3RM Total

5
Dec

3RM Total

3RM Back Squat

3RM Press

3RM Deadlift

*No more than 15# PRs

IMG_9448

70 Responses

  1. Francis Lavoie

    Mobility + WU x 1 strict head through pull ups & ring dips
    Group bar bell WU

    WOD: 3RM Total
    1) Back squat
    115 – 135 – 155 / 30# PR

    2) Shoulder press
    85 – 95 – 100 / 15# PR

    3) Dead lift
    165 – 185 – 205 / 35# PR

    Sorry Didn’t know not to do more than 15# PRs

    Total score 460

    Cash out: 1 min AMRAP sit ups
    Total 35

  2. Mob + WU + Group WU

    Backsquat 3-3-3-3
    225-255-285-315 (PR)

    Shoulder Press 3-3-3-3-3
    120-130-140-150-160×2

    Deadlift 3-3-3-3
    275-315-365-385

    3RM Total = 315 + 150 + 385 = 850 (PR)

    Thats a 49# PR from my previous 1RM Crossfit Total. Stronger!! Good job this morning, gang!

    1. Lora

      All your lifts were solid, Mario. Great form. Congrats on your PR! A 3RM CFT score higher than a 1RM CFT score? Nice work! Stronger indeed.

      It was fun having you in the 7am class today 🙂

  3. Valérie Arseneau

    Mob + WU + Group WU

    Backsquat 3x
    95-105-115-120

    Shoulder Press 3-3-3-3-3
    45-55-60-65 (x2)

    Skipped Deadlifts. Hurt my hip somehow while landing from a handstand last night and it was hurting during the DL in the WU at 35# so I subbed it for Ring holds and negative ring dips instead

    Cashout : AMRAP 1 min sit ups = 29

  4. Vanessa Champion

    Cash in: run from MacDonald Buick to CFM
    WU+mobility

    WOD 3 rm total

    Back squat
    55-65-75-85-95-105PR!!!!

    Shoulder press
    35-45-50-55-60f

    Deadlift
    75-95-110-120-130-140-150
    15# PR!!

    Total:310

    24 butterfly sit ups in a min

    Cash out: run back

    Loved today! It was nice to have a strength day after the crazy yesterday. Oh, and loved getting some PR’s!

  5. Steph L

    Mobility

    Group Mob /WU

    WOD: 3RM Total

    Back Squat: x3
    85-95-105-115-125-135(PR 10#)

    Shoulder Press: x3
    55-60-65-70(2)

    Deadlift: x3
    110-120-130-140-150-160(PR 10#)

    Total: 360

    Cashout: 1Min AMRAP Butterfly Situps = 35

    Thanks Coach Lora!!

  6. Rob Brydges

    Wux1
    Back squat x3
    135-155-175-185-195
    Shoulder press x3
    95-100-105-110-115
    Deadlift x3
    245-255-265-275-280. 5lbs pr
    48 butterfly sit-ups in 1 min
    Rob Brydges.

  7. Sebastian

    Back Squat (x3)
    135-185-205-215PR-225(x2)

    Press (x3)
    95-115-125-126PR

    Dead Lift (x3)
    135-185-225-255PR

    49 Butterfly sit-ups in one minute.

    Great day, thanks Kevin and Blake for sharing the bar. And, thanks Blake for the additional 38 warm-up burpees;)

  8. Blake

    Mob / WU x 1
    Barbell Warmup

    WOD: 3RM Total
    Back Squat
    135 – 185 – 225 – 250(1…tweaked my hip flexor a little and stopped)

    Shoulder Press
    95 – 115 – 125 – 135 (2 of my reps were very “push pressy” so I did not count them)

    Deadlift
    135 – 275 – 325 – 340(2)

    Total 3RM (225+125+325) = 675

    Interestingly enough my 1RM Total is (250+135+340) = 725
    I had never done CF Total before so I have a new PR for that as well!

    Thanks for the Birthday Burpees guys!

    Cashout: Butterfly Situps = 34

  9. Shane Hayes

    Mob
    Wu x 1 @ (20 reps strict)
    Group barbell Wu x 2
    Wod: 3rm
    Back Squat
    185/ 225/ 275/ 315/ 335 x 3 20# pr
    Shoulder press
    95/ 135/ 155/ 165 x 2 felt pretty good this morning gotta start doing these again shoulder feeling pretty good.
    Deadlift ( my favorite)
    225/ 315/ 405/ 425/ 435 x 3 20# pr I didn’t know about the 15# pr limit sorry Kevin. But I did stop there I think I could of had a little more on one back squat and deadlift.
    Total 335+155+435= 925
    Fun class this morning Mario! Great job 6 amer’s!

