WOD

Fri, Dec 9 2022

Sat, Dec 17, 2022 at 6:00pm Allure Holiday Party

Fri, Dec 23, 2022 at 7:00pm The 12 WODs of Christmas Celebration

Sat, Apr 29, 2023 at 7:30am Burpee Mile

Mon, May 29, 2023 at 10:00am Memorial Day Murph

Tue, Jul 4, 2023 at 10:00am Sparks Marina Paddleboard and BBQ

Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (4 days ago)

CrossFit 20221209

CROSSFIT TOTAL

Back Squat Max

Strict Press Max

Deadlift Max

Home WOD 20221209

CrossFit 20221209

(No Results Tracked)
Warmup

The 12 WODs of Christmas
- 'The CrossFit Total'

(record results in other tab)

CROSSFIT TOTAL

(Weight, Other Benchmark WODs)
This is a Max Effort of the following three lifts in the following order:

- Back Squat
- Strict Press
- Deadlift

After warming up you have 3 attempts to lift the most weight possible at each lift.

Your score is the total combined weight of the three max lifts

100%

Planned: Sat,Jan3,2026 Sat,Dec21,2024 Mon,Aug26,2024 Mon,Dec18,2023 Fri,Dec9,2022 Sat,Nov12,2022 Tue,Jul19,2022 Tue,Dec28,2021 Sun,May9,2021 Wed,Mar10,2021 Tue,Jan19,2021 Mon,Aug3,2020

Today

All Time

1^st	541 Rx	Coach A Fri, Dec 9, 2022
2^nd	450 Rx	Coach E Fri, Dec 9, 2022
3^rd	435 Rx	Coach B Fri, Dec 9, 2022
1^st	515 Rx	Matt Fri, Dec 9, 2022

1^st	600 Rx	Nicole Sat, Jan 3, 2026
2^nd	575 Rx	Coach A Sat, Dec 21, 2024
3^rd	539 Rx	Erandi Mon, Aug 26, 2024
1^st	965 Rx	Coach C Mon, Aug 26, 2024
2^nd	915 Rx	Brandon Sat, Jan 3, 2026
3^rd	905 Rx	Nick Sat, Dec 21, 2024

Marcus	595 Rx
Coach A	541 Rx
Matt	515 Rx	13^th
Courtney	485 Rx
Zack	470 Rx
Tricia	460 Rx
Coach E	450 Rx
Coach B	435 Rx	Eh
Joanie	325 Rx
Elizabeth J	295 Rx

Back Squat Max

(Weight, Squats)
Find Your 1 Rep Max Back Squat Weight

100%

Planned: Sat,Jan3,2026 Mon,Aug26,2024 Thu,May30,2024 Thu,Apr4,2024 Sun,Dec31,2023 Mon,Dec18,2023 Wed,Aug9,2023 Sat,Jun3,2023 Fri,Dec9,2022 Wed,Nov23,2022 Thu,Oct27,2022 Sat,Jul30,2022

Today

All Time

1^st	195 Rx	Coach A Fri, Dec 9, 2022
2^nd	165 Rx	Coach E Fri, Dec 9, 2022
3^rd	155 Rx	Coach B Fri, Dec 9, 2022
1^st	215 Rx	Matt Fri, Dec 9, 2022

1^st	220 Rx	Coach A Thu, Apr 4, 2024
2^nd	215 Rx	Nicole Sat, Jan 3, 2026
3^rd	200 Rx	Coach E Mon, Dec 18, 2023
1^st	395 Rx	Coach C Sun, Dec 31, 2023
2^nd	355 Rx	Perry Tue, Feb 5, 2019
3^rd	335 Rx	Brandon Sat, Jan 3, 2026

Marcus	235 Rx
Matt	215 Rx	11^th
Sushant	215 Rx
Coach A	195 Rx
Tricia	180 Rx
Courtney	180 Rx
Coach E	165 Rx
Zack	165 Rx
Joanie	165 Rx
Coach B	155 Rx
Elizabeth J	95 Rx

Strict Press Max

(Weight, Misc Barbell)
Find 1 rep max shoulder/military/strict press weight.

