WOD Blog

Wed, Aug 20 2025

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

82025


(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
3 Sets
10 Roll and Reach
10 Deadbug
10 Dynamic Squat Stretch
5 Worlds Greatest Stretch (L/R)
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)

Skill
14:00-23:00

*Do a set every 3 minutes.

3 Sets
20 Double Dumbbell Farmer Carry Walking Lunge @7-8/10 RPE
8-10 Supinated Grip Barbell Bent Over Row @8/10 RPE

Workout
35:00-60:00

10 Sets
6 Thrusters (75/55)
6 Bar Facing Burpees
-rest 1:1 b/t sets-




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