Monday Workout: CrossFit Total

It’s Darren’s birthday today!

CLASS SCHEDULE UPDATE:  This takes a long time to finish, so the last class starts at 6:15PM SHARP!

WOD: CrossFit Total

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift… There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

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.

Compare to 11/16.


44 thoughts on “Monday Workout: CrossFit Total

  1. Prep the tiara!!!

  2. Great post, and I’m stoked to get back in the swing of things in March.

  3. tiara tiara tiara! Hey everybodie grettings from mexico city, have a good one

  4. Back Squat – 246 (+10 PR)
    Shoulder Press – 148 (tied PR)
    Deadlift – 306 (+36 PR)

    Total – 700

  5. Not really a total as I’m still working on form. Multiple reps and sets on each:

    Squat-89lbs (doesn’t seem like much, but first back squat I’ve ever done with any weight)
    Pres – 111lbs
    Deadligt – 177lbs

  6. Squats- 199 (PR)
    Pres- 116
    Deadlift- 265 (PR)
    Total 580

    Sorry I had to split so quickly. Great work this morning!

  7. Nice work this morning, everyone!!! 🙂

    1. Except for me, right? haha. After the chiropractor I felt about 100x better. It was about 2pm when I felt the best and felt like I could have hit 200. Damn my bad timing!

      1. 200 isn’t too far away.
        Neither is heaven from what I understand 🙂

        A Warrant reference, what?

  8. Back Squat: 67
    Deadlift: 177
    total: 304
    PR on all but this is my first total.

    1. Killer first deadlift, Diana!

  9. Squat – 225 (PR)
    Shoulder Press – 125 (PR)
    Deadlift – 275 (PR)

    Total: 625

  10. Squat – 280 (PR tie)
    Shoulder Press – 126 (PR)
    Deadlift – 319 (PR)

    Total: 725 PR

  11. BS: 221 (PR)
    SP: 116 (PR)
    DL: 285(PR)

    622 (PR)

  12. BS: 142
    S: 56
    DL: 177

    Total: 375

    Thankfully a Crossfit Total PR

  13. damn! I didn´t really get the excercise today so I just did:
    10 Pushups
    20 Air Squats
    20 Sit Ups
    13:00 min
    I love this sport, it´s so cool that I go to a regular gym and I finish in like 15 to 20 minutes, and theres always a dude that´s doing a specific 4 set of 15 workout and when he´s half way through I´m already done!!! yeah!!!
    Good luck everybodie =)

  14. Back squat: 221 (PR)
    Shoulder press: 121 (PR)
    Deadlift: 287 (with poor form)

    Total: 629 (PR, previous was 565)

    Great to see everyone these couple of days, and thanks again!

  15. squat- 188
    total 540

  16. Back Squat: 164
    SP: 93
    Deadlift: 231 PR


  17. Back Squat – 154 (PR)
    Shoulder Press – 67 (same)
    Deadlift – 209 (PR)

    Total – 430 (PR)

    Ok, I admit that I had to redo the shoulder press when I found out the Pendlay bar is only 44# vs. 45# for the other one. And since I didn’t want my shoulder press to go down by a pound, I redid it on the other bar to at least get the same as my previous one rep max. So there.

    1. Ehh, 6 of one, half dozen of the other. If you want to be precise, the Pendlay bar is 20 kg (44.09 lbs) but then you have to add in the clips. If you did 30 kg +clips I’m sure it was really really close to 67#. Toss some chalk on the bar and you could get an even 67. I’ll just count it as 2 successful lifts @ 67. Sweet!

      Solid work all the way around no matter what (209# DL, woot! woot!). I love all the PR’s that were set today. Great work to everyone.

  18. Back Squat 126 (PR)
    Shoulder Press 60 (PR)
    Deadlift 192 (PR, prev 148!)

    Deadlifts with the shoes off are _much_ easier, thanks to Dave Hargis for the tip 🙂

    1. Uh, that’s some tip you got there! Way to go!

  19. BS: 231 (PR +5)
    SP: 104 (PR + 104)
    DL: 287 (PR +5)

    CFT: 622. High five Francesco!

  20. Back squat 125 (PR)
    Shoulder press 50 (I’m developing a complex about this lift)
    Deadlift 143 (tie for PR)

    Total 318 (PR)

    1. I hear you on the shoulder press, Lydia. Dag nabbit!

  21. Ok seriously, did everyone at the gym get a little something extra for the Holidays (perhaps from Barry Bonds or Mark McGwire)? I’ve never seen so many PR’s set in one day. You guys are amazing. It makes me feel all fuzzy on the inside when everyone makes such awesome progress. Keep up the hard work!

    1. I’m not here to talk about the past.

    2. What Nate said!

  22. Nate, the PRs are not done yet!!!

    Back Squat: 169 (PR)
    Shoulder Press: 81 (PR)
    Deadlift: 211 (PR)

    Total: 461 (up 44lbs from my previous CFT!)

    1. I told ya, chica! Way to kick it!

      1. I still don’t like deadlifts, though.

  23. Only did the press today, 76# (PR).

  24. BS: 71
    SP: 44
    DL: 99

    Total: 214

  25. BS: 500
    SP: 179
    DL: 500

    CFT: 1179 (91 lbs below PR)

    1. well I think that goes on the record board.

    2. You’re dead to me!

      ..not really…Nice work!

  26. oh wait wait! i´m sorry I did 10 rounds of that duh!

  27. 425 (I believe)
    Squat 133 (almost got 155, but no dice)
    Press 95
    Deadlift 197
    3 PRs, but also first time doing heavy weight in all 3

  28. BS: 99-116-116 (need to work on range of motion)
    SP: 55-60-67 (should have done more)
    DL: 126-133-155 (should have done a lot more)

  29. BS: 99, 104, x
    SP: 50, x, x
    DL: 121, 126, x

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