Friday, December 27, 2013

Posted by on Dec 26, 2013 in WOD | 5 comments

Solid Warm up

“CrossFit Total”

Your Goal To Is Find Your One Rep Max Through 3 Attempts At Each Lift

Back Squat 1-1-1

Shoulder Press 1-1-1

Deadlift 1-1-1

*The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts*

You cannot delay. This WOD is sneaky and chews up time. YOU MUST HAVE YOU CHOSEN WEIGHTS SELECTED BEFORE STARTING

Others are asked to help set up for the next person’s lift. It’s important to stay on track and stick to your planned weights



  1. Sounds like a good one I’m signed up for 6am but can’t make it due to work Hopefully make another class 🙂

    • Hey Robyne. Please cancel your session through Appointy.

  2. Crossfit Total : 460….back squat 165#, Press 80# and DL 215#… level a little low but so good to get back to the gym!!!! 🙂

  3. didn’t do the total, I needed something to help burn off some sugar lol. I did the 12 Days of Christmas. Heaven help me lol

    subbed regular push ups for hspu. time was 18:49

    Previous time was 23:23

    Awesome job on the Crossfit Total 4:30 and 5:30 crews!! some HUGE numbers!!

  4. Did not know what to expect from this as I have not really worked on real strength work for the last few months due to right shoulder issues. Mostly I have been working on medium weight form work, breathing properly, and doing mobility work every second day.

    Press – 115lb – 5lbs off PR – not bad for bad shoulder
    Back Squat – 195lb – 15lb PR
    Deadlift – 345lb – 10lb PR

    Total – 655 – up from 630

    Looks like its working.