WOD Blog

Wed, Oct 9 2019

Sat, Oct 23, 2021 at 9:00am Group Workout!
Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1972 days ago)

Go Long, Go Hard


(Time)
Warm-up:

500 meter row

2 rounds not for time:
30 jumping jacks
Down -  walking lunge overhead (plate)
8 bent over rows, empty barbell
8 push-ups
8 sit-ups
4 chest-to-bar pull-ups or ring rows


For time:
3000 meter row
200 Double Unders
100 Wall Balls, 20/14 lbs
50 GHD Sit-ups
25 Strict Handstand Push-ups
25 Chest-to-bar Pull-ups

Scaled:
For time:
Row, 1 km
Double Under Attempts, 2 mins
35 Wall Balls, 14/10 lbs
25 Sit-ups
20 Shoulder Press, 45/35 lbs
20 Ring Rows

Or choose your scale appropriately - Workout completion times should be around 45:00.




The Leadville Box
615 US-24 Unit D
Leadville, CO 80461 (view larger map)