THURSDAY VIRTUAL CLASS SCHEDULE 7 AM Class, 9 AM Class, 11 AM Endurance, 12 PM Core and Cardio, 1 PM Bodybuilding, 4 PM Mobility, 5 PM Class
Twist and Shout
3 Rounds
400m Run/ 400m Row/ 800m Bike
30 Dumbbell Lunge
25 Pull Ups/ Rows
Warmup
5 rounds of
100m Run
10 Alternating Samson Reach and Twist
DB Lunge Warmup
10 Step Forward Lunge
10 Step Back Lunge
10 DB Lunge (front or back)
DB Push Press Warmup
10 Air Strict Press
10 Air Push Press
10 DB Push Press (5 + 5)
Modifications
Run- Decrease Distance 300/200m
Row/Ski = 400m (300/200m)
Bike = 800m (600/400m)
DB Lunge- Goblet Squat, Bodyweight Lunge
DB Push Press- 2 Hands on 1 DB, Strict Press, Floor Press
Tabata Time
Question of the Day
You’re making your own Trail Mix– what do you put in?
And more importantly, what are you DEFINITELY NOT putting in?
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.
Woke up early so did my own thing. Mobility from Monday, Endurance from Tuesday (875-900m on the 3, 4 min rows, 3+5 on first amrap, 3+10 on second amrap). Plus a Tabata of planks on the 20, side planks on the 10.
Qod: definitely chocolate chips, almonds, sunflower seeds and cashews. Definitely not raisins.
Haven’t been recording :(. 10:41. 7 am class. Washing the wine out of my body!!! Happy Thursday people TGIF almost
Twist & Shout- 12:44 w/ 500m row, 20 reverse lunges w/70# wreck bag, 20 rows w/wreck bag. Made the 7:00 am Zoom and it was great to see some familiar faces and have Coach Casey, Mick, & Eddie to push me through! Definitely going to try and make more of these during the week!
Tabata as best I could.
QOD: Yes – Almonds, m&m’s (regular or peanut), pretzels. Definitely No- Raisins, Gummy bears
WOD: 400 m run, 30 banded glute bridges and 20 strict press – 9:45
QOD:
Yes: cashews, craisins, M&Ms, chocolate bits, blueberry almonds, anything unhealthy
No: walnuts (they taste like the floor)
WOD, 800m bike, rx, unbroken, 30db. 11:52
QOTD: cashews, craisons, peanuts, almonds, dried banana, dried peach, pistachios, figs. Definitely no walnuts – it’s like eating chalk.
Twist and Shout: 11:22 with Live @ 5 Crew and Tabata afterwards
400m row
25# db lunges
20# db push press
Recovery 5K run.
QOTD – Almonds, peanuts, cashews, raisins, dried cranberries, dark chocolate chips, and pb chips. No way with sunflower seeds. You get to the end of the bag, and all you have left are those small seeds.
Rebecca and I did this. Not sure of time. I did 30# DB and banded pull ups.. Rebecca did unweighted and RR.
QOD: Cashews what else is there? Def not yogurt covered raisins.
Stay cool everyone!!
Just finished recorded WOD. Loved Casey and gang coaching. I love the morning birds there!!! They are amazing always on the recordings. I finished I. 14 mins with Biking and all numbers but 15 lb weight. Thanks.
Rest day but thru batting practice for first little league practice of the season and may need another rest day 2morrow.
QOD – cashews, almonds, pretzels and banana chips
Supposed to be a rest day, but was too excited to not ride my new Peloton. Took a 30 min class!!!
WOD: 15:23 with 20 pull ups with a green band
QOD: peanuts, raisins, m&m’s, almonds, chocolate chips
Combines Wednesday’s “revolution” with Thursday’s “twist and shout”. I don’t know what I was thinking. 😅