WOD Blog

Mon, Jan 19

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1973 days ago)

01192026


(Time)
Warm Up
5:00 Run/Bike/Row
followed by:
2 steady rounds
D- Dive Bomb Push Up
B- Knee Huge
D- Butt Kick
B- Toy Soldier
D- Bear Crawl
10 Air Squats
10 Dumbell Press
10 Wall Balls

Strength
BARBELL BENCH PRESS
5,5,5,3,3,3,10
Set 1 - 5 reps RPE 5 | Set 2 - 5 reps RPE 6 | Set 3 - 5 reps RPE 7 | Set 4 - 3 reps RPE 8 | Set 5 - 3 reps RPE 9 | Set 6 - 3 reps RPE 9 | Set 7 - 10 reps RPE 6 | Rest 2 minutes between sets.

Workout
3RFT
KIPPING PULL-UPS
9 C2B Pull Ups | Int 12 Chest 2 bar pull up | Beg- 14 regular pull ups/ Ring rows
BAR FACING BURPEE
15 Bar-Facing Burpees
THRUSTER
21 Thrusters (115/75 Ibs) | Int -95/65 | Beg- 75/55 or lighter




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