NEWS

  • 2024 Internal Team Throwdown!!
    • Saturday, May 11th 8:30a-10a
    • Social/Potluck to follow
    • See post for details
    • No Saturday Classes!!

WOD

METCON

FOR RPMS
Bike Sprints
8 x :10 on/:20 off
FOR TIME
50-40-30-20-10
Double Unders
Sit Ups

MASTERS

FOR RPMS
Bike Sprints
8 x :10 on/:20 off
FOR TIME
15-12-9-6-3
Attempts
50-40-30-20-10
Sit Up

MOVE

FOR RPMS
Bike Sprints
8 x :10 on/:20 off
FOR TIME
75-60-45-30-15
Single Under
25-20-15-10-5
Sit Up

WOD GUIDANCE & GOALS
High intensity bike training, done at or above threshold pace, is directly correlated with increasing your VO2Max. A higher vo2max PLUS increased muscle mass, is an investment in your respiratory health and living a longer, healthier, and happier life!! And one more golden nugget about sprints, they are efficient at garnering results, unlike their slow, long-distance counterpart. Attack today’s sprints at 120% of your max aerobic speed (rpms) based on last friday’s 2 mile bike test. If you didn’t do last week’s test, well… todays the day! Record your average rpms.

Then we’ve got a CrossFit classic workout and a crowd favorite, Annie! Move as quickly as possible through the double unders and sit ups. Position your abmat close to your rope to minimize transition time. Target sub 10 minutes (15 minute cap.)

Post RPMs + Time to Comments. Compare Scores HERE.