Welcome back to our #WorkoutoftheWeek posts! We’ve got a down and dirty one this week from Alpine CrossFit in Wheat Ridge, CO. Let’s hop to it as the workout is pretty self-explanatory.
Submit your #WorkoutoftheWeek’s to us via email at: firstname.lastname@example.org. The purpose of these blog posts are to give you ideas for future workouts, and to also show what other boxes are programming at their gyms.
They don’t always have to be super long and intensive, variety is key, and we love to showcase different workouts from the VRX community. So send us your favorite workouts and we will get them on the blog!
Calories on Assault Bike
7 minute time cap
WOD Credit: Alpine CrossFit in Wheat Ridge, CO
Recap: This workout was down and dirty. It was actually a workout from Alpine’s in-house throwdown and was a damn good one, too. Especially at altitude. I was visiting my friend, Dana (shoutout to you, lady!) and she invited me to her box to jump in and do a few quick, mean workouts before heading to the airport.
Success…..I hit three quick workouts and this was one of them and I could not believe how much it was a shock to the legs. At first glance, you might say: “Oh, I can crush this.” And maybe that’s true, but boy…were my legs pure jelly after this.
And to be honest, I had no idea how to tackle it. Is it a sprint? Is it a slow steady burn? Is it an all-out assault on the assault bike and deadlifts? To go unbroken or not go unbroken? Of course, I let me ego drive the decision making on this one and I paid for it days later with absolute fran lung, but so be it. I wouldn’t recommend going all-out on this one. Perhaps slow and steady would have paid off in the long run.
My time: 2 minutes 32 seconds. You can beat it with some strategy, and I would recommend programming this one on a good weightlifting day, too. Time cap is 7-minutes but of course go for quality over quantity.
Either way, big shoutout to Alpine CrossFit for having me in that day. Drop in and go say hi to Annie and them if you’re ever in the Denver/Wheat Ridge area! Info below.
5.0 Rating - 56 Google reviews
Address: 12090 W 50th Pl unit a, Wheat Ridge, CO 80033
Hours: Open ⋅ Closes 7:30PM