  10. Jackie

    No warm up-late arrival
    Group warm up

    Did mobility between reps.

    WOD
    Back squat
    65/75/85/95/105-2 PR
    *20lbs PR

    Press
    35/40/45/50/55/60/65- Failed again!! Then 62!!! PR! Thanks Jeff and Tania!

    Deadlift
    85/95/105/125/130/135-PR!! 10lb PR

    Thanks for the pep talk Tania & steph I do get in my head a little.
    Thanks Jeff great class, always learn lots when you coach!

    Great job 4:15!

    1. Tania

      You did great! You have to stop telling yourself you ‘can’t’ before you even try! You are stronger than you think! Fun being your partner!

  11. mob wux1 all strict
    group wu

    wod
    3rm total
    back squat
    135-185-205-225-235

    shoulder press
    70-85-95-105-115×2

    deadlift
    185-225-275-295-305-

    total : 645

    cash out 1 min sit up
    35 sit up

  12. Dave H

    WOD: “3RM Total”
    Altered to due knee problems.
    Bench Press x 3
    135- 195- 245 (PR) – 255 (PR)
    Shoulder Press x 3
    95-145-165(PR) -175×2(3rd -f)
    Weighted pull-ups x 3
    25 – 35 – 45 – 50 (pr)

    Great class Jeff.

  13. CAM

    Mob
    WU X 1 (12 Reps)

    Group WU
    WOD: “3RM Total”
    Back Squat : 275
    Press: 135
    Dead-lift : 315

    For a grad Tots of: 725

    Fun times sharing the bar Dan.

    Thanks Coach Jeff.

  14. Julie D

    WOD: “3RM Total”

    Back squat
    55-65-70-80

    Shoulder press
    35-40-50

    Deadlift
    65-75-85-95-105

    Total: 235

    Cashout: 1 min butterfly situp
    33

  15. Spencer

    Mob + WU + Group WU

    Backsquat 3-3-3-3-3-3-3
    60-70-80-90-100-110-120 PR

    Shoulder Press 3-3-3-3-3-3-3-3
    45-55-60-65-70-75-80-95 PR

    Deadlift 3-3-3-3
    85-95-105-115-125-135-145 PR

    3RM Total = 120+95+145=360

    Cash out= 1 min situps
    31

  16. Tania

    Backs squat 3 reps
    65,85,95,105,115,125,135 (ran out of time so still didn’t find my 3rep max)

    Shoulder Press 3 reps
    55,65,75,85,90 (PR of 5#)

    Deadlifts 3 reps
    115,125,135,145,155,165,175,180 (PR of 15# ran out of time felt like I could do more)

    Thanks Jeff for the help. Great being your partner Jackie! 🙂

  17. Chris

    Mob + WU + Group WU

    Backsquat 3-3-3-3-3
    185-225-245-255-265 15# PR

    Shoulder Press 3-3-3-3-3
    95-105–115-125-135

    Deadlift 3-3-3-3
    225-245-265-275-295-305

    3RM Total = 705

    Cash out= 1 min situps
    36

  18. Kevin

    Back squat
    135-185-225-255-275 (PR)

    Press
    95-115-125-126×1

    Deadlift
    135-275-325-360 (PR)

    Total: 760

    AMRAP in 1 min Butterfly Situps
    45

    I think I must have gained Dad strength. That’s 5 PRs in the last 10 days.

  19. Melanie

    1 Year anniversary tomorrow! I could go on for hours about what crossfit has done to me mentally, physically and at times emotionally! Thank you CFM!!

    Mobility
    WU x1 + Group wu

    WOD: 3RM total

    Backsquat (3X5) 95-115-125-135-145 (10# PR)

    Shoulder press (3×5) 45-55-65-75-80(x1) – (15# PR)

    Deadlift (3×5) 95-115-135-155-160 (15# PR)

    Note to self: All PR based on 5RM

    Total 385

    Cashout: 1 min butterfly situps – 26

  20. Kimmy

    Mobility + WU

    Back Squat x3
    185-230-275-285(1)

    Shoulder Press
    95-105-115-120(f)

    Deadlift
    130-235-295-315-330 (10#PR)

    3RM CFT=720

    I am not 100% sure if my back squat or shoulder press were PR’s as I cannot find my book right now.

