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Workout

the CrossFit total

DETAILS: This is going to be a really fun and motivating class together!! The total time for this WOD will take closer to 90 minutes to complete for all three strength pieces.

Warm-up

Metcon (No Measure)

(8 Minute Cap)
600m Run
20 Push-ups
15 Banded Goblet Squats
10 GHD Hip Extension
5 Empty Bar Back Squats

Strength

The CrossFit Total

Want to see some of these movements in action? Check out our .

Whiteboard:

Sunday, January 02, 2022

Male Clients

1

Dre
Flores

CrossFit: 8:30 AM

1020 Total lbs

2

Nate
Cobb

CrossFit: 8:30 AM

975 Total lbs

3

Adam
Gelfand

CrossFit: 8:30 AM

945 Total lbs

4

Fabricio
🦍

CrossFit: 8:30 AM

916 Total lbs

5

Brandon
Thorsten

CrossFit: 8:30 AM

908 Total lbs

6

Jericho
Urmenita

CrossFit: 8:30 AM

870.98 Total lbs

7

Ryan
Goderre

CrossFit: 8:30 AM

851 Total lbs

Failed 316 on squat. Almost had it.

8

Eric
Otero

CrossFit: 8:30 AM

835 Total lbs

Failed 300 squat.

9

John
King

Online Tracking for Sunda...

690 Total lbs

Home gym, ran out of weights for deadlifts. Lol

10

Miguel
Parra

CrossFit: 8:30 AM

535 Total lbs

Female Clients

1

Jenie
Reyes

CrossFit: 8:30 AM

691 Total lbs

PR’d my strict press

2

Heather
Spears

CrossFit: 8:30 AM

610 Total lbs

3

Claudia
Chaloner

CrossFit: 8:30 AM

589.6 Total lbs

6.5 mos PP

4

Emily
Small

CrossFit: 8:30 AM

540 Total lbs

5

Betsy
Gelfand

Online Tracking for Sunda...

510 Total lbs

6

Alissa
Cobb

CrossFit: 8:30 AM

475 Total lbs

7

Lisa
Gift

CrossFit: 8:30 AM

466 Total lbs

8

Donica
Ryder ⛵️

CrossFit: 8:30 AM

465 Total lbs

9

Brenna
Jarrells

CrossFit: 8:30 AM

460 Total lbs

10

Gretchen
Otero

CrossFit: 8:30 AM

440 Total lbs