WOD Blog

Mon, Jun 28 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!
Gymversary: Katie(2)
Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (706 days ago)

06-28-2021


Time
Warm-up

3 rounds, not for time of:
1 min of running, biking, or rowing (increase pace each round)
10 steps of walking lunges
5 hip & back extensions
5 shoulder pass throughs, pvc pipe
1-2 Turkish get-ups, R arm - you choose load
1-2 Turkish get-ups, L arm - you choose load
7 deadlifts + 6 power clean + 5 push press, empty bar

Skill/Strength
Complex: Hang Power Cleans, Hang Squat Cleans, and Shoulder-to-Overheads : 1-1-1-1-1
1x [ 1 Hang Power Clean + 1 Hang Squat Clean + 1 Shoulder-to-Overhead ]
1x [ 1 Hang Power Clean + 1 Hang Squat Clean + 1 Shoulder-to-Overhead ]
1x [ 1 Hang Power Clean + 1 Hang Squat Clean + 1 Shoulder-to-Overhead ]
1x [ 1 Hang Power Clean + 1 Hang Squat Clean + 1 Shoulder-to-Overhead ]
1x [ 1 Hang Power Clean + 1 Hang Squat Clean + 1 Shoulder-to-Overhead ]

Use the heaviest weight you can for each set.
Rest 2 mins between sets.

Workout
DT
5 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

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