CrossFit Total!

Today's WOD:

CrossFit Total

Back Squat

Shoulder Press

Deadlift

3 attempts at each lift. You cannot remove weight from the bar.

Last on February 13.

Warm-up:

Burgener Warm-up

Air squat

GHD Sit-up

Push-up

GHD Back Extension

200m Row

Samson Stretch

3 rounds of 8 reps.

Results:

David:

Squat: 225, 300, 325

Press: 135, 145, 165

Deadlift: 315, 325, 345

CFT: 835

Suzanne:

Squat: 125m, 125m, 125m

Press: 35, 45, 65m

Deadlift: 105, 115, 135

CFT: 180

Liz:

Squat: 150, 160m, 170

Press: 65, 75m, 75

Deadlift: 165, 175, 185m

CFT: 420

Derek:

Squat: 135, 165, 205m

Press: 95, 105m, 105m

Deadlift: 175, 205, 255m

CFT: 465

Rick:

Squat: 135, 155, 175

Press: 75, 95, 105m

Deadlift: 175, 205, 235

CFT: 505

Kevin:

Squat: 205m, 205m, 205m

Press: 75, 95m, 125

Deadlift: 185, 255, 300

CFT: 425

Danielle:

Squat: 75, 95, 125m

Press: 35, 45, 65

Deadlift: 75, 95, 125

CFT: 285

Sean:

Squat: 225, 245m, 245

Press: 135, 145, 160

Deadlift: 275, 305, 325

CFT: 730

Good efforts all around, the more we do these lifts the better you'll get. Remember having a missed lift is not a bad thing. Everything else being equal it shows ambition, which is a good thing.

 

For anyone that's interested we'll be putting down the new flooring in the new facility starting at 1 p.m. this afternoon. Oh, and I'm buying the beer!

Greg Keeter1 Comment