WOD Blog

Wed, Sep 10 2025

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1958 days ago)

09102025


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

1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement

2. Barbell Prep
3 Rounds
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)

Skill

14:00-24:00

*Do a set every 2 minutes and 30 seconds.

4 Sets
10 Tempo RDL (5 seconds down, 5 seconds up) @7/10 RPE
:45 Sandbag Bearhug Hold (HEAVY)

Workout
38:00-56:00

5 Rounds
4 Ring Row + 4 Ring Dip (OR 2 Ring Muscle Ups)
10/8 Calorie Ski
50ft Dumbbell Lunge (2x35/20) - hold any way




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