Saturday – WOD

“CrossFit Total”

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

After warming up with each movement, the athlete gets three, and only three, attempts at performing each lift. Unless we give you the go-ahead to include a little slop in your lifts, form must be perfect for the rep to count.

Post total to comments. Compare to 110409.

Two on the way down.

24 Responses to Saturday – WOD

  1. Joe D says:

    One day I’ll be like this guy.

  2. Melissa H says:

    That is insane. Wow!

  3. JennaB says:

    ummm ridiculous.

  4. Keeb says:

    WOOO time to set some PR’s!

  5. Greg Harris says:

    did my little physical therapy stuff with a rubber band demolished my shoulder muscles.

    then I reset the squat since it’s about the only weightlifting i’ll be able to do for a while.

    squat 225x5x5
    press 95x1x5 (hurt so I stopped)

    10 minutes of jump rope
    3×60 seconds each of hollow rocks, supermans.

  6. Ted says:

    DL day
    3×3 @ 315
    1×21 @ 225

    then gymnastics

    Then AMRAP in 10 minutes of:
    7 GH raises
    7 weighted GH situps (20lb sandbag)
    7 push burpee clean broad jumps with sand bags
    7 half moons with heavy sand bag

  7. Megs T says:

    2010 Goal Day then CFT

    BS- 130 (pr by 10 lbs!)
    SP- 65 (pr by 4, but its a big deal… i’ve been working on 65 since i started CFN)
    DL- 165 (pr, i think by 5lbs)

    CFT- 360!!!!!

  8. Megs T says:

    Totally lied… DL was 165 but my PR was 170… still a CFT PR of 9 lbs

  9. Jeff says:

    CFT 230(PR)/105/345(PR)=680(57lb PR)
    Also set a new PR of max pull-ups with 35.

    Good day.

  10. Keeb says:

    CFT: 315(pr) + 145(pr) + 405(pr) = 865(pr by 100lbs)

  11. Holly says:

    I did Jason’s workout of
    7 rounds of 5 squat clean thrusters at 65lbs every min

    then 5 sets of 10 pull ups on the min

    then 3 sets of 25 sit ups with hands on temples

    Jason told me I did not do enough weight on the squat clean thrusters so I did them again with 75 lbs.

  12. Papa Bear says:

    Back squat – 315×5, 335×3, 345×2 (old 1rm)
    Then 3 rounds not for time of 7 inverted negatives followed by max rep hspu – 15, 11, 10

  13. Dustin says:

    SQ- 376lbs.
    SP- 205lbs. PR
    DL- 460lbs.

    Total- 1041 PR!

    thanks steve, glenn, brent, sean, and everyone else that yelled for me.

  14. babs says:


  15. Stephen says:

    Three WODs today, rest inbetween as needed:

    1. Find 1RM power snatch: 155

    2. 1K row sprint: 3:12.8

    3. Tabata mash-up push-up/BJ @ 20’/SU: 315

  16. Greg M says:

    ran 1.4 miles to gym
    235(PR)-115(PR)-295(way short of PR)=645
    ran 1.8 miles home via Subway

  17. Glenn says:


    Total-770 PR by 60
    Tabata OPT w/Stephen:
    Push-ups/24″BJ’s/anchored SU w/ab mat = 408

    Thanks to Sean for the squat advice (and spot!)
    Incredible vibe at the Nasti today – Dustin throwing #s around like drunk elves at Santa’s Pre-Christmas bash, Keeb dropping PR’s like a reindeer on angledust, Estabon smoking a 1000m row like Mrs. Claus when she was single – Wow what a great season! Cheers to all!!

  18. Scott says:


    Sq: 365 (40lb PR)
    DP: 185
    DL: 435

    Total: 985 (60lb PR)

    Think I could have done more squat weight. I had little to no gas left on the DL. Should have done 450 instead of 435 to get 1000 lbs. Someday….

    Special thanks to Chad for being my partner

    Double special thanks to Steve for helping me keep my rear end lower than expected. Steve is such a motivator when it comes to where my butt should be when performing such acrobatic feats….

  19. megHan says:

    5 rounds
    10 box jumps
    10 half moons with 25# sandbag
    10 alternating step ups with 25# sandbag on back
    5 pullups
    15 sit ups


    thanks to all of you for welcoming and assisting my girl abby. she had a blast!

  20. Lindsey S says:

    BS 170
    SP 70
    DL 235

    total 475… 15lb pr

    ran 5k prior to cft

  21. McNaughton says:

    925 total

  22. Siu says:

    It’s been awhile since I’ve CFT’ed, last time was on 9/7.

    BS: 220 – 228 – 233f (3lb PR)
    SP: 80 – 85 – 87f (5lb PR since last CFT, matched 1RM PR from a few weeks ago)
    DL: 260 – 270 – 280 (25lb PR since last CFT, 5lb less then 1RM)
    CFT: 593 (33lb PR)

    Really happy about all my lifts. I’ve missed the last few CFT’s due to travel/illness so I’m glad to see some strength progress since September. Even my deadlift felt much stronger than my 285 pull a couple months ago. Now I need to get that 233 BS and 285 DL so I can join the CFT 600 club!

  23. Chad W says:


    Total=875. PR by 50 lbs

  24. […] total to comments. Compare to 121209. Jordan storms through "Linda". Possibly related posts: (automatically generated)WOD […]

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