Saturday 8.10.19

31 Heroes
Teams of 2
AMRAP 31
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400 meters with a plate (45/25#). Once Partner #2 returns from the run, Partner #1 will grab the plate and begin their 400 meters, while Partner #2 continues work wherever #1 left off.

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On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. While we’d like to leave the responsibility of announcing their names to their families & the DoD, for now we will honor them by mentioning their roles in our military.  They were 17 Navy SEALs, two Navy EOD Technicians, three Naval Special Warfare Combat Support Sailors, two Army Aviators, three Army Aircrewmen, three Air Force Special Tactics Operators, and one Military Working Dog.

These men were sons, brothers, husbands, fathers, and friends. Not only do we thank them for their service and sacrifice, but we thank those that love them for the sacrifice they have made as well.

The 31 Americans were not the only ones that died as heroes that day. While the funds raised through the 31Heroes event will benefit the families of the men listed above, we cannot forget the sacrifice of our Afghan comrades. Seven Afghan commandos and one Afghan interpreter were also killed in action and we cannot look past their sacrifice. They too are heroes and we thank them and honor them and their families.

WOD Guidance
In today’s workout, let’s think about those who have sacrificed their lives for our freedom!
With 31 minutes of continuous movement, is all about finding a way to keep moving forward. It is not about going fast, rather trying to not stop moving for the entirety of the workout.
Higher box jumps today and a weight on the barbell that is on the heavier side. Pick a weight on the bar that you are able to complete 8+ repetitions unbroken when fresh.

Box Brief
Click HERE to learn more about 31 Heroes or to make a donation!

Friday 8.9.19

Rogue loves Fridays!

The Commodore
6 rounds of:
10/7 Calorie Bike
50m DB/KB Farmers Carry
10 Hand Release Push-ups
10/7 Calorie Bike
Rest 2 min

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WOD Guidance
Fun sprint intervals today!
Work hard and rest hard.

Question of the Day
You’re creating a hot new summer seltzer flavor for Polar!
What is it?!?!

Box Brief
See you tomorrow at 530pm in Sudbury to say “see you soon” to Brian and Erin!

Thursday 8.8.19

If you’re ever having a bad day just look at this picture and it will turn that frown upside down.

One Love
Teams of 2
AMRAP 20:
Alternating Tabata
Row, Bike, or Ski
Kettlebell Swings @ 53/35
*Partner 1 – Row/Bike/Ski
Partner 2 – Kettlebell Swings
Switch every round of Tabata

Post Team Names and Scores to Comments.

WOD Guidance
Oh yes!
Nothing like some tabata time on a Thursday!
Let’s have some fun!

Question of the Day

Oh wow super cool you’re a Planeteer! Which special power do you want?
Wind, water, fire, earth, or heart?

Box Brief
One more sleep until Brian and Erin’s going away workout and party!!!

Wednesday 8.7.19

Sai

Nectar of the Queens
For Time:
2000m Row
150 Sit-ups
100 Wall Balls @ 20/14
50 Deadlifts @ 185/135

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WOD Guidance
Nothing like a good chipper!
Steady on the row.
Manageable sets on the sit-ups, wall balls, and deadlifts.

Question of the Day
You’re starting a new sports team!
What’s the sport, city, and mascot?

Box Brief
Here we go!
Only a couple more sleeps until our farewell workout for Brian and Erin!

Tuesday 8.6.19

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Schlitz
4 rounds of:
400m Run
4 Muscle Ups
40 Double Unders

Post Times to Comments.
Compare Scores HERE.

WOD Guidance
Great day to either work on gymnastics skill or strength!

Question of the Day
You’re in charge of the next flavor of Lay’s Chips!
Whatcha got?

Box Brief
One day closer to Friday!
One day closer to working out with Erin and Brian!
One day closer to The Chat!

Monday 8.5.19

Bike squad rolling deeeeep

The Munchies
On the Minute x 30:
1 – 4 Cleans
2 – 2 Snatches
3 – 15 Burpees

Post Loads and Scores to Comments.

WOD Guidance
Use the same weight for the cleans and the snatches.
Go across for the thirty minutes.
Pick a number on the burpees that you know you can hold.

Question of the Day

These are the top 15 sandwiches in the US.
What’s your #1 out of this list?

Box Brief
We’ll see on Friday in Sudbury at 530pm for a fun team workout with Brian and Erin!
After that we’ll head to The Chat!

Sunday 8.4.19

Erica

Row, Bike, or Ski
:20 on
:40 off
x 20

Post Scores to Comments.

WOD Guidance
When it’s time to work go all out.

Box Brief
We’ll see you next Friday at 530pm in Sudbury for a special workout!

Saturday 8.3.19

Shaheen

Assault on DT
5 rounds
200m Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx @ 135/95

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WOD Guidance
Fun spin on a classic!

Box Brief
Lots going on this month!
Pull aside a coach ad ask or the lowdown!

Friday 8.2.19

Congratulations Dawn our July Member of the Month!

The Golden Door
3 rounds
21/15 Calorie Row
75 Double Unders
Directly Into…
3 rounds
20 DB Snatches @ 50/35
12 Burpees

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WOD Guidance
Back to back couplets today.
Pace the first and sprint the second!

Question of the Day

Where do you stack up?

Box Brief

Super excited to congratulate CrossFit TILT Waltham’s July member of the month Dawn Arthur Guarriello! Dawn is a staple at our 5:15 am class. With her admirable work ethic and eagerness to grow and learn, she sets a high standard for all of the morning crew. Dawn is always one to bring energy to the morning classes and push herself and everyone around her. Your hard work does not go unnoticed. We are all lucky to have you at TILT Dawn!

Get to know Dawn a little better with her answers to a few of our questions!

· How long have you been doing CrossFit and how did you start?

Just over a year. I joined TILT in April 2018 after a conversation with Max who said “just come by and try us out, sounds like we are exactly what you’re looking for.” I came to the 5:15 and have been hooked ever since. I still feel new to Crossfit; everyday is an opportunity to learn something new or push myself harder.

· What do you do when you’re not at TILT?

I’m an architect who designs K-12 schools in Massachusetts. More importantly I’m a wife and mom. I have two kids, Hailey (6) and Garrett (4.) It’s rare that I ever have free time, but occasionally I like to get outside and enjoy a ride on my road bike.

· What is something most of TILT doesn’t know about you?

I’m a Board Member on the Massachusetts Architectural Access Board (MAAB.) The MAAB is a state board that develops and enforces regulations designed to make public buildings accessible to persons with disabilities. I was appointed by the governor and attend all-day meetings and hearings every other Monday.

· Have you had a favorite moment at TILT?

Mike Braatz parking rules & diagram….or my first unassisted pull-up. It’s a toss up between those!

· Most importantly, now that you have the Member of the Month belt, what would your walkout song be?

Eminem, Lose It

Thursday 8.1.19

Kristen

The Hook
Teams of 2
2 rounds
150 Air Squats
400m Team Wreckbag Run
150 Push-ups
400m Team Wreckbag Run
150 Sit-ups
400m Team Wreckbag Run

Post Team Names and Times to Comments.

WOD Guidance
Work hard and rest hard with your partner!
Switch on the run whenever you like.

Question of the Day

Box Brief
Today is Bring a Friend Day!!!

Paleo Power Meals is now offering meal delivery service to TILT. We're also going to stock our fridge with a few Grab-N-Go meals for you to try.

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