WOD Blog

Wed, Dec 3 2025

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1959 days ago)

12.3.2025


(Time)
Warm Up
3 rounds, not for time of:
1 min of running, biking, or rowing (increase pace each round)
10 Squats
7 shoulder pass throughs, pvc pipe
7 band pull-aparts
7 ring rows
7 push-ups or knee push-ups
7 sit-ups or hollow rocks
1 Turkish get-up, R/L arm (you choose load)

Strength
Deadlift
3x5

1x5@65%
2x5@75%
3x5@85%

Conditioning
3 min AMRAP
6 Cal. Bike
6 Front Rack Lunges (95/65)

3 min AMRAP
6 Pull Ups
6 FS (95/65)

3 min AMRAP
6 Cal. Bike
6 Front Rack Lunges

3 Min AMRAP
6 Pull Ups
6 Front Squats




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