A. CrossFit Total:

Three attempts of each lift:

• Back squat 1-1-1
• Shoulder Press 1-1-1
• Deadlift 1-1-1

Your score is the total of your heaviest successful lifts.

Your score is the sum of the highest weights lifted for all three lifts. Check out Mark Rippetoe’s article in the CrossFit Journal, and particularly his words about choosing your weights (https://journal.crossfit.com/article/cfj-the-crossfit-total). To quote from the article: “The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.”

Some further words of advice from Rippetoe:

“Here are some basic precautions that need to be followed for safety:

1) Don’t be stupid.
Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.

2) Don’t be greedy.
Learn to recognize the difference between greed and ambition, and be merely ambitious.

3) Don’t be pig-headed.
If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.”

Come in with a plan. You get three official attempts (not counting warm-up sets), so choose wisely.

This workout can take a while to complete for some people, so we have extended classes to 90 minutes for today.



Half day of classes only. 5:45 am class is cancelled. Regular classes at 9 am, 10 am, 12 noon. Strength class at 11 am.

A. Pulling strength and technique:

  • 10 minutes of rope climb practice and/or pegboard practice. Partial rope climbs, pulls from the floor, and footwork practice are all fair game if you’re not able to do a full rope climb yet.
  • 2 max effort sets of L pull-ups (on pull-up bar or rings, or modified to max bent arm tuck holds (aim to keep your chin over the bar or ring height).

B. 12 minute AMRAP of:

12 DB snatches (6L+6R) (55/35 lbs)

12 DB overhead squats (6 per arm)

12 toes-to-bar.

DB overhead squats are quite challenging for some people because of the mobility requirements, so your scaled options will be: use a lighter weight, and/or a smaller range of motion; or use a light barbell for your overhead squats.

Compare to July 24 2019.



Gym closed – Happy New Year!



A. Hang power snatches – 6×2, working up to a heavy set. Keep your weight back towards your heels (i.e. not on your toes) as you hinge to initiate the pull, and keep your lats engaged.

B. 6 minute AMRAP of:

4 power cleans (155/105 or scale as needed)

20 double-unders

40 single skips.

Warm up well for this one, and go for it! Compare to July 23 2019, July 31 2018.



A. Thruster and pull-up technique work.

B. From crossfit.com on Dec 23 2019:

5 rounds for time:

15 thrusters (95/65)

15 pull-ups

Modify the thruster weight if needed. You’re looking for a weight that you could do for 2-3 sets unbroken, and then the remaining sets with only one rest per set.

C. Tabata stir-the-pot. Modify to a plank if needed, or with forearms on a foam roller (harder than a straight plank, but easier than stir-the-pot on an exercise ball.



A. Split jerks from a rack – 5 sets of 3, working at a moderately heavy weight. Work on an upright position during the dip and drive, and then get under the bar fast. Aim to increase your weight for some or all of your sets from Dec 27.

B. For total calories:

6 rounds of: Row 40 seconds, rest 20 seconds.

Rest 1 minute

4 rounds of: Row 40 seconds, rest 20 seconds.

Rest 1 minute

2 rounds of: Row 40 seconds, rest 20 seconds.

Compare to Jan 9 2019, Dec 4 2017.



A. 16 minute AMRAP of:
With a partner:
50 fat bar deadlifts / handstand hold
60 hand release push-ups / bar hang
70 Russian KB swings / plank hold
80 goblet squats (alternate every 10 reps).

For the fat bar deadlifts, we only have two deadlift bars, and a few pairs of Fat Gripz, so if the classes are busy, we’ll just have teams start at different stations. Try to pair up with someone who will be using the same weight. Use 135/95 for the weights, or approximately 30-40% of your max deadlift. Partition the deadlifts and other movements as needed. Goblet squat weight should be 53/35 lbs, or scale up or down as needed.

Similar to Sept 11 2019.