WOD Blog

Fri, Aug 29 2025

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

082925


(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

14:00-24:00

10 Minute EMOM
1 Box Front Squat
*Start @ 70-75% and build to a heavy single for the day.
**Box set just below parallel. Pause in bottom.

Workout
38:00-51:00

9-15-21
Thruster (65/45)
*1 Rope Climbs (15ft)(OR 3 Strict Pull Ups) after each set.

-into-
100ft Overhead Walking Lunge (65/45)




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