Monday – WOD

“CrossFit Total”

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

Three attempts are allowed for each of the three lifts, which must be performed in the above order. Warm-ups are permitted for all three lifts. Weights cannot be lowered after the first attempt, so choose your openers wisely.

Post total to comments.

Just a reminder that this Saturday is the second of three OPT Big Dawg Challenges. We will only have one regular class to be held at 10:00 so that we can begin the Challenge heats at 11:00. Those interested in the participating will need to register here, and like last time, everyone is invited to watch the action and support the athletes during what is sure to be a enjoyable test…


36 Responses to Monday – WOD

  1. Lee says:

    Back Squat 260
    Shoulder Press 125
    Deadlift 320
    total 715 (50lb PR)

  2. Andy B says:

    Back Squat 255
    Shoulder Press 145
    Deadlift 245 (I think)
    total 645

  3. TSmith says:

    Back Squat: 315
    Shoulder Press: 165/175(Failed)
    Deadlift: 385
    Total: 865

  4. TSmith says:

    Saturday WOD:

  5. Thcott says:

    not in today… (Bengals game)

    in tomorrow to break 1000 lbs…..

  6. Lindsey says:

    Will not be in until Thursday this week… : /

  7. Jeff says:

    Back squat – 275 PR
    Shoulder Press – 115 yuck
    Deadlift – 385 PR

    Up and down day. Happy with my squat, but I continued my string of doing terrible on shoulder press during the CFT. Wanted 400 for my deadlift. Pulled 365 really easily with rock solid form and went for 385 just so I didn’t jump up in weight too fast. Didn’t have my head in the right place, shoulders rounded, back rounded and I knew there was a good chance of hurting myself if I went for 400. Oh well, still a PR for the total. 800 is right around the corner.

  8. lindsay says:

    BS: 160
    SP: 80
    DL: 195

    CFT: 435

  9. Melissa H says:

    395 (45lb PR)


  10. Jeff says:

    45 lbs! – very nice Melissa

  11. Rich V. says:

    Damn, Mel!

    275 155 350=780 PR
    Max strict pull-ups: 17 PR

  12. Stephen says:

    A. Shoulder press, 5-3-1 (+); 154 for 5
    B1. Ring rows, elevated feet, 5 x AMRAP; :30 rest; 10, 9, 9, 8, 9
    B2. Ring dips, strict, 5 x AMRAP; :30; 17, 11, 10, 10, 8

  13. JennaB says:

    BS 205 pr 🙂
    SP 95, failed twice at 105
    DL 265, failed twice at 275…pr is 285, not happy with this, back just wasn’t having it tonight 😦
    565 total. blah.

  14. jay Ernst says:

    Cft 1200pr

    Thanks for everyone rootin me on.

  15. Melissa H says:

    Jay that is awesome!!!! I will state the obvious here, you are STRONG!

  16. Zak says:

    5 rounds: 10 pull-ups (blue band), 20 calorie on airdyne, 10 rounds of crossfit game push-ups, 20 double unders (21:20)

  17. Joe Lucas says:

    Damn Jay…very nice. Congrats!

  18. Greg Harris says:


    335+135+415=885 Shoes, knee sleeves, and belt…

    PR on squat and deadlift. +80 since my last total on 5 NOV 09. The program is working. In a year and a half i’ve put 113 pounds on my squat and 115 on my deadlift. Not sure about my press, but it still sucks.

  19. Alexis says:

    169 85 220 = 465 (25 Ib PR)

  20. Alexis says:

    Meant to say BS160

  21. Ebony says:

    😦 420.BS 155, SP 70, DL 195

  22. Andrea says:

    200(pr!)+80+255(pr!) = 535
    65lb CFT PR baby! 🙂
    Great job everyone!!!

  23. Dan says:

    BS: 245 (30 lb PR)
    SP: 155 (40 lb PR)
    DL: 335 (75 lb PR)
    But first time doing CFT.

  24. Will says:

    Back squat: 215
    Shoulder press: 145
    Deadlift: 295
    Total: 655

    Not extremely happy with these. Felt like I should have been higher in all lifts, but the good news is my back held up tonight, so I should be back to setting PR’s in no time.

  25. Dustin says:

    On the min every min do two dead lifts, adding 20lbs every min starting with 315.

    For time: 1,2,3,4,5,6,7,6,5,4,3,2,1
    pull ups
    ring dips
    total, 3:15

  26. Ashley says:

    BS: 125
    SP: 45
    DL: 180
    CFT: 350

    First time doing CFT and everything was a PR for me!

  27. Pete says:

    Yesterday’s OPT:
    Part 1: Ran 6 x 400m at track, rested 2:00 after each except between 3rd and 4th rep there was 10:00 rest.

    Worked on improving form for OHS. Sets of 2-3 at 135.

    Excellent work on the Totals today everybody. Jay…NICE!

  28. C-DUB says:

    325, 170, 475=970

  29. Lauren says:

    Jay – Holy moly! That is badass.

    GE held me down tonight… I’ll be doing CFT as a makeup sometime this week. Congrats to everyone on the PRs tonight – wish I could have witnessed it!

  30. MegsT says:

    Bs- 135 prrrrr
    Dl-210Prrr I think lol

    410 CFT pr by 60lbs!!!!!

  31. Chris Paul says:

    First crack at CFT
    Back Squat: 335 (PR by 35 lbs)
    Shoulder Press: 175 (tied PR)
    Deadlift: 345 (PR by 30 lbs)
    TOTAL: 855
    Happy with the PR’s but deadlift remains my weakest crossfit exercise. Getting to 400 lbs is a new short term goal

  32. JimC says:

    BS 240

    SP 150

    DL 310

    CFT. 700. PRs on all 3 movements

  33. Evan says:

    275(20lb pr)+145(10lb pr)+400(15lb pr) = 820

    First time doing CFT.

  34. Kristie (aka PopTart) says:

    I felt pretty solid with my performance today.. although it seems I could have done more with my deadlifts:

    CFT 485 = 190 BS (PR), 80 SP, 215 DL (PR)

  35. Andy says:

    295 + 160 + 375 = 830

  36. Thcott says:

    375, 170, 405

    lack of deadlift practice (on my part) showed… tired to jump from 405 to 440 (big mistake). Couldn’t do it despite 3 attempts

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: