Monday – 12/4/17

Warm-up
1 set:
Hip Cross-Over x 10
Rollover to V-sit x 10
Lateral Lunge x 10
Forward Lunge x 10
Leg swings (front-to-back and side-to-side) x 10 each
PVC pass throughs x 10
PVC OHS x 5
+
2 sets:
Theraband Squat @5511 w/ KB in Goblet hold x 5/leg
Single Leg RDL w/ KB x 5/leg

Workout
A. Back Squat; 2-4 reps x 5 sets, rest 2-3min
*Build to tough 2

B. “The Chief”
Against a three-minute running clock, complete as many rounds and repsas possible of:
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
*Repeat for a total of five sets, resting 60 seconds between sets.
*Pick up each set where you left off when the last ended.

*Click the tag to see when you did it last and beat your score!

 

Thursday 9/28/17

Look at the size of Drew’s Arms!! Keep smashing them protein shakes Drew!

A. Take 15 minutes to build to today’s 1-RM Clean & Jerk

B. “The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
*Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

 

6/24/14 Tuesday

Performance

A. Take 15 minutes to establish a 1-rep max Power Clean

Beginners: EMOM for 10min perform 2 Hang Power Cleans

+

“The Chief”

Against a three-minute running clock, complete as many rounds and reps as possible of:

3 Power Cleans (135/95)

6 Push-Ups

9 Air Squats

Rest 60 sec x 5 sets

* Pick up each set where you left off when the last ended.

* Score is total rounds/reps completed

 

Competition

Wod will be posted at gym

4/12/14 Saturday

Performance

“The Chief”

Max rounds in 3 minutes of:

3 Power cleans 135/95

6 Push-ups

9 Squats

-Rest 1 minute. Repeat for a total of 5 sets.

*Score is total reps of all 5 rounds

– OR –

Team “Chief”

Max rounds in 5 minutes of:

3 Power Cleans 135/95

6 Push-Ups

9 Air Squats

-Rest 1min, Repeat for a total of 5 sets

-In teams of two, partners alternate to complete whole rounds. After each 5 minute AMRAP, teams will rest one minute and then do another 5 minute AMRAP. The cycle will repeat for 5 rounds.

*Your overall score is a total number of reps completed throughout the entire workout.

 

Competition

Wod will be posted at gym

1/14/13 Monday

FitCamp

CrossFit’s “Chief-ish”

Max rounds in 3min of:
3 KB Swings
6 Pushups
9 Air Squats

Rest 1min. Repeat for a total of 5 cycles

Fitness

A1. Bulgarian Split Squats @ 30×0; 6-8 x 4sets; rest 60sec

A2. Single Arm Trap 3 Raise @ 2111; 10-12 x 4 sets; rest 60sec

+

Two sets for times of:

Row 500 Meters

30 Wall Ball Shots (20/14 lbs)

Rest 3 minutes

Performance

A1. Front Squats @ 20×1; 2-4 x 5 sets, rest 20sec

A2. Unbroken Chest-to-Bar Pull-Ups; 10-15 x 5 sets; rest 3-4 min

+

15-12-9 reps for time:

Hang Squat Cleans 135/95

Burpees

 

“Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.”