WOD Blog

Fri, Jan 27 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1988 days ago)

1.27.23


(Time)
Warm Up
2 rounds

15 calorie row or 15 up downs
100 meter farmer carry
30 seconds hollow hold
15 KB russian swings

Skill
EVERY MINUTE FOR 9 MINUTES
Station 1
6-9 double DB sumo squat romanian deadlifts

Station 2
9-12 DB reverse lunges

Station 3
12-15 DB seated press

Rest remaining time of each set

followed by

Every 2 minutes for 8 minutes
50-80 flutter kicks
10-30 V ups

Conditioning

3 Rounds

-20 double unders
-30 alternating DB snatches (50/35)
-20 double unders
-30 alternating DB clean & jerks
-20 double unders
-30 DB goblet squats

(20m)




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