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Monday February 13, 2012

 

 

 

The CrossFit Total:
You have three attempts (per movement) to establish your one rep max in the following lifts:

  • Back Squat

  • Strict Press

  • Deadlift

There is no time component to this workout. Rest as needed between lifts.

The best single attempt for each lift are added together for The CrossFit Total.

*******If you haven’t been CrossFitting for more than 4 months, you are not doing the CrossFit Total. You will be “accumulating reps” and drilling down on these movements with moderate loads-don’t worry it will be a great strength day for you regardless******.

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CrossFit Total used to test absolute strength. Good read to mentally prep for tomorrow….

http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf

The CrossFit Total with Dave Lipson, Jason Khalipa, and Dave Castro-

http://www.youtube.com/watch?v=Ne5FGRvP5Is

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Cindy A. 195/ 105/ 255 = 555

Larry 205/ 115/ 285 = 605

Lance 185/ 115/ 245 = 585

Liz 125/ 75/ 225 = 455

Kimi 175/ 75/ 205=455

Andi 195/ 70/ 190=455

Adam 245/ 135/ 325= 705

Tony C. 215/ 105/ 275=595

Lisha 95/ 55/ 115=265

Connie 115/ 65/ 150=335

Aaron 185/115/245=545

Laura R. 145/ 70/175=390

Lisa P. 8:48 2 K Row

Waz 275/ 115/ 365= 755

Reno 305/ 145/365=815

Jeremy 235/ 125/275=635

Michael H. 180/105/215=500

Jeff-accumulating sets

Travis 315/155/415=885

Ryan-accumulalating sets

Katy 125/70/170=365

Tom 190/105/255=550

Amy 125/70/165=360

Karen 85/60/100=245

Jill 85/70/140=295

Melissa 85/70/120=275

Sam 85/60/100=245

Laura M. 195/ 95/ 250=540

Jen H. 165/ 90/230=485

Nicolle 8:50 2 K Row

Scott 245 PR/ 125 PR/ 265 PR= 635

Bill 235/ 155/ 365=755

Zac 155/100/235=490

Julie S. 95/55/125=275

Nancy 105/ 55/ 135=295

Lynn 115/75/155=225

Tara 165/70/200=435

Julie 55/60/115=230

Kim 145/70/175=390

Tracy 145/70/165=380

Cyndi 110/70/200=380

Andy-Accumulating Sets

Bill B. -Accumulating Sets

Jill – Accumulating Sets

Sara- Accumulating Sets

John K.Accumulating Sets

Josh Accumulating sets

Justin Modified WOD 7:46

Christina Modified WOD 7:46

Cassidy-Accumulating Sets

iJaesin 345/175/485/1005-Winner Winner…Chicken Dinner

Jim R. 225/115/275=615

Paula 125/65/150=340

Erica 145/70/185=400

Trish 165/70/185=420

Dimetry 165/130/285=580

Trey 365/165/405=935

Steve 225/125/265=615

Gregg K. 225/135/300=630

DK 255/155/335=745

Dana Accumualting sets

Laurie K. 135/70/150=355

Ann Marie 115/75/155=345

Jeff Accumulating Sets

Jason Accumulating Sets

Wendy Accumulating Sets

Melissa 95/60/155=310

Laura S. Accumulating Sets

 

 

 

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