SWOD:The CrossFit Total
Add your 1rm in the following lifts to calculate your CrossFit Total:
- Back Squat
- Shoulder Press
- Deadlift
The Rules:
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 and they must be performed in the order listed.
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.
Post each individual single best lift, plus the total of the three for your CrossFit Total Score! bc
Metcon: Squat 155 (145)
ReplyDeletePress 70 (55)
Lift 245 (215)
Total 470
back squat 145
ReplyDeleteshoulder press 67
deadlift 170
total 382
increase from 365 on 02/26/10
The Cross Fit Total
ReplyDeleteBack Squat 105
Shoulder Press 67
Deadlift 135
TOTAL: 307
METCON:
ReplyDeleteBack Squat: 225
Shoulder Press: 125
Deadlift: 275
Hit my Deadlift goal today. The morning crew was wearing their SUPER bad faces this morning. Lots of new max's hit. Great job guys/gals you all rock
Crossfit Total:
ReplyDeleteBack Squat: 155
Shoulder Press: 60
Deadlift: 200
Each lift was a PR for me today. Awesome morning, so exciting to see everyone hit their personal records and getting stronger and better.
Back Squat: 175
ReplyDeleteShoulder Press: 80
Deadlift: 185 :(
My goal is to hit a 200 deadlift by the end of this month. Watch...I'm gonna do it on this trip! Danyel and Dani you chicks are amazing!!! Awesome gains and great attitudes. Keep it up!
30min: 800 row, 20 KB swings, 20 situps, 20 push ups
ReplyDelete4x + 150row
-Back Squat- 430
ReplyDelete-Shoulder Press- 200 (5 less than last time)
-Deadlift- 525 (5 lbs PR)
Total- 1155
Back Squat 430
ReplyDeleteShoulder Press 200
Deadlift 525
Total: 1155
back squat:205
ReplyDeleteShoulder press:100
Deadlift:295
PR on all three!!!!!
total:600
Chris
ReplyDeleteBack Squat: 285
Shoulder Press: 135
Dead Lift: 315
Total: 735 - Woo Hoo!!!
Back Squat: I can't remember i'll check tomorrow
ReplyDeleteShoulder Press: 57lbs! I beat my goal!!!!
Deadlift: 135lbs
PR on all three!!!
800 meter row
ReplyDelete20 kettle bell @ 18#
20 sit ups
20 band pull ups
3 rounds in 30 minutes
Back Squat: 165
ReplyDeleteShoulder Press: 90
Deadlift: 225
Total: 480
Back squat: 145 (yay! goal was 130)
ReplyDeleteShoulder press: 65 (boo! not a pr)
Deadlift: 165 (pr)
Total: 375
Wish I could have seen the super stars (Danyel & Dani)this morning!! So awesome!!
Back Squat:235 pr
ReplyDeleteShoulder press: 115
Dead lift: 300 pr
Total:750
Total: 650 ..geez.
ReplyDelete350 squat (PR)
ReplyDelete145 press
250 dead lift (PR)
= 875
Back Squat: 105 lbs
ReplyDeleteShoulder Press: 57 lbs
Dead Lift: 135 lbs
Back Squat: 315
ReplyDeleteShoulder Press: 185
Dead Lift: 365
Total: 865