CrossFit | 210804


Workout of the Day


CrossFit Total

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

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Compare to 201019.

Newer athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. Intermediate athletes should attempt max effort lifts for each movement.

Beginner Option:
Back squat 3-3-1-1 reps
Shoulder press 3-3-1-1 reps
Deadlift 3-3-1-1 reps

Comments on 210804


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Sebastian Wieczorek
September 15th, 2021 at 8:33 am
Commented on: 210804

September 15th, 2021

wu: bike, scales, planks

skill: db variations

wod: cf total

1 rm bsq 110 kg

1 rm press 52 kg

1 rm dl 130 kg

292 kg

post: bike

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Jeff Chalfant
August 26th, 2021 at 7:14 pm
Commented on: 210804

Didn’t have access to a barbell and rack so I improvised some squat type work that emphasizes my weaknesses.

5x7reps each side weighted shrimp squats, 10lb Db

Then played a bit with:

5-7 presses to handstand hold (2 lowers)

Then maxed out overhead with:

5 sets of wall facing HSPU:

set 1:4partial reps and a negative

set 2: 3 partial reps+neg to headstand

set 3: 2 partial reps plus full rep

set 4: 2 full reps

set 5: 3 full reps (pr)

Could have followed that up with a few hill sprints to get some posterior chain recruitment in substitute of deadlifts but I didn’t think of that until today!


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Mario Cruz
August 17th, 2021 at 11:58 pm
Commented on: 210804

BS 255

ShP 130

DL 325

Crossfit Total 710lbs

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Dan Morris
August 17th, 2021 at 1:47 pm
Commented on: 210804

BS: 305

SP: 145

DL: 355

42 / 6’0 / 190

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Jeffrey Howard
August 14th, 2021 at 12:30 am
Commented on: 210804


CrossFit AFK

885lb (355-125-405)

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Courtney Guthrie
August 14th, 2021 at 12:02 am
Commented on: 210804

Back squat 145 (all time 165)

shoulder press 65 (all time 70 or 75 I can’t remember)

deadlift 210 (15# PR) hell. yes.


CrossFit AFK

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Leonel Manzilla
August 13th, 2021 at 3:01 am
Commented on: 210804

415 backsquat (NEW PR)

145 shoulder press

425 deadlift(2) (failed435) (pr445 ultrapumped)

985 lb total

Male Rx 175cm 82kg 23y

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QiHui Xing
August 12th, 2021 at 7:15 am
Commented on: 210804

210804:back squat:140kg,shoulder press:60kg,deadlift:150kg.Total:350KG.

190709:back squat:150kg,shoulder press:65kg,deadlift:160kg.Total:375KG.

200120:back squat:140kg,shoulder press:60kg,deadlift:165kg.Total:365KG.

200621:back squat:155kg,shoulder press:66kg,deadlift:170kg.Total:391KG.

201019:back squat:160kg,shoulder press:65kg,deadlift:170kg.Total:395KG.

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QiHui Xing
August 12th, 2021 at 7:15 am
Commented on: 210804


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Brett Eckles
August 10th, 2021 at 2:39 pm
Commented on: 210804

Back Squat: 315

Press: 155

Deadlift: 420

Total: 890


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Michael Arko
August 9th, 2021 at 3:39 pm
Commented on: 210804

Completed today, Monday 8/9, with a twist: I combined it with WOD 210725 (5-5-5-5-5 back squats), which served as "warm-up".

Squat = 235

Shoulder Press = 115

Deadlift = 275

TOTAL = 625 lbs

Last time:

210+110+280 = 600 lbs

So, better squat, better press, worse deadlift.

Note: I set a 5-min time cap to find max (following warm-up reps); if no cap, I probably would have bested the 280 DL, too.

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Morgan Greene
August 8th, 2021 at 4:27 pm
Commented on: 210804





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Lincoln Kerger
August 6th, 2021 at 6:26 am
Commented on: 210804

Worked on drilling technique.

5+ reps each working up to final weight of each:

BS - 225#

SP - 105#

DL - 275#

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kevin robinson
August 6th, 2021 at 12:36 am
Commented on: 210804

Male, 49 y/o, Rx

Back squat 275-305-320

strict press 150-160-170

deadlift. 290-315-335

no pr’s

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Jeffery Powell
August 5th, 2021 at 1:17 pm
Commented on: 210804



145, 155, 160, 175,


95, 105, 115, 125


135, 145, 165, 175

Total: 475

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Talon Sprouse
August 5th, 2021 at 3:00 am
Commented on: 210804

Squat: 345

Press: 165

Deadlift: 475

Total: 985

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Andrew Appleton
August 5th, 2021 at 1:36 am
Commented on: 210804

745 total

BS 285

SP 140

DL 320 (all weight I had at home)

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Liz Rekas
August 5th, 2021 at 1:21 am
Commented on: 210804

5-5-5-3-3 reps for each:

Sq 55-65-70-75-75

pr 35-45-45-50-50

DL 85-95-105-115-120

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Richard Ramirez
August 4th, 2021 at 11:15 pm
Commented on: 210804

Woowee! Went with beginner option: Back squat - 135, 185, 205, 255. Shoulder press - 95, 105, 110, 115. Deadlift - 135, 205, 255, 275. Took a while for everything to stop crack-a-lacking…Thx for the joint loosening workout!

