The CrossFit Total

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Congratulations to Matt who completed his first WOD which included pull-ups WITHOUT any band assistance! Since the WOD had 5 pull-ups per round and he got 7 rounds, that makes a total of 35!!

I have also been noticing how much better EVERYONE’S pull-ups have been getting! Using the bands or not, I see BIG improvements and that’s the kinda stuff boomsauce is made from!!

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The CrossFit Total

This is the first time that the CF Total has been programmed at CFR and it is indeed a benchmark WOD. The full explanation and rules of The CrossFit Total are posted HERE. The CrossFit Total simply put, is the performance of 3 movements, the Squat, Press and Deadlift. You are given 3 attempts to lift your 1 rep max for each of the 3 movements. The best from each movement are added together to comprise your CrossFit Total. 

For example:
Squat: 325-335-345(failed)
Press: 150-160-170
Deadlift: 375-385-390

CF Total = 335+170+390 = 895

The CrossFit Total Ranking List is as follows:

Men’s Class Rankings
Bwt Untrained Novice Intermediate Advanced Elite
114 228 395 468 646 836
123 246 427 510 695 901
132 265 461 546 745 848
148 296 516 618 833 1061
165 322 560 672 906 1149
181 348 604 722 969 1245
198 366 637 764 1017 1305
220 385 671 807 1071 1373
242 402 700 833 1102 1411
275 413 718 856 1128 1441
319 422 733 874 1150 1466
320+ 430 748 891 1169 1494
Women’s Class Rankings
Bwt Untrained Novice Intermediate Advanced Elite
97 134 231 270 370 480
105 143 251 291 400 507
114 155 269 314 426 537
123 164 284 333 452 566
132 173 302 351 473 594
148 190 332 389 520 648
165 206 357 417 560 709
181 220 383 451 598 737
198 237 412 474 630 788
199+ 250 434 506 662 826

How does your CrossFit Total rank???

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WOD – 5/20/11

“CrossFit Total”

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Post total to comments.

10 Replies to “The CrossFit Total”

  2. I told you to be patient and wait and you'd get some back squats. Now you better crush it tomorrow

  5. Uhhh, "Boomsauce," hmmmmmmm, sounds familiar, LOL!!! Congratulations to Eric and Johnny G today!!! Nice TOTALS for "CrossFitTotal." 10 pound Pr for 51 year olf Johnny G, WOOT WOOT, and for Eric, a first timer at 19 years old (I think), over 720, SWEEEEEEEEEET!!! Nice work guys =) Must've been the coaching [coughin…]. Yeah, Coach Drew and I make a GREAT 2-some 😉

    Also, shout out to Pete for killing it these days with the 20 pound vest!!! Nice work,a nd uhhh, WELCOME BACK to BEAST-STATUS, HA!!!

    And shout out to Coach Rob for some HARDCORE main site programming =) Right up this "Firebreather's" alley, ROOOOOOOOOAAAAAAR!!!

    CFR's really turning out some SICK numbers these days =) Thanks for all your cooperation, loyalty, perservereance, and all of your ALL OUT BLOOD SUCKING HARD WORK, HELL YEEEEEEAAAAAAAAHHHHHHHHH!!!!

    And, Coach Drew filled me in on some midway Whole-30 success stories =) NICE WORK to everybody CRAZY enough, I mean that in the kindest way, to participate whole heartedly in any challenge where there's food restrictions [coughing again…].

    GIDDY UP for another FIREBREATHING week next week, HEEEEEEEEEEE HAAAAAAAAAAWWWW!!!

  9. Suz, that's awesome! Thanks for the shout out! Keep killin it and coachin' ur ass off!! 🙂

  10. I agree. Suz is a beast and I love her! I mean just being in the room with her training is enough to kick my ass!

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