WOD Blog

Wed, Oct 20 2021

Sat, Oct 23, 2021 at 9:00am Group Workout!
Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1966 days ago)

10202021


(Time)
Warm Up
500m Row/2:00 Bike
2 Steady Rounds
Calf Stretch :30 Side
10 Box Jumps
Ankle Circles
10 Wall Balls
30 Double Unders

Clean & Jerk
E3M x 21 min (7 sets)
Warm up to 65% of 1RM and continue to build to 85% on last set. Work on Speed!
Set 1- 65%
Set 2-70%
Set 3-75%
Set 4- 80%
Set 5-6- 85%

WOD
4RFT
20/15 Cal Bike
5 Bar Muscle Ups
5 Clean & jerk
5 Bar Muscle Ups
Rest 3 min

*Increase weight in C&J each round.
Set 1-115/75
Set 2-135/95
Set 3-155/115
Set 4-175/135
*Scale to 8 C2B for Muscle Ups




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