Monday 8.20.18

Ally

Powerglide
AMRAP 20
5 Power Cleans (205/145#)
10 Toes to Bar
15/12 Calorie Row

Post rounds + reps to comments.

WOD Guidance
Weightlifting, gymnastics, and conditioning today!
Find a heavy weight on the power cleans that you could do 5 repetitions unbroken when fresh.
Choose a variation on the toes to bar that you can string upwards of 10 repetitions unbroken.

Question of the Day
If you had a warning label, what would yours say?

Box Brief
TILT II Pool Party has been postponed until Sunday 8/26 at 12:30pm!
Potluck style! Sign-up sheet is at the front desk.

Saturday 8.18.18

Eddy

Infinity
Teams of 2
100/80 Calorie Row
100 Push-ups
100 Power Cleans (135/95#)
100 Pull-ups
100/80 Calorie Bike

*Every 3 minutes, complete 5 burpees over your partner (one partner holds the top of the plank while other partner performs burpees over them)

Post team names and times to comments.

WOD Guidance
Small, quick sets with your partner today!!
Find a weight on the barbell that you can complete 10+ repetitions with when fresh.
On the push-ups and pull-ups, find a modification that you can complete 10+ repetitions unbroken.

Box Brief
Find a buddy to fire up today’s team workout with!

Friday 8.17.18

Susan

Pausing Overhead Squat
Build to a Moderate Set of 2

Then…

Nancy
5 Rounds
400 Meter Run
15 Overhead Squats (95/65#)

Post loads and times to comments.

WOD Guidance
Pace your first few runs. After round three, push to the end!
Find a weight on the barbell that you could complete 20+ repetitions with when fresh.

Question of the Day
If you could only eat 3 foods for the rest of your life, what would they be?

Box Brief
**Save the Date**
2 Year Anniversary/End of Summer Pool Party
Where: Ana and Rodrigo’s House
When: Sunday August 19th @ 12:30pm
Potluck Style! Family and friends are all welcome.

Thursday 8.16.18

TILT Crew taking on the Spartan Race last week!

Thunder Buddy
Teams of 2:
1500 Meter Row
800 Meter Run
1500 Meter Row
800 Meter Run
1500 Meter Row

*switch every 250 meters on the row
*switch every 200 meters on the run

WOD Guidance
When it’s your turn to go, push the pace!

Question of the Day
If you were a superhero, what powers would you have?

Box Brief
**Save the Date**
2 Year Anniversary/End of Summer Pool Party
Where: Ana and Rodrigo’s House
When: Sunday August 19th @ 12:30pm
Potluck Style! Family and friends are all welcome.

Wednesday 8.15.18

Rachel

Half Bad
AMRAP 18
30 Deadlifts (135/95#)
6 Bar Muscle Ups
30/21 Calorie Bike
6 Bar Muscle Ups

Post rounds + reps to comments.

WOD Guidance
Find a weight on the barbell that you could complete 30+ repetitions with when fresh.
Various modifications for our bar muscle ups will be provided in class.

Question of the Day
If you could join any past or current music group, which would you want to join?

Box Brief
Bring a Friend Day is tomorrow!

Tuesday 8.14.18

Pat

Push Press
Build to a Heavy 3

Then…

Sky Hook
3 Rounds:
20 Hang Power Cleans (95/65#)
20 Front Squats (95/65#)
20 Push Press (95/65#)

Post loads and times to comments.

WOD Guidance
Going heavy on our weightlifting piece, then dropping the weight to work some barbell cycling!
In our conditioning piece, the weight on the barbell should be something that athletes could complete each movement unbroken if they needed to separately.

Question of the Day
If you could shop for free at one store, which one would you choose?

Box Brief
**Save the Date**
2 Year Anniversary/End of Summer Pool Party
Where: Ana and Rodrigo’s House
When: Sunday August 19th @ 12:30pm
Potluck Style! Sign-up sheet at the front desk!

Monday 8.13.18

Dom

Triple Double
For Time:
75 Double Unders
50 Burpees
75 Double Under
50 Wall Balls (20/14#)
75 Double Unders
50 Burpees
75 Double Unders

Post times to comments.

WOD Guidance
It is all about finding a continuous pace throughout today’s workout. If there is anywhere to push the pace, its on your last set of burpees!
Find a modification on the double unders that you can complete in 2-3 sets.

Question of the Day
What 3 things would you bring to a deserted island?

Box Brief
**Save the Date**
2 Year Anniversary/End of Summer Pool Party
Where: Ana and Rodrigo’s House
When: Sunday August 19th @ 12:30pm
Potluck Style! Family and friends are all welcome.

Sunday 8.12.18

Nadia

Run Train
5 Rounds:
100 Meter Wreckbag Run (50/35)
200 Meter Run
15 Burpees

Post rounds + reps to comments.

WOD Guidance
Pace your first few rounds and give it a good push on the final two!

Box Brief
Sunday Schedule:
Yoga 8am-9am
Open Gym 9am-12pm

Saturday 8.11.18

Fairlee

Supernova
Teams of 3
250 Clean and Jerks for Time:
*On the 0:00, 5:00, 10:00, 15:00, 20:00:
45/30 Calorie Row
30 Toes to Bar

Weight Climbs Every 50 reps:
Weight – 95/65
Weight 2 – 115/80
Weight 3 – 135/95
Weight 4 – 155/105
Weight 5 – 185/135

*30 Minute Time Cap

Post team names and times to comments.

WOD Guidance
All the lifting today with a touch of conditioning and gymnastics!
On your weight jumps, start light and build to a heavier weight. The weights should be something that athletes are capable of completing at least 25,20,15,10, and 5 clean and jerks unbroken respectively when fresh. Choose a modification on the toes to bar that you could do 10 unbroken repetitions.

Question of the Day
What is one thing on your bucket list?

Box Brief
**Save the Date**
2 Year Anniversary/End of Summer Pool Party
Where: Ana and Rodrigo’s House
When: Sunday August 19th @ 12:30pm
Potluck Style! Family and friends are all welcome.

Friday 8.10.18

Coach Erin

Free Fall
AMRAP 20
200 Meter Run
20/14 Calorie Row
20 Kettlebell Swings (53/35#)
20 Goblet Squats (53/35#)

Post rounds + reps to comments.

WOD Guidance
In today’s workout, find a steady pace on the runs and row. Choose a moderate kettlebell weight for both movements that you can do 30+ unbroken repetitions when fresh.

Question of the Day
You have your own late night talk show…who do you invite as your first guest?

Box Brief
**Save the Date**
2 Year Anniversary/End of Summer Pool Party
Where: Ana and Rodrigo’s House
When: Sunday August 19th @ 12:30pm
Potluck Style! Family and friends are all welcome.

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