WOD Blog

Mon, Dec 15 2025

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1955 days ago)

12152025


(Time)
Warm up
2:00 Bike
10 Light Goblet Squats
5 Strict Ring Dips
10 Light KB Swings
15 Banded PULL APARTS
15 Banded Good Mornings
10 Banded Lat Pull Downs
10 Kip swings
2 Kipping PULL UPS
2 Dead Hang PULL UPS

Skill
BACK SQUAT
95% x 1+ or build to 1 RM

PLANK SUPERSET each set with 1 min Front Plank

Conditioning
21-15-9
SHOULDER TO OVERHEAD (135/95 lbs) | Int- 95/65 | Beg- 75/55 or lighter
TOES-2-BAR
Toes to Bar | Scaled- Hanging Knee Raises

Rest 4:00

12-9-6
DB SNATCH
Alternating Single-Arm Dumbbell Snatch (70/50 lbs) |Int- 50/35 | Beg- 35/25 or lighter
CHEST-TO-BAR PULL-UPS (C2B PULL-UP) C
C2b. | Pull ups /Ring Rows




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