WOD Blog

Thu, Dec 1 2022

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1965 days ago)

12.1.22


(Time)
Warm Up
500 m row
10 walkout to push up
20 shoulder taps
30 russian twists
10 goblet cossack squats
8 side step ups each side

Skill
Every 30 sec for 5 minutes (10 rnds)
1 deficit deadlift (light weight)

Every 30 sec for 5 min (10 rnds)
3 bench press (light weight)

50% of 1 RMs

3 Rnds
:30 single arm overhead hold each arm
:20 single arm plank

Conditioning
For time
60 cal bike or row or 800m run
50 deadlifts
40 wall balls
(15m)

a. 135/95
b. 165/125
c. 185/155
choose a deadlift weight you can complete 8-12 unbroken




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