WOD Blog

Wed, Sep 17 2025

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1956 days ago)

09172025


(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
5 Minute EMOM
2 Back Squat @ 75-80% 1RM Back Squat

Workout
35:00-50:00

For Time:
15-12-9-6
Thrusters (75/55)
Lateral Burpees over the Bar




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