WOD Blog

Tue, Jan 3 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1975 days ago)

1.3.23


(Time)
Warm up
2 rounds

5 walkout push ups
15 air squats
20 reverse lunges
10 scorpions
10 samson lunges

Strength
3x5

pause front squats @ 50-60% of 1rm front squat
Rest as needed between sets

EVERY 90 SECONDS FOR 6 MINUTES (4 SETS)
10-20 DB tricep extension

In remaining time
Max reps push ups

Rest 60 seconds between sets

Conditioning

ROTATE STATIONS EVERY MINUTE FOR 10 MINUTES (5 SETS)

Station 1
8-12 calorie row

Station 2
8-12 burpees

Rest remaining time of each set

Calories will change each time. Pick a number you can keep consistent.




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