WOD Blog

Wed, Dec 13 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1966 days ago)

12132023


(Time)
Warm-up

3-5 minutes of easy jogging, biking or rowing
Then
3 sets, not for time, of:
5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 Band Pull-aparts
1 turkish get-up, L-arm, you choose the load
1 turkish get-up, R-arm, you choose the load
10 thrusters, empty bar (45/35 lbs)
5 Scap Pull-ups
5 Kip Swings
5 Pull-ups, Ring Rows, or low-ring muscle-ups

Skill

For quality:
10 Rope Climbs, 15 ft

Athlete Instructions
Athlete Instructions
5-10 reps

Workout
For time:
60 Wall Balls, 20/14 lbs
30 Strict Pull-ups
40 Wall Balls, 20/14 lbs
20 Strict Pull-ups
20 Wall Balls, 20/14 lbs
10 Strict Pull-ups




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