“CrossFit Total” Back Squat – 1 rep max Shoulder Press – 1 rep max Deadlift – 1 rep max Unlike the CFT’s we have done in the past with doing only 3, 1 rep attempts; CFHQ has now adapted to allowing more sets in order to get to your true 1 rep max. If you get there in 2 sets, great. Or, if it takes you 4 or 5 that is fine too. Simply put: find your 1 rep max with each lift. Compare to 10 Jul 08 Post max loads and total scoreRead more

Three rounds for time of: Run 800m 50 Pull-ups Post time to commentsRead more

“Annie, are you OK?” (modified) 21-18-15-12-9 rep rounds Row 500m or Run 400m Dumbell Thrusters (35/25) Sumo Deadlift Highpull (35/25) Burpees Ball Cleans (20/12) Wall-Ball Shots (20/12) For Time Note: You row or run at the beginning of each round. Post time to commentsRead more

4 rounds: Sprint 800m walk 400m Post total sprint time to comments “total sprint time” is the total time doing 800’s OR RestRead more

4 rounds for time 50 Double Unders (4:1 singles)10 Tire Flips (210/175)15 Pull-ups 20 Overhead Squats (65/45) Compare to 03 APR 09 Post time to commentsRead more