Tuesday – 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 the rep to count.

Post total to comments. Compare to 121209.

Jordan storms through "Linda".

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30 Responses to Tuesday – WOD

  1. Holly says:

    5K row
    23:11

    Thanks Andrea for finding the date of the last 5K. (I wish I would have seen it before I did this, I would have pushed harder to beat my last time. Instead I was 7 seconds worse.) I wanted to stop the whole time. I think the 5K row needs to be done with other people. It is too painful and boring!

  2. Jeff says:

    Mary:
    amrap 20 min
    5 HSPU (2 abmat)
    10 pistol (w/pole for balance)
    15 pull-up

    9 + 4 pull-up

  3. jordan says:

    5k Row 18:32.7

  4. JennaB says:

    part 1
    for time:
    30 HSPU
    10 chin ups
    20 HSPU
    20 chin ups
    10 HSPU
    30 chin ups
    rest 30 min
    part 2
    Run 3K as fast as you can

    part 1 – 25:33 i think, with no busted blood vessels, yippyyyy
    part 2 – 18:27

  5. Ted says:

    SP 3×5 @135lbs
    SP 15-12-9 @105lbs

    Then 12-9-6 of:
    Power Cleans, 185lbs
    Ring Dips
    Double Unders (x2)

  6. Rich V. says:

    Split Snatch work with Brent’s help. 4×2 @ 126 & 116
    Weighted Pullups 5×5 @ 60#. A few kips in there

    5 Rounds of:
    1 minute box jump @ 30″
    1 minute rest

    Total jumps: 139

  7. Joe D says:

    BS-235
    SP-115
    DL-285

    635 total
    90lb PR

  8. Ted says:

    Hell yeah Joe! Be careful you don’t get too strong though. Remember the goal for 2010 is “shredded”.

  9. Stephen says:

    OPT:

    Five rounds for total reps and meters of :20w/:40r of:

    Bench press, 135 lbs.
    Hang power clean, 135 lbs.
    Box jump, 20″
    Row

    BP/HPC/BJ/row:

    R1: 20/14/13/122
    R2: 18/12/13/120
    R3: 13/11/12/115
    R4: 11/10/12/113
    R5: 10/10/13/113

    Total: 192 reps + 583 meters for a grand total of 775

  10. Chris Paul says:

    Back Squat – 300
    Shoulder Press – 155
    Deadlift – 300

    Total – 755

  11. Amy TV says:

    Tabata mash-up pull ups & box jumps (20″)
    1: 2 – 8
    2: 1 – 7
    3: 0 – 6
    4: 8 – 6
    5: 6 – 7
    6: 5 – 7
    7: 7 – 6
    8: 8 – 4

  12. Dustin says:

    “Opt” see steve’s post:

    Total row: 574m
    Total reps:226

    Total: 800

  13. Chad says:

    Where is everyone? Crowd seems slim for being so close to sectionals.

    Congrats on the PR Joe D!

    CFT
    BS: 300, 310, 320 25 lb PR
    SP: 155, 160, 165 10 lb PR
    DL: 405, 430, 440 15 lb PR

    925

  14. Stephen says:

    Congratulations to everyone who set big PRs today – there were many more than appear above…

  15. Andrea says:

    BS: 165-175f-175 25 lb PR
    SP: 67-70f-70 3 lb PR
    DL: 205-215-225 15 lb PR

    470 (43 lb PR!!!)

  16. Freak Nasti says:

    OPT

    BP/HPC/BJ/row
    17/13/19/116m
    12/13/19/109m
    12/12/19/105m
    9/12/19/106m
    9/13/19/111m
    Total
    59/63/95/547m
    217 reps. Should have done better on HPCs, and bench is weak. Was 1/100th of a second away from landing up top for BJ #20 in 2 sets. Damn that Irish timekeeper!

  17. Jim says:

    Eased back into CFN with 3×3 of the following:

    1 Clean
    2 clean squats
    3-Jerk press

    5 Burpees

    3-20 yard runs

    3:07
    3:47 (added time for progression malfunction correction)
    3:11

    4 sets of pull ups working on improving ctb and rhythm

  18. Jim says:

    or hang squat cleans, sorry Brent, don’t take it personally that I cannot remember the terminology!!!

  19. Lindsey S says:

    CFT… frustrating day…

    total 490 (15lb PR)

    BS- 182 (12lb pr)
    SP- 73 (3lb pr)
    DL-235

    I wanted a PR on the dead lift but I guess it just wasn’t in the cards for me.

  20. Arjuna says:

    Opt
    3min AMRAP x5. 3min rest in between each set
    7DL 225#/7 Pullups

    4rnds
    3.5 rounds
    3rnds 2DL
    3rnds 2 DL
    3rnds even
    *first time doing a full workout with real pullups. Felt gd*

  21. Siu says:

    OPT (see Stephen’s post for detail):

    BP and HPC at 95lbs
    BJ at 14″

    R1: 13/8/17/97m
    R2: 11/8/19/101m
    R3: 11/8/18/104m
    R4: 10/7/17/100m
    R5: 9/8/17/103m

    Total: 181 reps + 505m = 686

    Everything felt pretty good. The HPCs tired out the grip pretty quickly and I focused on the short stroke row. Put the damper up to 7.

  22. Scott says:

    who the hell is FREAK NASTY?

    Must be Brent and his “gotta tint my windows” identity crisis…

    (props to your yummy yamming sweet potato fries recipe–> was good!)

  23. Megs T says:

    Week 6 of Strength Bias- max week
    Dead lifts
    5-3-3-1-1-1-1
    150,155,160,165,170,175,180
    old max 165, new max 180 whoooot 15lbPR!!!!!!!!

  24. MegHan says:

    Sp: 5*3 @ 65
    Sp: 12, 8, 6, 3 @ 55
    (Soo, I failed on what was to be the 9th press in the second set, so to make up for it I added the 4th set of 3)

    15 min amrap
    7 pullups
    Burpee broad jump across gym
    Sled push down to pullup bar
    7 pullups
    Sled push across gym
    Burpee broad jump back
    And repeat

    So, completed a push or two short of 7 rounds.  I have never been more pissed off at an object in my entire life! Seriously… that damn sled just had something against me, or so it seemed.  As a result, lots of loud and inappropriare language followed by a few tears of anger and hatred toward the sled. Boo!

  25. Majid says:

    BS- 175-185-190
    SP- 115-130-135f
    DL- 235-245-255
    Total- 575

  26. Siu says:

    Welcome to CFN Majid!

  27. babs says:

    OPT (see Stephen’s post for detail):

    R1. 5/6/15/97
    R2. 5/6/17/98
    R3. 5/6/18/97
    R4. 3/6/19/99
    R5. 3/6/19/99

  28. Scott says:

    CFT:

    BS: 345 -370(F)- 370(F)
    SP: 180- 185(f)
    DL: 365- 405- 445

    TOTAL: 970= 45 lb PR

  29. Chris Paul says:

    CFT
    Back Squat – 300
    Shoulder Press – 155
    Deadlift – 300
    Total = 755

  30. Lee says:

    CFT
    Back squat 215-225-235 PR
    Shoulder Press 105-115-125f
    Dead Lift 295-305-315 PR
    Total = 665 PR

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