Here are the “rules” to the CF Total.
3RM CrossFit Total
Back squat, 3 rep
Shoulder Press, 3 rep
Deadlift, 3 rep
Post total to comments.
Compare to Apr.25/15
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Easy open Gym
Mobility for lats, back, legs, and firearms
2km row
Crossover symmetry
Walking lunges w/35# KB per hand x25 steps
3×20 60# KB deadlifts
Bent over row 25# DB 3×10
Strict DB press 20# 3×10
Plank 3x 40sec
Firearms? Is that the new go to word for ‘Guns’ … 😂😂
Hahahahahaha I meant forearms!
Wu and mob
Work on shoulder mobility exercise, Snatch movement bar 5reps #25,35,45
Deadlift sets of 3x 5 rep @
#135, 155, 175, 195
Squat and hold for 10 sec in between sets
No Knee issues today feels good for a back to back day work out
10km row for Team 2
So much for 5km! Haha had to get ahead of Jackie 😉
Good work!
Was great seeing you 😊
Go team 2!
OG :
Crossover Symmetry
Box Jumps on stacked plates up to 23 1/2″
Approx 20 reps total at various heights.
20 box jumps on 20″ box. Yay!
Farmer Carry – 20m x2
25# – 30# – 35# – 40# – 40# – 40#
Definitely did not think I could do any farmer carries with 40# kettlebells, but I managed to do it for 3 rounds!
It looked easy. Great job 😊
Nice to see you working on your fears! So much progress chickie!!
3RM CF Total
Squat – 410#
Press – 195#
Deadlift – 395#
Total – 1000#
Congrats everyone on the PR’s.
Amazing day at the gym!
Thanks Kevin and Shane for organizing.
That was fun to watch. Awesome score Jeff !!!
CF Tota 3RM
Back squat : 205
Press: 90
Deadlift: 250
Total 545
That is a 3 rm PR for deadlift. All other lifts I matched my 3rm which I’m pretty happy about that as well! Great morning at the gym!
10 k row for team 5 with my pal Kelly.
Great energy at the gym this morning… such a great place!
OG 2000m row for team 4
Double under practice. Will get them if it kills me. Which it might.
CF total. Score 650.
Squat 245. Failed at 265 on 3rd rep
Press 115. Could have gone heavier for sure
DL 295. Failed 315 on third rep twice.
Not even close to PRs. Just had no “fire” today. The weights wouldn’t move.
Nice work on the double-unders Chris, you’ve got them, now relax and stop thinking about it.. 😉
CrossFit 3RM Total!
Back Squat – 290#
Shoulder Press – 125#
Deadlift – 375#
TOTAL: 790#
Stupid shoulder press… Always something work on. Saw lots of great lifts today! Thanks Shane & Kevin for keeping us organized!
Cross fit total 3RM
Back squat 140#
Shoulder Press 80#
Deadlift 190#
Total 410
All PRs
Awesome vibe in the gym this am congrats to everyone on the PRs
Thanks Shane,Kevin and Chantal
1500m row for team 4
CrossFit Total 3RM
Back Squat 100 #
S. Press 65#
Deadlift 155#
Total: 320
PRs on all the lifts!
Fun day!
What an awesome morning. So happy I came in to see all the amazing effort today.
CrossFit Total
Robert: 350
Back Squat 75-90-115
Shoulder Press 65-85-100
Deadlifts 105-125-135
Me: 335
Back Squat 65-80-110
Shoulder Press 50-75 (fail)-70
Deadlift 75-135-155
Exciting Back Squat pr, deadlift I am still not close to my old 1rm of 180, but I am getting closer!
I loved the excitement and support in the gym today.. Thanks to Shane, Kevin and all the coaches..
We must do this again!
Shoulder Press, no surprise there!
3RM CF Total
Back Squat – 205# (Haven’t tested BS in awhile. This is my old 1RM so PR)
Press – 125# (PR, same as above. 1RM is 135)
Deadlift – 265# (Haven’t tested 3RM but it should be higher as my 5 is 275#. Note to future self, less rowing and Sled Pushes before CF Total)
Total – 595#
Congrats everyone on the PR’s.
Definately great day at the gym!