WOD Blog

Wed, Dec 10 2025

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1957 days ago)

12.10.2025


(Time)
Warm-up

2-4 mins of jogging, biking, or rowing
-- then --
3 rounds (not for time) of:
8 air squats
10 deadlifts, empty/light barbell
10 glute bridges, empty/light barbell
20-30 secs of banded marching
6 hip and back extensions
4 broad jumps
30-45 secs of foam rolling your back

Strength
Deadlift
3x3
Set 1- 70%
Set 2- 80%
Set 3-90%

Conditioning
12 Min EMOM
20 KB Swings (55/35)
5 Push Jerks (155/105)
12/9 C. Bike
Rest




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