WOD Blog

Fri, Jun 11 2021

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 (706 days ago)

June 11 2021


Time
Warm-up:
2 rounds, not for time of:
2 mins of running, biking, or rowing (increase pace each min)
10 sit-ups, hollow rocks or hanging knee raises
5 shoulder pass throughs, pvc pipe
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 ring rows, pull-ups, or low-ring muscle-ups
30 secs of banded steps forwards + backwards
1x Burgener warm-up with empty bar

Skill:
For quality:
40 L Pistols
40 R Pistols

Workout:
Part 1
3 rounds for time of:
15/10 Bike Calories
10 Dumbbell Squats, 50/35 lbs
5 Bar Muscle-ups

Rest 5 mins before part 2

Part 2
3 rounds for time of:
12/9 Bike Calories
6 Dumbbell Squats, 50/35 lbs
2 Rope Climbs, 15 ft

Cool Down & Stretching:
Cool down for 5-15 mins by casually walking, jogging, biking, or rowing, then stretch.

Lats & Chest Stretch (bar hang)
Hold 1-2 mins

Wall Leg Stretch
Hold 1-2 mins per side

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