“CrossFit Total”
- Back Squat 1-1-1
- Shoulder Press 1-1-1
- Deadlift 1-1-1
WOD Notes: Today’s workout is a CrossFit benchmark. After warming up, you’ll have three and ONLY THREE attempts at each lift to establish a one rep max. Choose your attempts wisely! Your score is the sum of your highest squat, press, and deadlift. If you’re curious, click HERE to read a 2006 CrossFit Journal article about the Total. Compare to 121031.
Additionally, please try to come in 5 to 10 minutes early for a run and some self-guided mobility on any sore areas. To get the most time possible, our warm up and instruction will be very brief!
Community Notes: Happy birthday Sajan!
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Happy Birthday Sajan!!!
Happy Birthday Sajan!!! 🙂
Happy Birthday Sajan!
Happy birthday Sajan!
TOTAL!!!
Happy Birthday Sajan!
Happy Birthday Buddy!
Happy Birthday Sajan!
Happy birthday Sajan!!
Happy Birthday Sajan!
Happy Birthday Sajan!
Happy birthday, Sajan!!!
Happy Birthday Sajan!
Happy birthday Sajan.
Happy Birthday Sajan!
Happy Birthday Sajan!!
Happy Birthday, Sajan!
Results:
6:15
Tanner 335/185/415=935
Ben 305/130/335=770
Nick V. 255/130PR!/265PR!= 750
Mickey 325PR!/155/425=905
Nate 245/135/335=715
Hilary 145/85/95=425
Jon 85(-1″)/90/235= 410
Sara R. 165PR!/65/215PR!= 445
Jenn 185/75/215= 475
9:00
John 345/195/475 = 1015 vest
9:30
Jess 140PR!/70/135 = 345
Mary Jean 160PR!/75/215PR!= 450
Ginger 105(F)/70/175(F, sumo)= 350
Robbie 175/115/215 = 505
Jimbo 275/140PR!/360PR!= 775
4:00
James 475/195/475PR! = 1145
T 255/115/345PR! = 715
Sajan 205/130/275 = 610
Joel 205/90/265 = 560
Paul 215/90/275 = 580
Katie N. 155/75/215PR! = 445
Jackie T. 155/80/200 = 435
Moira 65/35/85PR! = 185
Katie L. 105/55/140 = 300
Fantastic lifting so far, keep it up!
Nice job Sara on your PR’s Sara!!!! Getting strong!!! 🙂
Fabulous job on all your PR’s today ladies!!! Pretty soon we may be lifting more than the men 😉 hahaha
Thanks Lindsey!
Thanks to all the B’day wishes from my ICA friends.
Thanks to all the B’day wishes from my ICA friends.
Happy Birthday Sajan.
5:00
Garrett 315/170/450 – 935
Chamberlain 300PR/150/400PR – 850
Nat 170PR/80//255PR – 505
Lindz 180PR/90PR/265 – 535
Kim H. 145/70/225 – 440
Stu 190/115/235 – 525
Anthony 200/95/235 – 525
Nadine 65/45/135 – 245
6:00
Chase 275PR/155/400 – 830
Rey 285/125/375 – 785 (PR in all lifts!)
Evan 315/200/305 – 820
Sarge 180/85/185 – 450
Nikki G 125/65/185 – 375
Mel 145/65/185 – 395
Fili 295/150PR/400PR – 845
Pete 135/85/195 – 415
Jerry 235/135/325 – 695
I Pick things up and put them down…
T…thanks for letting me know about my leg width on the squat! Much appreciated:)
You got it Garrett!! Awesome work yesterday!!
Sarge’s Hour:
Hoagie 270/125/370 = 765
Ernesto 245/145/325 = 715
PR party tonight!! EVERY weight posted for these guys? PRs!!! Woot!
O’Neill’s garage
Barb 135/70 PR/200=405
Cragle 255/125/no DL=380
Scott 225/135/325=685
VERY impressive ICA! Sorry I missed this one. Out next week in Boston for work. REST WEEK!! 🙂 Whew, I need it! Have a great week all! Happy belated birthday Sajan. And happy birthday to the dozen or so people who will have birthdays next week. It’s awesome to see our ICA family growing!
I wanted to put up my numbers on this post so when we do the look back I can see where I was. 245/135/305
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