  21. Jeff L

    Mobility
    WU X 1
    Group WU

    WOD – 3RM Total

    Back Squat – 315-335-365-385

    Press – 135-155-185-195

    Deadlift – 225-275-305-320-340-345

    Total = 925

    Made a mistake adding at the gym and thought I had 930.

    Cashout – 1 min butterfly sit ups = 25

    Thanks for sharing the bar tonight Lance!

    Awesome class tonight Jeff!!

  22. Craig Hatto

    Mob
    Wu
    3 RM strengths x 5sets
    Back squat
    185,225,245,255,265pr
    Shoulder press
    95,105,115,125pr,135(f)
    Deadlift
    225,245,265,275,285pr
    Total = 675

    This was fun got some pr’s and only maxed out of shoulder press still lots of room to improve.
    Chris it was good sharing the bar with you tonight.

  23. Chantal L.

    WU x 1 + Barbell WU

    3RM total

    1 – Back squat
    185-205-225 (15# PR) – last back squat could of been a smidge lower – I’ll take it anyway.

    2- Press
    70-80-95(x2) – no PR

    3 – DL
    135-200-250-260 (10# PR)

    Total: 565

    Cashout AMRAMP 1 min butterfly situp.. 3. My leg cramped and I couldn’t bend it.

  24. Danial Duguay

    Danial Duguay

    Mobility + WU x 1 strict head through pull ups & ring dips
    Group bar bell WU

    WOD: 3RM Total
    1) Back squat
    135,185,205,215,225 25#PR

    2) Shoulder press
    95,115,125,135 30#PR

    3) Dead lift
    225,245,275,295,315 40#PR

    Sorry Didn’t know not to do more than 15# PRs

    Total score 675

    Cash out: 1 min AMRAP sit ups
    Total 26

  25. Dan Duguay

    Yes it was a blast Cam . If I was not paired up with you I probably would of not pushed my self as far as I did wooooooo . As Phil from Duck Dynasty would say Happy Happy Happy

  26. Amanda

    Fun class today! Great job Jeff on keeping your classes on schedule tonight, it didn’t seem like an easy task.

    Back squats
    3x 115-125-135-140-145
    These went better than expected

    Shoulder press
    3x 65-65-70-70
    out of time for last set because we took too long to get organized with our back squats. And that was my fault actually. Gerry I’m sorry that you keep getting stuck with me, I know I can be annoying. lol

    Deadlifts
    3x 165-180-195-205-205(1)
    These also went better than expected

    The cashout of 1 minute of situps was fun, but I was watching everyone do theirs and holy mine are slow. Jeff told me to go faster and I was going as fast as I felt I could!

  27. Brigitte

    Mob.
    WU

    WOD : 3RM total

    1) Back Squats :
    35-45-55-60-65-70-75 (PR)

    2) Shoulder Press :
    35-40-45-50-55 (PR)

    3) Deadlifts :
    70-80-85-90-95-100-105-110-115 (PR)

    * Cashout : AMRAP of butterfly situps in 1 min. = 36 *

  28. Amy

    Mobility
    WU started then realized class was starting.
    Group WU

    Back squat x3
    65-75-85-95-105
    The last one really sucked.

    Shoulder press x3
    45-55-60-65-70
    I should have went up by 10# each time. I feel I could have done more. 70# is my 5RM.

    Deadlift x3
    85-105-115-125-135
    Happy with this. My 5RM is 110#

    Cashout 1min butterfly sit ups 20.
    I really liked class tonight. Good job everyone!

  29. Ginette

    Mobility
    Warm up x1
    Back squat: 35, 45, 50, 60, 65
    Shoulder press: did not do it due to sore shoulder 🙁
    Deadlift: 55, 65, 75, 80, 85, 90

    Fun class!

  30. Ryan

    – mob
    -wu x1
    – group wu

    – back squat x3: 95-145-165-170-lot
    – shoulder press x3: 65-75-85-95-105(f)-100(f)
    – deadlift x3: 155-175-195-215-225

    Score: 490

    Cash out: Butterfly situp amrap 1min, score = 27

  31. Jen C

    Mob + wup x 1 (strict)

    WOD: 3 RM Total
    12 minutes (1) Back Squat – 3 rep max
    10 minutes (2) Shoulder Press – 3 rep max
    5 minutes (3) Deadlifts – 3 rep max

    Back Squat x 3 each of 45, 60, 70, 80
    Shoulder Press x 3 each of 50, 65
    Deadlift x 3 each of 95, 100, 105, 110, 115, 120, 125, 130
    felt tension in my tailbone with the last weight

    Total = 275

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