Workout of the Day


CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

20 minutes of scale practice and stretching.

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Compare to 190616.

FDA Overlooked Red Flags In Testing of New Depression Drug

"In March, the Food and Drug Administration approved a ketamine cousin called esketamine, taken as a nasal spray, for patients with intractable depression. With that, the esketamine nasal spray, under the brand name Spravato, was introduced as a miracle drug—announced in press releases, celebrated on the evening news and embraced by major health care providers like the Department of Veterans Affairs. The problem, critics say, is that the drug’s manufacturer, Janssen, provided the FDA at best modest evidence it worked and then only in limited trials. It presented no information about the safety of Spravato for long-term use beyond 60 weeks. And three patients who received the drug died by suicide during clinical trials, compared with none in the control group, raising red flags Janssen and the FDA dismissed."

Read the article FDA Overlooked Red Flags In Testing of New Depression Drug

Comments on 190709


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Wagner Marcoli
July 26th, 2020 at 11:16 am
Commented on: 190709


every 2’ for 6’

3 Shoulder Press (125)

every 2’ for 6’

3 Front Squat from ground (175)

every 2’ for 6’

3 Deadlift (305)

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Tercio Dal Col
July 21st, 2020 at 11:59 pm
Commented on: 190709

135lb (shoulder press + 165 (front squat) + 265 (deadlift) - (max 3 reps)

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Wagner Marcoli
July 26th, 2020 at 11:12 am


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Manchild Manchild
November 13th, 2019 at 6:13 pm
Commented on: 190709

MaxRack, 10 minutes each

250 + 120 + 310 = 680

(2nd time fasted; 2 times ago 265+120+325; but last time 235+120+305)

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Kury Akin
September 17th, 2019 at 2:35 pm
Commented on: 190709

3s @ 105. 62.5. 150kg

Prev: 3s @ 100. 60. 145kg

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Morgan Greene
July 26th, 2019 at 6:21 pm
Commented on: 190709

BS: 335 (failed on 345)

SP: 175

DL: 365 (trap bar)

total: 875

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Cy Azizi
July 26th, 2019 at 12:17 am
Commented on: 190709

Squat: 220




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Clint Michael
July 21st, 2019 at 5:16 pm
Commented on: 190709

Back squat - 320 lbs.

Shoulder press - 160 lbs.

Deadlift - 445 lbs.

Total = 925 lbs. (PR)

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Kyle Buchanan
July 15th, 2019 at 3:15 pm
Commented on: 190709

155/70/195 kgs

stretching and scales completed.

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Claire Fiddian-Green
July 14th, 2019 at 5:18 pm
Commented on: 190709

Did a mix of the three WODs programmed for this cycle. Yesterday, I did Mr. Joshua, so my posterior chain is feeling it today.

800 m run

Back Squat: worked up to 1@155 lb., then did 3@135 lb.

Should Press: worked up to 1@80 lb., failed twice at 85 lb.

Then completed 30 power cleans and push jerks at 85 lb. (essentially a “Grace” light)

Then completed a 5,000 meter row in 22:25.

Total workout time of 58:10.

Completed 07/14/2019.

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Alex Pham
July 14th, 2019 at 3:20 pm
Commented on: 190709


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Robert VanNewkirk
July 13th, 2019 at 9:40 pm
Commented on: Negative Push-ups

This is another great one. Power to the People.

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Js Smith
July 13th, 2019 at 5:06 pm
Commented on: 190709

scaled to 5reps w/ brace and increased rests. Kept wrist straight during SP & stopped at it’s limit.

