WOD Blog

Thu, Jan 14

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (181 days ago)

1.14.2021


Time
Squat Day

Barbell
Every 3:00 for 15:00
5 Form Focus Pause Back Squat

Dumbbell
Every 3:00 for 15:00
20 Lite Pause Goblet Squats

Sandbag/Odd Object
Every 3:00 for 15:00
20 Lite Pause Bear Hug Squats
CONDITIONING
3 Rounds
8 Devils Press 50s/35s
12 DB Push Press

Rest 5:00, then:

3 Rounds
8 Devils Press 50s/35s
12 DB Push Press
EXTRA
Accumulate 7 Minutes of Plank Holds

15 Minute Time Cap

Add weight to low back if you start approaching a 7 minute unbroken set

0% 0%


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