WOD Blog

Wed, Aug 13 2025

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1967 days ago)

081325


(Time)
Warm up
0:00-12:00

1. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

2. Barbell Prep
2 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)

Skill
14:00-21:00

*Do a set every 3 minutes.

3 Sets

5 Barbell Front Rack Front Foot Elevated Reverse Lunge @9-9.5/10 RPE (each leg)
7 Pendlay Row @8.5-9+/10 RPE

Workout
35:00-60:00

4 sets:
AMRAP 4 minutes
10/8 Calorie Echo Bike
10 Kettlebell (or Dumbbell) Squat on Shoulder (1x35/26)
-rest 3 minutes-




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