL CLASS SCHEDULE 7 AM Class, 9 AM Class, 10:30 KIDS CLASS, 12 PM Core and Cardio, 1 PM HIIT/Sculpt, 4 PM Mobility, 5 PM Class
Sun King
2 rounds of
25 V-Ups
50 Burpees
75 Air Squats
Warmup
2 Rounds
:30 Up Downs
:30 Spiderman to Air Squat
:30 Tuck Hold
V-Up Warmup
:20 Tuck Hold
10 Tuck Crunch
:20 Hollow Hold
10 V-Up
Burpee Warm Up
3 Up Downs (any style)
3 Step Down and Step Up Burpee
3 Drop Down and Step Up Burpee
3 Drop Down and Snap Up Burpee
Squat Warm Up
10 Slow Air Squat
10 Pausing Air Squat
10 Air Squat
Modifications-
V-Ups: Tuck Crunch, Single Leg V-Up, Sit Up
Burpees: Up Downs, Stepping Burpee, Jump Down Step Up Burpee
Air squat- Squat to a target
Tabata Time-
Question of the Day-
What’s your best “Dad Joke”?
Box Brief-
When: July 7th-July 10th @ 10:30am-11:30am
Who: Ages 6-10
Cost: $60/child
Sign-up Link: https://crossfit-tilt-
If you are interested in signing your child up, or are looking for more information, please contact Brian at brian@crossfittilt.com
Weekly Challenge- Complete as many burpees as possible in one week! You know ’em, you love ’em, and just talking about them won’t get you fit. But doing them well.
Let’s get after it!
Time 11:44. Step down jump ups! Great burner for a Monday
Wod: 14:05 rx. Lost a dear friend yesterday. Just grateful to be moving today.
Qod: what do you call cheese that isn’t yours? Nacho cheese.
11:22 RX, those v-ups kill me! 🤣
15:39 Rx. Gotta love those burpees.
Strength before WOD:
6×3 back squats @205#
12:23 – 2 rds of 25 x V-ups Rx, 50 x Burpee step-down / jump up, 75 x Air squats Rx
Did yesterday’s WOD today: Sundae Fundae — EMOM x 35
Min 1 – 12 cal Bike
Min 2 – 20 KBS (w/ 26# KB)
Min 3 – 15 Up Downs
Min 4 – 20 Deadlifts (w/ 50# sandbag)
Min 5 – 20 Sit-ups
Min 6 – 80 Single Unders
Min 7 – Rest
QOD: I could tell a joke about pizza, but it’s a little cheesy
Sun King: 11:25 with the 5 pm crew
Situps, burpees, air squats
WOD: 25 tuck crunch, 40 burpees, 75 air squats
I erased the time from my whiteboard already… 11 something I think?
QOD: What’s brown and sticky?
a stick!
My mom just got back to my request for jokes (they’re mom jokes in my family)
Did you hear about the guy who invented Lifesavers?
I hear he made a mint!
👏🏼 👏🏼 😂
Couldn’t do a zoom today so did a version of today’s comptrain.
Bunch of snatch work.
Tempo Back Squats:
1×10 @ 170
1×8 @ 190
1×12@ 210
7on7:
Amrap 7
2 BMU
8 Front Squats 165#
12 cal c2 bike
12 strict T2B
2 rounds + 8 FS
Rest 4 min and repeat with 135# FS
2 rounds+ 2 cal
QOD – every time I drive by a cemetery I tell my kids people are dying to get in there
Sun King – 12:48 Rx. Second round of burpees were killer.
QOTD – How do you make holy water? You burn the hell out of it.
I can’t take credit for this one, this is my daughter’s favorite joke to tell. How do you make a tissue dance? Put a little boogie in it.
Knock knock.
Who’s there?
Dishes.
Dishes who?
Dishes Sean Connery, now let me in.
4:32 with the Tlit VI.
14:42 – single leg V-ups, up-downs, air squats.
QOD:
What do you call a Fish with no eyes? FSH.
Did you hear about the guy who drank 8 cokes? He burped 7 up.
For my last operation, the anesthesiologist asked if I wanted knockout gas or to be hit in the head with a canoe paddle. It was an ether/oar decision.
I ordered a chicken and an egg from Amazon. I’ll let you know which one comes first.
WOD: 14:59 RX. Was sore from the 200 burpees I did yesterday so it was slow moving for me today.
Tabata
Sun King
2 rounds of
25 V-Ups
30 Burpees
75 Air Squats
14:41
Tabata
Sun King: 15:17, I think. Did up/downs the first down, burpees in the second. Combo of sit-ups and v-ups for the 2nd round. Followed up with a 3 mile walk. Followed that up with a 30 min ride on the Peloton!
QOD: I got nothing…
Rest Day w/dubs practice @ lunch
WOD: 16:50. It was SO hot in the garage tonight. So much sweat.
QOD: The kids love this one:
Knock Knock
Whose there
Somebody
Somebody Who
Somebody who loves you
WOD: 14:05 Rx reps of sit-ups, burpees, airsquats
I think my time was 12 something?? Worked hard on correctly engaging my core on those v-ups.. Second round switched over to single leg v-ups to make it easier to maintain!
I did the recorded class Monday night around 7:00 pm. U did it all but was quite a bit slower than everyone else. Was dripping and slept amazingly well.