#### Sunday, January 31 2016

Posted by *Mandee* on January 30, 2016 | 11 Comments

**WOD:**

“CrossFit Total”

15 minutes: 3 attempts at the back squat

15 minutes: 3 attempts at the shoulder press

15 minutes: 3 attempts at the deadlift

The order for performing the 3 lifts will be squat, press, then deadlift. The best single attempt for each of the 3 lifts are added together for the CrossFit Total.

CFHSV getting work done!

Lunch class working hard!

At the fire station.

Total=1000#

Bs-350# 15# PR

Sp-185# 10# PR

DL-465# 10# PR

Wouldn’t of done this without my crew. They pushed me the whole way.

Dude that is awesome!!! Big milestone hitting 1000 for the total! AND three PRs! ðŸ™‚

Back Squat-185

Press-90

DL-275

Total-550

You are an awesome, motivating role model, Tracy!

475 / 205 / 530 = 1210 pr

So strong! Nice work, Mac!

Home Gym, 2:30:

A: E3:00OM, strict bear complex*2 (not tng), start weight 135#, increase by 10#, finished at 205# (goal was to achieve clean, solid lifts).

B: EMOM, 1 heavy sqt clean thruster, start at 135#, increase by 10# until fail, hit 225# and stopped.

C: E1:30OM, 6 rds, 2sqt clean+2thrusters+2push press @115#, then repeat sequence EMOM for 6 rds, then repeat sequence E30sec for 6 rds.

407/187/435=1029 (PR)

185 (PR) / 125 (PR)/225 (PR-hooray, I’ve been trying to budge that for a while! Thanks for the advice, Josh!) = 535