WOD Blog

Wed, Oct 8 2025

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1951 days ago)

010522


(Time)
Warm Up
5:00 Cardio
followed by:
2 Rounds
MIN 1 - :40 Lunges
MIN 2 - :40 Single DB Strict Press
MIN 3 - :40 Scap Push-ups
MIN 4 - :40 Hollow Hold
MIN 5 - :40 Single DB Hammer Curl
MIN 6 - :40 Perfect Push-ups

Strenght/Skill
Barbell Warm Up for Clean
3 Rounds (empty barbell)
-5 RDL
-5 Hip Contact High Pull
-5 Front Squat with Hookgrip
-1 Overhead Complex: Strict Press + Push Press + Push Jerk + Split Jerk
Add light weight each round

Conditioning
10 rounds for time of:
- 3 clean and jerks (135/95)
- 3 burpees over the bar

Planned: Wed,Oct8,2025 Wed,Jan5,2022


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