Manny, Mick and Mark!
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Creeper
OTM x 28
1 – 20 KB Lunge
2 – 18 Russian KBS
3 – 16/13 Cals
4 – 14 Toes to Bar
WOD Guidance
Work for no longer than :45 seconds at each station!
Unbroken Swings and Lunges!
Question of the Day
At what outdoor temperature do you decide to turn the heat on?
Box Brief
Click HERE to log your points for the November Community Cup
Pop-Up Kids Fitness Class in SOUTHBOROUGH on Wednesday 11/11 from 2:30-3:00 PM!
Email brian@crossfittilt.com to sign up!
Creeper – 62# KB. Rx first two round then 15 KB lunge, 18 KBS, 15 cal bike, 14 Knees to Chest.
QOD: I use the indoor temp to decide if the heat goes on, usually when it hits 64 esp for overnight for Jae.
Squat Clean and Jerks before WOD
1+1 x 5 @ 135#
1+1 x 5 @ 140#
1+1 x 5 @ 145#
Creeper: 26# kb (20 kb lunges and 18 russian swings), 8-10 cal ski, and 14 knees to chest
QOD: ditto what Greg
Creeper: 20 squats @ 35#, 18 KBS @ 35#, 12 cal row, 14 v-ups.
QOD: when it’s below 60ish inside
It was great to hang from the rig again
18lb kb for lunges and 53lb for kbs
knees to 90 with a little lip
ended with my 4 lunges each leg for the November challenge
Creeper @ 53#, 15 V ups for T2B, bike
And my own lifting at home!
Radiohead Creep – 44# 20/18/14 row/14 K2C
QOD – If the high temp doesn’t reach 55 deg, and especially if it’s overcast/raining.
Creeper: 18# KB for lunges; 26# KB for DL (instead of swings), 10 cal Bike, 15 toes to rig
QOD: once it goes below 50 degrees – I am cheep and don’t have any kids in the house. Plus I use my fireplace this time of year
Creeper
OTM x 28
1 – 20 KB Lunge
2 – 18 Russian KBS
3 – 16/13 Cals
4 – 14 Toes to Bar
16 – 18 lunges/round with 26#
18 Russian KBS/round 35#
8-9 cal on the bike/round
14 Knees to 90/round
QOD: Usually around 50 degrees