WOD Blog

Wed, Dec 8 2021

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1987 days ago)

12-8-21


(Time)
Warm up:
1 min jump rope
pvc pass throughs
pvs ovs
wall facing squats
plank to toe touch
up downs

Strength/Skill:
A) Death by Erg
Ski or Row
15 min time cap
min 1: 20/15 meters
min 2: 40/30 m
min 3: 60/45 m
etc...until you can not complete work within the minute

B) 10 min AMRAP
20 Ft handstand walk
15 double unders 6/6 sa kb cleans 50/35

scale: 20 ft bear crawl, 20 singles, kb cleans 35/25

C) 10 min AMRAP
5 OHS 105/75
3 burpee box jumps 24/20
1 assult bike sprint 1000w/700watts

scale: front squat 95/65, 3 burpees, 700/400 watts

finisher: 3 sets hard effort
75 ft reverse sled drag (heavy)
30 sec plank hold




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