WOD Blog

Wed, Aug 27 2025

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1963 days ago)

082725


(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
14:00-24:00

*Do a set every 2 minutes.

5 Sets
3 Dumbbell Bulgarian Split Squat (each leg)
*Use the 5 sets to work up to a 3RM on each leg

Workout
38:00-53:00

25/20 Calorie Echo Bike
200ft Farmer Carry (2x50/35)
25 Handstand Push Up (OR 50 Seated Dumbbell Strict Press (2x35/25))
200ft Farmers Carry (2x50/35)
25/20 Calorie Echo Bike




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