CrossFit Total

CrossFit Benchmark WOD – The CrossFit TotalIMG_8641

  • Back Squat, 1-1-1     
  • Shoulder Press, 1-1-1
  • Deadlift, 1-1-1

3 attempts at each movement once warmed up. Failed attempts are a counted rep. Recommendation: First working set is about 5-10# under previous 1RM, 2nd attempt is previous 1RM, 3rd attempt is a new PR (depending on how that 2nd attempt goes, IMG_8645 typically 5-10# increase). Add together best lift of each movement for your CF Total.


Compare to Jan 2014, Sept 2013, Dec 2013


IMG_8615 IMG_8540 IMG_8613 Vivian attended her 1st class tonight after completing her intro sessions.

IMG_8617 IMG_8580 IMG_8581

IMG_8621 IMG_8588 IMG_8610

IMG_8638 IMG_8608

Daily WODTara RossComment