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Christian Simpson
August 4th, 2021 at 10:20 pm
Commented on: 210804

Today: 275#/145/345 = 765

10/19/20: 305pr/155pr/370pr = 830#

6/21/20: 285/150/345 = 780#

1/20/20: 245/125/300 = 670#

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Steve Day
August 4th, 2021 at 10:00 pm
Commented on: 210804

750lbs total

BS 280

SP 145

DL 325

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Antonio Alves
August 4th, 2021 at 9:59 pm
Commented on: 210804

Only 2x 9,5 KG dumbbells available, so modified this one to:


4 1-minute AMRAP sets of DB front squats, shoulder presses and deadlifts

SCORE: Squats - 18/20/20/22 / Presses - 15/16/15/15 / Deadlifts - 23/26/25/26


Completed a few more sets to hit 100 reps for the squats and presses and 150 for the deadlifts.

Shoulders still sore from recent beatings.

Despite the light weights, nice workout.

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Scott Lobenberg
August 4th, 2021 at 8:49 pm
Commented on: 210804

Back Squat 205#

Strict Press 135#

Deadlift 265#

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Brian Watkins
August 4th, 2021 at 8:28 pm
Commented on: 210804

squat 165DL 225 overhead press 135 sets of 3

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Aj Hanson
August 4th, 2021 at 6:58 pm
Commented on: 210804

back squat 275

deadlift 385

push press 155


back squat 250

deadlift 245

push press 75

tryed to deadlift 405 but couldn't pull it off the ground. PR on the back squat to scared to go any heavier. PR on the push press..also scared to go any heavier.

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James Gentile
August 4th, 2021 at 6:33 pm
Commented on: 210804

Squat - 285

Shoulder Press - 155

Deadlift - 310 (max at the home gym)

Total = 750lbs

Squat felt jenky, thought I could go heavier maybe need to warm up more. Press is maxed. Deadlift definitely not.

Got a lot of WODs to makeup, did Andi yesterday and sore as hell today. Followed this with 7/30's sprint plus deadlift for which I also used the above weight. Results there.

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Charlie Pokorny
August 4th, 2021 at 6:12 pm
Commented on: 210804

Back squat 345 - Press 195 - Deadlift 460

Total = 1000-lbs

25-lb PR over 201019 which was 975.

Might have tried for a bit more on the deadlift but ran out of time.


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James Gentile
August 5th, 2021 at 1:32 pm

Damnnnnnnnnnn nice work!

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Nicole Deaver
August 4th, 2021 at 12:31 pm
Commented on: 210804

Back squat: 205

Shoulder Press: 70

Deadlift: 215

Total: 490#

Compare to:

Back squat: 210#

shoulder press: 70#

Deadlift: 230#(PR- due to no more weight)

Total: 510#

No new PRs, & my Total PR is 520# (6/21/20) so a little disappointed today.

My joints have been very achy the past week, maybe my fish oil that I've been out of definitely was doing me some good.

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Charles Meyers
August 4th, 2021 at 12:20 pm
Commented on: 210804

Back squat, 1 rep 280

Shoulder press, 1 rep 155

Deadlift, 1 rep 305

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Par Larsson
August 4th, 2021 at 9:50 am
Commented on: 210804

Press 115 x5

BSQT 245x5 lol elbow pain high back

DL 235x5

Tab Sprint

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Steven Thunander
August 4th, 2021 at 3:14 am
Commented on: Workout Tips

Globo scale: Its been awhile since I've been here but after the Crossfit Games I figured I would resume this project. It was awesome to see everyone at the Games that I havent seen in 2 years (or a year and a half, if you were in Miami for WZA last year) and a shoutout to the fan workout staff for a well ran fan experience, and the other volunteers and vendors for an amazing event.

For this, it is strongly recommended to find a gym with the proper equipment and follow the scaling recommendations if needed. Most globos will have a barbell, rack and plates. If you are in Planet Fitness, hotel, or a similar gym (or only have dumbbells), load up the Smith Machine (yes I know) or work up to a heavy dumbbells front squat, strict dumbbell shoulder press, and dumbbell deadlift. If you max out the dumbbells, go for max reps of the movements with good form. Bodyweight subs warmup then perform three sets of max weighted pistols, strict HSPUs , and banded good mornings or supermans, (or try to deadlift your car or some odd object, safety first). Scale as needed.

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Gennjfer Giuntini
August 4th, 2021 at 2:20 am
Commented on: 210804

Back Squat 1-(287 lb)

Shoulder Press 1-(165 lb)

Deadlift 1-(364lb)

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Chris Sinagoga
August 4th, 2021 at 1:21 am
Commented on: 210804

Champions Club Scaling Notes


Nothing to rant about


A much-welcomed "easy" day after 6 freaking workouts in a row!


Is my body feeling geed enough to go for legit prs, or am I going to go for quality?


Pick one lift, regular max effort format, try sets of 5 or 10. Deadlift might be best bet here.


Same as technique scale


Do a short burpee set or sprint before each lift, make a light weight feel heavy.


Upper-body - Back squats

Lower-body - press


Did deadlift at 375 (missed 385 and 390)

Then later in the day did sets of 50# dumbbell strict press between mopping the floor


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