Bs: 35/45/55/65/75/85/95/105/115#

Sp: 15/25/35/45/55/65#

Dl: 65/75/85/95/105/115/125#

Did more & cleaner reps than last time

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Matt Duplessis
July 13th, 2019 at 4:32 pm
Commented on: 190709


Squat: 305

Press: 175

Deadlift: 415

Total = 895# (5# heavier than 6/17/2019)

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Byron Hills
July 12th, 2019 at 2:15 am
Commented on: 190709

285+135+290 = 710

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Lucas Allan
July 10th, 2019 at 6:59 pm
Commented on: 190709



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Vincent Dahlqvist
July 10th, 2019 at 3:33 pm
Commented on: 190709

Backsquat 243Ibs

Shoulder press 110Ibs

Deadlift 309Ibs

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Cor Oz
July 10th, 2019 at 3:02 pm
Commented on: 190709

1x75%, 1x85%, +5lb pr attempts

S: 195, 225, 260pr

P: 70, 80, 90

D: 270, 305, 360f, 360pr

For time:

Put all the plates away

Got distracted chatting

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Christopher Tipton
July 10th, 2019 at 12:53 pm
Commented on: 190709


Deadlift 295

Overhead press 140

Squat 245

Total 680

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David Smith
July 10th, 2019 at 1:51 am
Commented on: 190709

775 total

Squat 295

press 145 (!)

dead 335

Bout to go do a shoulder workout because I’m weak. Been a long day of remodel construction work low back felt fatigued coming into this test. Oh well. GPP.

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David Smith
July 10th, 2019 at 2:20 am

Finished with a metcon


10 pushpress 95lbs

10 knee to elbow

10 dB snatch 45 lb

10 box jump 24inch

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Troy Allen
July 10th, 2019 at 1:46 am
Commented on: 190709

365/155/415 not PRs by any means but it’s been a while for this one

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Matt Zero
July 10th, 2019 at 1:20 am
Commented on: 190709

BS - 340

Press - 150

DL - 365

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Tripp Starling
July 10th, 2019 at 12:33 am
Commented on: 190709

Back squat 230 (pr)

Shoulder press 125

Deadlift 310 (pr)

665# workout pr

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Tripp Starling
July 12th, 2019 at 5:39 pm

Jackie: 135# back squat, 65# shoulder press, 175# deadlift

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Elliott Harding
July 9th, 2019 at 11:52 pm
Commented on: 190709

One rep is just to rough.

Staying with the following weights and trying to increase reps on this type of day.

Squat: 225x2

Overhead press: 135x2

Deadlift: 315x2

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Jessica Kroenke
July 9th, 2019 at 11:12 pm
Commented on: 190709

Back squat: 30# w/wall assist (weak knees)

Shoulder press: 60#

Deadlift: 150# (time to buy more weight)

Feels good to be back

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Shane Azizi
July 9th, 2019 at 11:12 pm
Commented on: 190709

Squat: 315

Press: 75

Deadlift: 365

Total: 755

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Cor Oz
July 9th, 2019 at 10:30 pm
Commented on: 190709

What does this mean: “20 minutes of scale practice and stretching".

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Emily Fenwick
July 9th, 2019 at 9:43 pm
Commented on: 190709

165 BS + 77 SP + 235 DL = 477

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Joseph Amaya
July 9th, 2019 at 8:48 pm
Commented on: 190709

wow who wrote that article? it was just too hard to read omg, I was with my wife and she couldn't read it neither, we appreciate the intention but a video explaining this info will be much easier.

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Sebastien Fitzpatrick
July 9th, 2019 at 8:32 pm
Commented on: 190709

Totally forgot to log this morning


BS: 385lbs (close to my PR)

SP: 135lbs (meh)

DL: 475lbs (PR!)

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Michael Arko
July 9th, 2019 at 6:38 pm
Commented on: 190709

For time, 21-15-9 reps of

Squat cleans, 95lbs

Dumbbell shoulder presses, 2x26lbs DBs


I have to boast a bit: scales went really well, with holds up to about 40 secs per position! Not the best form -- leg at around 75 deg -- but they were stable, steady and continuous.

Note on my subbed WOD: I don't have the equipment for max lifting, but I wanted to keep the basic Rx elements. I did this structure because Squat Cleans are combination of deadlift and front squat. I considered doing (scaled) Grace but I would have had to jerk the bar rather than press.

