11/20/2017 CrossFit Totals

CrossFit Totals

The CrossFit Total is a series of three exercises combined into a strength test that was conceived by weight lifting coach Mark Rippetoe in 2006 for the CrossFit community. Consisting of the squat, overhead press and deadlift, the CrossFit Total is designed to be more accessible then the Olympic lifts and assesses whole body functional strength. Followers of CrossFit perform the CrossFit Total every month or so to measure their strength gains.


Prior to attempting the CrossFit Total, it is important to warm up thoroughly. This is best achieved by performing some light cardio and dynamic stretching. Once your general warm up is complete you should then perform two to four sets each of the squat, overhead press and deadlift in preparation of your test lifts. According to Rippetoes’ rule for the CrossFit total, you are allowed three attempts at each exercise to establish your one repetition maximum. Your first attempt should be safe — a weight that is heavy but you have no doubt that you will be able to complete the lift. Your second attempt should be closer to your best and the final lift an attempt at a new personal record. Record the weight of your heaviest lift for each exercise and combine them to calculate your CrossFit Total.

Exercise Selection

 All of the exercises used in the CrossFit Total are performed in the standing position. This, says Rippetoe, means that these exercises have the greatest carryover to sports and real life activities. Although good technique is essential, the squat, overhead press and deadlift are easily learned and much simpler to perform than the very technical Olympic lifts: the snatch and clean and jerk. The bench press, not included in the CrossFit Total, is performed lying down. This, says Rippetoe, reduces it’s functional benefits, especially when compared to the standing overhead press. No special equipment is required for the CrossFIt Total which makes it very accessible regardless of where you chose to workout.

Using the Results

Once you have completed all of your attempts and you have your CrossFit total, you can compare your results with other CrossFitters and with the normative table. Based on body weight, your score will result in a ranking of untrained, novice, intermediate, advanced or elite. Each exercise can also be compared individually so that you can ascertain areas of weakness. Strive to maintain your current body weight and increase your total or lose body weight while maintaining the same total. Both scenarios demonstrate an increase in functional strength.




Kipping Pull Ups


3 rounds for time

2 X Cindy

5 pullups

10 push ups

15 air squats

1 X DT

12 deadlifts (155/105#)

9 hang power cleans

6 push jerks

A deadly little combination of an original CF Girl benchmark coupled with one of our favorite heroes.

11/15/2017 Fight Gone Bad

Fight Gone Bad is one of the CrossFit benchmark WODs. It was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest. It has been used in 3 and 5 round versions. The workout first appeared on CrossFit.com on 1 December 2004, although a hint of the workout appeared as just a snapshot image on 7 October 2003. It was so named, after BJ Penn, a professional mixed martial artist, remarked that it was like a “fight gone bad” when asked how it compared to a real fight.[1]

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

  1. . Wallball Shots: 20/14 pound ball, 10 ft target/9 ft target (Reps)
  2. . Sumo Deadlift High-Pull: 75/55 pounds (Reps)
  3. . Box Jump: 20″ box (Reps)
  4. . Push Press: 75 pounds/55 pounds (Reps)
  5. . Row: for calories (Cal)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

11/13/2017 Never Miss A Monday!

Part A:

work to a 3 rep power clean-touch and go

Novice athletes can drop and concentrate on form

Part B:


AMRAP in 8 minutes


3 cleans (185/125#) power OR squat


3 cleans


3 cleans


6 cleans


6 cleans


6 cleans

etc…adding 3 reps to the HSPU each round, and 3 reps to the clean every 3 rounds.

11/11/2017 Happy Veteran’s Day!

Celebrate our Vets with a Hero WOD today at CFS!  In addition, we are also acknowledging the birthday of the United States Marine Corps yesterday!



20 min AMRAP

6 deadlifts (225/155#)

7 burpee pull ups

10 kb swings (2/1 pood)

200 m RUN

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.