WOD Blog

Fri, Jan 3 2020

Sat, Oct 23, 2021 at 9:00am Group Workout!
Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1982 days ago)

1st Friday of the New Year


(Time)
Warm up:
2 rounds:

200 Meter Row
5 single arm ring row (each arm)
10 air squats
15 hang muscle cleans and press (empty bar)

Skill/ Strength:
practice legless rope climbs
Legless rope climb

2 sets of 3 leg-assisted pull-ups
1 set of 3 pull-to-standing with feet on the ground
1 set of 3 pull-to-standing with feet on a box
2 sets of 1 rope climb with feet + legless negative
1 legless rope climb (or attempt)

warm up to working weight

Workout:

1000 M Row
15 power cleans (95/135)
3 legless rope climbs (leg assisted)




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