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Brendan Mullan
July 9th, 2019 at 6:18 pm
Commented on: 190709

BS: 170kg/374lb PR

SP: 80kg/176lb. PR

DL: 170kg/374lb. PR

Total: 420kg/924lb


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Clark Pew
July 9th, 2019 at 6:08 pm
Commented on: 190709

CF Total:

BS: 125#

SP: 95#

DL: 125#

(Need more weight in my garage gym, I have a bar, two 15# and two 25# plates)

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Nicole Deaver
July 9th, 2019 at 5:31 pm
Commented on: 190709

Back squat:205(PR)

Shoulder Press: 70

Deadlift: 230(PR)- due to no more plates

Total: 505(PR)

Matched compare to, I knew I was running in the afternoon so just worked up to last times numbers.

Ran 5k: 30:17

Not my worst (pretty close though), but hey got it done! Got a cramp halfway through so took a few 15-30sec walk breaks.

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Jim Rix
July 9th, 2019 at 6:23 pm

Nicole, you need a few more plates/bumpers! What a wonderful position to be in. :)

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Stacey Thompkins
July 9th, 2019 at 10:43 pm

Nice work!

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Nicole Deaver
July 10th, 2019 at 11:25 am

It’s crazy to think when we bought those plates about 2 years ago my husband said “when you can lift them consistently we will buy more.” I laughed saying well that will never happen! And here I am actually able to deadlift 230# for 1-2 reps (on most tries)!!

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Gordon Lee
July 9th, 2019 at 5:05 pm
Commented on: 190709

Back squat

3x 10 135lbs

3x 3 185lbs

Shoulder press

3x 5 95lbs

1x 115lbs


1x 10 135lbs

3x 1 225lbs

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John Doody
July 9th, 2019 at 4:40 pm
Commented on: 190709

755 total:




Definitely not a PR. My core is torn up from the past few workouts

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Stacey Thompkins
July 9th, 2019 at 3:12 pm
Commented on: 190709


From @streetparking


400m run

30 squats

20 DB power cleans 40# DB's

10 DB push press 40# DB's


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Kenny Hill
July 9th, 2019 at 2:42 pm
Commented on: 190709

Squat PR this morning at 300lb, deadlift was down from 350 to 315 this morning and OHP was down to 100 from 120 total this morning was 715lbs.

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Daniel Shepard
July 9th, 2019 at 2:09 pm
Commented on: 190709

DL 3x3@275

4 rounds:

400 meter run

30 lunges@50lb

Snatch practice

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Jim Rix
July 9th, 2019 at 1:53 pm
Commented on: 190709

Alternating front squats-back squats



Interspersed with DB bent over row

10-10-10-10 with 53# kb

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Mike Andridge
July 9th, 2019 at 12:30 pm
Commented on: 190709

Putzed around hotel fitness center then went for a run and did planks.

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Jim Rix
July 9th, 2019 at 1:55 pm

That's where I'll be later this week! Such a joy to get a hotel w/ at least a few DBs!

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Dyon Torrell
July 9th, 2019 at 4:43 am
Commented on: 190709

210kg squat full depth. 85kg military press. 250kg deadlift. 545kg or 1199 pounds.

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Chris Sinagoga
July 9th, 2019 at 4:18 am
Commented on: 190709

Champions Club Scaling Notes:


So think about yesterday. Think about the string of hero workouts that have come up recently. Think of all the volume and all the reps and how long all that crap took. And here we got 9 lifts. When I first saw this, I was like, "Geez again!?" But when I think about it, it's really self-scaling. People pr at the weirdest times and under the weirdest conditions. Recently we had a bunch of people pr on Cindy the day after we killed ourselves on our 5k run sub. So having a Total here gives us a chance to see how we're feeling. Go for a pr if you're feeling it. If you're burned out then you literally do 9 lifts that fall somewhere on the That One Felt Heavy spectrum then hang out after with some scales and stretches. These workouts do not exist in a vacuum, so make sure to digest them within the context of everything else.

