August 30, 2010

CrossFit Total

Warm Up

Joint Mobility and Line Drills

Workout of the Day (WOD)

“CrossFit Total”
Back Squat  1 rep Max
Shoulder Press  1 rep Max
Dead Lift 1 rep Max
(3 Warm Up Sets + 3 Attempts on Max Lift) 15 min max time on each lift.


    Filed under: Main

    10 Responses to “CrossFit Total”

    1. Jesus L, on August 30th, 2010 at 4:50 pm :

      Back squat- 360 PR (+5) :-)
      Shoulder Press- 175 PR (+10) :-)
      Dead Lift- 430 PR (+5) :-)

    2. Steve B, on August 31st, 2010 at 12:24 am :

      Steven B
      BS – 345
      SP – 195
      DL – 405
      Total = 945
      Sad to say my lifts have all gone down. If you want your training to go to shit = OPEN A GYM.
      Its a sacrifice we chose but there is nothing more gratifying than seeing clients PR = We seen about 30 today. Congrats.

    3. Chris A, on August 31st, 2010 at 12:35 am :

      BS-215 PR(10lbs)
      SP-125 PR(10lbs)
      DL-325 PR (50lbs)

      Thanks again to Heidi for working with us tonight. Form is everything.

    4. Kyle C, on August 31st, 2010 at 12:43 am :

      BS-255 PR (+25)
      SP-125 (-10)
      DL-385 PR (+20)

    5. steve S, on August 31st, 2010 at 1:16 am :

      B/S 285
      S/P 135
      D/L 315

    6. Charles S., on August 31st, 2010 at 2:05 am :

      NEWBIE to this heavy stuff

      BS – 275 (got it on 1st try, bar was high up on my shoulders; put it lower for the 2nd try = no bueno)
      SP – 185 (attempted 205, failed miserably lol!)
      DL – 405 (the guys were tellin me i got that up pretty quick, felt a pinch in my back so i decided not to go further)
      **everyone did great today! loved cheerin’ u guys on!!

      did 8/7/2010 TABATA WOD afterwards = [8 intervals; 20sec on 10sec off for each station: row, dl (accidentally did 195lb, was supposed to be 135 errr), push-ups, russian kb (53lb), sit-ups]

      row – 970m+
      dl, pushups, kb – didnt have the timer on made sure i did 80 on everything .. mental timer set to 10 sec. rest. n kept track of my rounds
      situps – 15 each round = 120

    7. Dena Wells, on August 31st, 2010 at 3:22 am :

      BS- 165
      SP- 75 ( thanks to Heidi!)
      DL- 205
      ALL PR’S!!!

    8. Rebecca, on August 31st, 2010 at 12:46 pm :

      BS -100
      SP-75
      DL-165
      ALL PR’S and all thanks to Heidi!!!

    9. Kelly Lew, on August 31st, 2010 at 10:20 pm :

      BS-135
      SP-70
      DL-195
      All PR’s, can’t wait to compare totals in a few weeks!

    10. Brian B, on September 1st, 2010 at 2:48 am :

      Back Squat – 325 (+10)
      Strict Press – 165 (-10)
      Deadlift – 435 (+10)

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