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Wednesday 1/3/2017 Crossfit Total coming very soon!


Crossfit Total is the Sum of the Best of Each Lift

  • Back Squat
  • Shoulder Press
  • Deadlift

Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.



500 m row or 400 m run


CS/Dynamic Stretch

B warmup:

50 partner pullovers

Then 2 rounds of:

40 bear crawl

20' sideways bear crawl each direction

20 jumping jacks

15 air squats

10 pushups

5 strict pullups

Workout warmup:

10 min Alternating EMOM

Strict Press, 1st 3 rounds: 3 reps adding weight each round, then one rep on last 2 rounds going for a heavy single. Racks OK.

25 DU's


Wall balls (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (24/20)
Push Presses (75/55)
Calorie Row


Back squat, 2x5 then 3x3, then 1+1 for two heavy singles. 3 min rest between sets


Max ring dips in 5 min.

Earlier Event: January 2
Tuesday 01/02/2018
Later Event: January 4
Thursday 01/04/2018