Sonny aka Thomas aka Jay
Squat Clean
Build to Heavy Single
followed by…
Cherry Bomb
3 Rounds:
400 Meter Run
21 Box Jump Overs @ 24/20
12 Squat Cleans (95/65)
Post Loads and Times to Comments.
Box Brief
Dr. Sean Rockett
Injury Prevention Seminar
When: Sunday, November 5th at 10:00am-11:00am
Where: CrossFit TILT II (31 Union Avenue, Sudbury, MA)
Cost: $20 suggested donation (procedes to be donated to the Family Nuturing Center – cash only please)
Who: Anyone! Open to the public!
CrossFit TILT II is proud to host Dr. Sean Rockett to speak about CrossFit safety, ways to prevent injuries, and how to rehab existing injuries.
Dr. Sean Rockett will be at CrossFit TILT II to speak about CrossFit safety and ways to prevent CrossFit injuries. His lecture is designed to help keep athletes healthy and for them to continue to WOD safely. He will discuss the anatomy of the body, mechanisms of injury, and signs and symptoms of injuries. Topics will include ways to recognize injuries, what to do if you have them, and how to treat them.
Dr. Rockett is an orthopedic surgeon and senior partner at Orthopedics New England operating at New England Baptist, Newton-Wellesley and Metrowest Hospitals. A certified Level 1 Trainer and Open competitor, he has been CrossFitting since 2007 at CrossFit New England. Dr. Rockett has cared for many elite athletes including Regionals and Games competitors. He is on the Medical Team for the CrossFit Games and is Orthopedic adviser to Crossfit, Inc.
There is a $20 suggested fee for this seminar. Proceeds will be donated to the Family Nurturing Center (FNC). Funds raised will benefit nurturing parenting and family support programs, which strengthens families and prevents child abuse and neglect. Your contribution will help FNC provide free programs – home visiting, parent-child playgroups, and parenting education – in Boston neighborhoods.
*If you plan on attending, please email Max at max@crossfittilt.com.
Heavy single – 75
WOD 11:19 with 50
💕💕💕💕💕💕💪🏻💪🏻💪🏻💪🏻💪🏻
Heavy single 125#
13:57 @ 85#
195# 10#PR
11:06 RX
Way to go brother! 10# is awesome!
Squat Clean – 215# 30#PR
Cherry Bomb – 11:26 Rx
HOLY MOLY!!! Dude you’ve been CRUSHING it! Keep it up!
30# PR is amazing!
Thanks guys! Everything is feeling on point right now!
Sealing your deal for October Member of the month right here, dayyyum dude 30#?! Start practicing your rock’ em sock em’ skills now.
Squat clean @125(tied pr)
Cherry Bomb: 14:37 RX
Heck yeah Kelly! A lot of good work this morning.
🏋🏼♀️: 130# (5# PR & actually landed in a squat, not a PC then squat!)
Cherry bomb: 12:02 rx
6×3 push/split jerks (started w push)
65/75/85/95/105/110
10 ghd sit ups/20 secs in an L sit between each set
Your lifting keeps getting better! Awesome to see your progress!
Heavy squat clean 215 (2 attempts at 225)
🍒💣 11:59 Rx
Heavy single – 235# (Felt good)
Cherry Bomb 14:36 (65#) Zero go juice, I was so drained.
#comebackPR
It’s so great to be back and see the morning crew again!
Squat clean: 135#
Cherry Bomb: 13:11rx
I’m so happy you’re back in the mornings!
WLW – 270# – 3# PR
Cherry Bomb – 13:28 w/row
Saw the 270 and it was smooooooooooooth!
Squat clean- 205# (10# PR!)
Cherry Bomb- 12:30 RX
Crushing PR’s lately!
Cleaned up that diet! 😳🙌🏼
S-T-R-O-N-G
Squat Clean #115
Cherry Bomb 13:36 55#
Way more in the tank!
Squat Clean #165
Cherry Bomb 15:01 #75.
Definitely got slowed down by the squat cleans on the 2nd round.
This has to be a PR squat clean Anthony! You were moving weight today!
Squat Clean – practiced form 25#
Cherry Bomb – 15:19 su’s 20″; 25# squat cleans
Practice makes habit Patty! Love it!
Hotel WOD San Fran: Easing back in
6 rounds on bike:
2 minute easy
2 minute hard
Strict Pull up
10-9-8-7-6-5-4-3-2-1
Hell yes Ken! Love the accountability post!
Squat Clean: 170#
WOD: 13:35 RX
Heavy and fast! Well done Ash!
Squat Clean – 295#
Cherry Bomb – 10:30rx
Squat clean – 205#
Cherry Bomb – 11:50 Rx
Great battle tonight!
Squat Clean Heavy Single- 175#
Cherry Bomb 🍒 💣
14:32 @75, 20″
Yeah buddy! Heavy squat clean for sure!
WLW
195#
🍒 💣
13:17
400m Row
21 burpees
FS @ 95#
Miss you 🙁
Squat clean: 305#
Cherry Bomb: 11:46 Rx
#grownmanstrength
Squat Clean – 145#
Cherry Bomb – 14:06″ , 400 m, 20″ box, 65# squat
Form is looking better Mack. Keep at it brother-man!
Squat clean @140
WOD 13:26 Rx
Squats are paying off!
Heavy clean 120#
🍒 Bomb
12:24 RX!!!
You were moving tonight Kate! Way to go girl!
Heavy Clean – failed 135#, got to 130# on my own bar
Cherry Bomb – 15:45(?), 45#
Love it Jay! Getting stronger and fitter everyday.
Clean – 195 (I think beltless/sleeveless PR?)
Cherry Bomb – 11:46 @ 75
Strong work Kiet!
Squat Clean @ 145 – not a PR, but a form PR, FOR SURE
Cherry Bomb: 11:16 Rx
Shout out to Maddy for coaching me through the run, while she could have been passing me. That’s a true swolemate.
Oh yes so much better on the cleans! Hooray!
Heavy Squat Clean Single:#165
Cherry Bomb:12:57/#75
Yeah buddy!
squat clean 225; failed 235
cherry bomb: 13:52? rx
Squat Clean- 225
Cherry Bomb- 10:41 RX
WLW: 160# squat clean PR by 5#
Cherry Bomb: 12:01 (25 cal bike for run / 24″ box step-overs / 85#
Back Squats – built up to 8 reps at 165, but ran out of time more than capacity
ROMWOD