Monday October 7, 2019

“I go and look at a stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before.” – Jacob Riis

Strength: Back Squat – 5,4,3,1,1,1 (climb to around 90%)

WOD: “Rug Mouse” (Teams of 2)
20 Minute Assault Bike

Partners Alternate Completing:
12 Chest to Bar Pull-ups
8 Burpee Box Jump Overs (24/20)
50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)

Two Scores: Total Cals on the Assault Bike | Total Rounds and Reps

Performance: 8 C2B
Fitness: 12 Pull Ups | 8 Burpee Box Jump Overs | 50 Ft DB Lunges. @ 35/20
Fit Light: 12 Jumping Pull Ups | 6 Burpee Box Step Overs | 50 ft DB Lunges @ 20/10

The RPM targets below tell you roughly how many calories you’ll get in a 1-minute effort on the bike if you hold that pace:
50 RPM = 7 Cals
55 RPM = 10 Cals
60 RPM = 12 Cals
65 RPM = 15 Cals
70 RPM = 20 Cals

Bonus: ROMWOD

Warlock Announcements:

Click Here to Register for the 2020 CrossFit Open

Congratulations to our Members of the Month
Peter Cunningham and Abbie Grossman

Super Committed Club:
Peter C – 31
JoJo – 31
Mary T – 30
Anita P – 26
Dr P. – 26
Brenn R – 26
Zach W – 25
Deb Davidson – 25
Eileen S – 25

Committed Club:
Eric G. 24
Armando 24
Marjorie 23
Lydia 23
Rob G. 23
Kim T. 23
Cristy 23
Karen 23
Claudia 22
Shawn S. 22
Kerry 22
Carlos 22
Dave S. 22
Raul 22
Denise 21
Michele T. 21
CJ 21
Heather 21
Jose 21
BP 20
Amy K. 20
Erica 20
Sara 20
Erik 20
Joe N. 20
Pitcher 19
Lex 19
Lew 19
Eric V. 18
Steph K. 18
Jess B. 18
Krysta 18
Nicole C. 18
Barbara D. 18
Tim B. 17
Maria M. 17
Nick D. 17
Patty T. 17
Ryan 17
Karel R. 17
Alex P. 17
Brad S. 17
Steve Doc 17
Samn 17
Caroline 16
Kristin L. 16
Katie H. 16
Phil B. 16
Steve L. 16
Eric K. 16
Tim S. 16
Dr. Russ 16
Abbie G. 16
Taylor 15
Dan T. 15
Brian W. 15
Sarah V. 15
Drew 15
Sondra 15
Kurt W. 15
Tom C. 15
Miriam 15
Dr. Steph 15
Sally B 15

Posted on October 6, 2019 in Daily Workout

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