100%

Planned: Sat,Jan3,2026 Sat,Aug2,2025 Sat,Jul19,2025 Sat,Jun28,2025 Mon,Apr28,2025 Mon,Mar10,2025 Tue,Dec3,2024 Mon,Aug26,2024 Sat,Apr13,2024 Mon,Dec18,2023 Fri,Dec9,2022 Tue,Jul19,2022

Today

All Time

1^st	90 Rx	Coach A Fri, Dec 9, 2022
2^nd	85 Rx	Coach B Fri, Dec 9, 2022
3^rd	75 Rx	Coach E Fri, Dec 9, 2022
1^st	105 Rx	Matt Fri, Dec 9, 2022

1^st	105 Rx	Nicole Sat, Jan 3, 2026
2^nd	95 Rx	Coach A Sat, Aug 2, 2025 Erandi Mon, Aug 26, 2024
3^rd	92 Rx	Coach B Mon, Dec 18, 2023
1^st	165 Rx	Nick Sat, Aug 2, 2025
2^nd	160 Rx	Coach C Sat, Jun 28, 2025
3^rd	155 Rx	Brandon Sat, Jan 3, 2026 Carlos Sat, Jun 28, 2025 Joe K Sat, Dec 21, 2024

Marcus	105 Rx
Matt	105 Rx
Sushant	105 Rx
Coach A	90 Rx
Coach B	85 Rx
Tricia	80 Rx
Zack	80 Rx
Courtney	80 Rx
Coach E	75 Rx
Elizabeth J	65 Rx
Joanie	65 Rx

Deadlift Max

(Weight, Misc Barbell)
Find your 1 rep max deadlift weight.

100%

Planned: Sat,Jan3,2026 Mon,Jun16,2025 Mon,Aug26,2024 Sat,Aug17,2024 Wed,Jan10,2024 Sun,Dec31,2023 Mon,Dec18,2023 Wed,Mar29,2023 Fri,Dec9,2022 Tue,Jul19,2022 Wed,Sep15,2021 Fri,Jun25,2021

Today

All Time

1^st	256 Rx	Coach A Fri, Dec 9, 2022
2^nd	210 Rx	Coach E Fri, Dec 9, 2022
3^rd	195 Rx	Coach B Fri, Dec 9, 2022
1^st	195 Rx	Matt Fri, Dec 9, 2022

1^st	295 Rx	Julie A Mon, Jun 16, 2025
2^nd	280 Rx	Nicole Sat, Jan 3, 2026
3^rd	275 Rx	Coach A Sat, Aug 17, 2024
1^st	475 Rx	Nick Sat, Aug 2, 2025
2^nd	455 Rx	Coach C Mon, Jun 16, 2025
3^rd	425 Rx	Brandon Sat, Jan 3, 2026

Sushant	275 Rx
Coach A	256 Rx
Marcus	255 Rx
Zack	225 Rx
Courtney	225 Rx
Coach E	210 Rx
Tricia	200 Rx
Coach B	195 Rx
Joanie	195 Rx
Matt	195 Rx
Elizabeth J	135 Rx

Home WOD 20221209

(Reps)
Warmup: 2 rounds
- 1 min jump rope
- 30 sec toe touches
- 30 sec bear crawl
- 30 sec walking lunge steps
- 30 sec dive bomber push-ups
– No rest between movements.
– Rest 1 min between rounds

WOD: 3 rounds for Reps
- 1 min Air Squats
- 1 min Pike Pushups (floor)
- 1 min Jumps onto, or over, an object (20 inches)
- 1 min unweighted Good Mornings
- 1 min Up-Downs
(rest 1 min between rounds)

Stretch: 2 rounds
- 30 sec lacrosse ball Calf Roll /leg
- 30 sec lacrosse ball Foot Roll /foot