3209 99th Street
(behind Stella's Blue Sky Diner)
Urbandale, IA 50322
(515) 360-8209
WOD
CrossFit Total
Back Squat
Shoulder Press
Deadlift
* 3 attempts to establish a 1 RM on each lift
followed by
4x 400m run
* as much rest as needed between sets
Post Loads and Times to “comments”
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3209 99th Street (behind Stella's Blue Sky Diner) | Urbandale, IA 50322 | (515) 360-8209 | 
145 lb back squat
65 lb shoulder press
165 lb dead lift=
375 lb total
7.5 mph for an 800 m run
8.5 mph for a 400 m run
And one serious disaster while trying to get off the treadmill.
This deadlift max was 30 more lbs than the last time I did it. Yeah!
155 lb backsquat
75 lb shoulder press
205 lb dead life
435 total
Mike, remember my 400 m mph? I didn’t keep track of those.
Kelly H and I recommend NOT keeping track of your previous lifts. We inadvertantly (going off of memory) had in our minds our dead lift 1 RM (previous WOD) when setting our back squat (which we never really ever established) and started with 155 lb! Oops (just kidding, write everything down!!). Got us off to a great start!
815 total
squats and shoulder press kicked my ass
but pr’d on the deadlift by 30ilbs
400meters x2 @ 11.0
400meters x2 @ 10.0
man wish I had the vanilla gorilla’s skill set
Back squat: 265
Shoulder press: 135
Dead lift: 365 (ugly but got it up)
CFT Total: 765
Mile Total: 4:39
1. 1:15 (12 mph)
2. 1:15 (12 mph)
3. 1:09 (13 mph)
4. 1:00 (15 mph)
Back squat: 155
Shoulder press: 60
Dead lift: 195
Total = 405
Mile
1 – 2:00
2 – 1:52
3 – 1:52
4 – 1:52
Back squat: 165
Shoulder press: 60
Dead lift: 230
CFT Total: 455
*Did this after Tuesday’s Air Force WOD!
CrossFit Total: 1035
Back Squat – 425
Shoulder Press – 185
Deadlift – 425
* 3 attempts to establish a 1 RM on each lift
followed by
4x 400m run – (9.0 – 10.0 – 11.0 – 12.0 = 5:46)
Back squat – 185 lbs
Shoulder press – 95 lbs
Dead lift – 235 lbs (it was UGLY!)
Total = 515 lbs