Check the Compare-TOs for previous scaling notes

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Kyungtaek Kang
July 9th, 2019 at 4:02 am
Commented on: 190709

안양공식인증지부 크로스핏힘

405 + 200 + 405 = 1,010 lb (458kg)

강경택 45세/180cm/90kg

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Juan Acevedo
July 9th, 2019 at 2:29 am
Commented on: 190709



Heavy day! CrossFit is constantly varied not random. People often confuse variety with a lack of structure or logic. By the same token, people often believe that repetition cannot coexist with variance. Both ideas are wrong. Today think about this: the Total is designed to be the most efficient and elegant stimulus a barbell can give you to elicit maximal strength. In the conjunction of these three lifts, the column and the pelvis have to work hard to keep the integrity of the system under maximal loads. This combined with the fact that the benefits of lifting the heaviest loads every so often is necessary for the complete development of all athletes explains why we have the Total today, and we why we do it every so often. It also tells you what we want from this workout: we want the heaviest loads we can safely handle for all three lifts. Mechanics are king here. If you did 190626 and 190701, today is an awesome day to apply anything you learned on those days. If you did not, just play some ol' good tunes on the boombox and see where you can get. Athletes refining technique can use the options below.


This should not be a super big grind. The objective for all lifts is to get 3 reps with optimal mechanics at a very heavy load, not the heaviest load. The number of reps allows the coach to catch any big deviation in mechanics at a sub-maximal weight.

Back squat, 5 reps

Shoulder press, 5 reps

Deadlift, 5 reps


For athletes new to the movements

5 sets

0:30 Bottom of Squat Hold

7 Tempo Back Squats @4211*

*4 seconds on descent, 2 second pause at bottom, 1 second ascent, 1 second pause at top

5 sets

0:30 Overhead Barbell Holds

5 Tempo Strict Press @4012*

*4 seconds on descent, 0 second pause at bottom, 1 second ascent, 2 second pause at top

5 sets

0:30 active hold from pull-up bar

5 Pause* Deadlifts with slow decent

*2 second pause one inch from the ground, 2 second pause at knee, 1 second pause at top. Slow the decent, prioritize the initiation of the movements by sending the butt far back (hinging).

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Michael Hunter
July 9th, 2019 at 1:21 am
Commented on: Negative Push-ups

Love it! Deficit work!

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Bryan Rosen
July 9th, 2019 at 1:10 am
Commented on: 190709

Warm-up for 190709:


5 minutes of double- or triple-under practice.


3 rounds with an empty barbell of:

5 deadlifts

5 power cleans

5 should presses

5 bent over rows

5 back squats


For each lift use the following schema:

5 reps at 30% of 1RM

3 reps at 50% of 1RM

2 reps at 60% of 1RM

1 reps at 65% of 1RM

1 reps at 75% of 1RM

1 reps at 85% of 1RM

> First attempt should be about 90-95% of 1 rep max.

Ripp's Rules

1) Don't be stupid.

2) Don't be greedy.

3) Don't be pig-headed.

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Steven Thunander
July 9th, 2019 at 12:14 am
Commented on: 190709

Globo scale: as is. This one keeps coming up, usually once a month, so hit it hard. Obviously the safety rules apply: spotters or spotter arms if using regular plates on the squat. Deadlifts: use pads if the gym staff may yell at you for noise and control it on the way down in this case.

If without a barbell today, see about a guest pass/drop in to a CrossFit box, YMCA, Anytime Fitness, Golds, or any other gym with a barbell and rack that will let you do this. If that is not possible, save this one for another day and just move today. Otherwise, work to the heaviest pistol, step up or Bulgarian split squat you can, followed by strict DB press max (or max strict deficit HSPU) , then single leg deadlifts with two dumbbells, getting heavier each set. If you max, do an AMRAP set with the heaviest available dumbbells for each movement maxed.

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