WOD Blog

Mon, Oct 14 2019

Sat, Oct 23, 2021 at 9:00am Group Workout!: We’re adding new class times beginning in November! Come meet Heath. He will be running our 9am classes on Tuesdays and Fridays and would like to introduce himself with a friendly FREE workout Saturday, October 23rd from 9:00 to 10:30. Come see what the gym is about!
Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (747 days ago)

Miracle


(Time)
Warm-up:

3 rounds not for time of:

2 mins of running, biking or rowing
7 shoulder pass throughs, pvc pipe
7 overhead squats, pvc pipe
7 pull-ups or ring rows
7 push-ups (or knee push-ups)
2 Turkish get-ups, right arm - you choose load
2 Turkish get-ups, left arm - you choose load

Skill:
Rope pinch practice sitting on a box or freestanding.
Rope Lowers – Lay on ground and pull yourself up, lower back down

10 rounds, each round for time, of:
1 Rope Climb
10 Burpees
Row 15/10 Calories
Rest 3 mins between each round.

Scaled:
7 rounds, each round for time, of:
3 Strict Pull-ups
3 Knees-to-elbows
7 Burpees
Row 10/7 Calories

Rest 3 mins between each round.
Strict Pull-ups or Ring Rows- as strict as possible Knees-to-elbows, Hanging Knee Raises or AbMat Sit-ups

100% 0%

1st46:53 ;) RxKatie Mon, Oct 14, 2019

Katie46:53 ;) Rx

719-486-0517
615 Hwy 24 South
Unit D
Leadville, CO 80461 (view larger map)