2026-09-01 WoD

WARM
400m run
1min row
std warmup

MAIN

A. Crossfit total - 12min each to work to ORM of BackSquat, OHPress, Deadlift

BackSquat:
5x95, 5x135, 5x185, 4x205, 3x225, 2x245, 1x265, 1x285

OHPress
5x45, 5x65, 4x75, 1x85fail

Deadlift
8x95, 6x135, 4x185, 3x225, 2x255, 1x285, 1x305, 1x325, 1x335fail

B. 1000m row
4:15 

2013-01-17 WOD

Ugh. Crappy workout today. We were measuring the Crossfit Total (see more detail here), which is a total of Front Squat, Deadlift, and OH Press, with 3 attempts at each and each movement done with only a few minutes apart. I'd been working toward a PR for all three of those as well as benchpress (which we did on Monday), but after getting food poisoning on the weekend, I still am running at less than 100% and missed PRs on all of them, and only one did I hit my previous PR.

Front Squat 205 (previous PR)
Deadlift 285 (previous PR 315)
OH Press 115 (previous PR 130)

CF Total: 605 (where it should have been at least 650). According to this table (I weigh ~170), that has me straddling the line from novice to intermediate, though I think if I try again next week, I'll be in the intermediate column