We have designed a number of Benchmark Box WOD’s (BB WOD) to test your level of fitness. These BB WOD’s will show up periodically in our programming. It is a perfect moment for you and your coaches to understand the progress you are making and adjust the cycles where needed to work on weaknesses.




The CrossFit Total WOD appeared first on August 29th, 2012 at CrossFit.com.

What is it?

Your best of 3 attempts of each of the following lifts:

1 x Back Squat

1 x Shoulder Press

1 x Dead Lift

Your score is:

Total kg’s of all 3 three lifts

You got 2 options you either record your scores in a LOG BOOK. We sell them in the box so pick one up or you go digital and use SUGARWOD


Step 1: Download the SugarWOD App on your phone, it's for Free

Step 2: Sign Up with Email / Sign Up with Facebook (AKA Create your account)

Step 3: Find My Box

Step 4: Log your Scores after Every Workout

Step 5: Connect with Others in the Box and Invite them