Awww no I just did a ton of power cleans =P CPOs ROCK!

3 minutes?

Awesome new WOD! Also reminds me of Celtic Great Robert Parish

Gotta be 30 minutes, right?

this is my first chief... Can;t wait

#2, #4

it's five cycles of three minutes each Bro

15 minutes total

This one looks awesome, happy suffering everybody(:

Love all the new WOD's this summer. Good stuff.

This looks like an fun workout, cant wait to do it tomorrow. Enjoy the WOD tomorrow everyone!!!!!!!

My first chief.....

sounds simple....but I know it will crush me...

Thats why I love Crossfit

Great video! I love the last guy's comment:

"That wasn't no joke. I don't know whose idea that was!"

All Hail the Chief! This has a taste of Pukie written all over it because I know I'm not going to be able to pace myself after a week off from Crossfit. Can't wait for this one to crush me...3, 2, 1 go!

Nice to see CJ from CFSD in a video. I wonder if he came up with this workout? I wouldn't be surprised, that guy came up with the most wicked warm-ups at the level 1 cert in San Diego on the weekend of July 19th. He's a great trainer too.

The Chief, very nice, I'll see you tomorrow.

Have Fun, Train Hard,

Billy

This isn't going to be fun.

#2 & #4

With the 1 minute rest breaks, it will be 19 minutes total with 15 minutes of actual work time.

3 min work
1 min rest
3 min work
1 min rest
3 min work
1 min rest
3 min work
1 min rest
3 min work
Fall down and vomit... Heh heh heh!

Just got my ass kicked at "Michael" :-(

My buddy came over and did it with me. He works out at the Reno Affiliate. It was my first time doing this one and strangely, the first time doing a timed WOD with GHD sit-ups. That's what killed me. I was equal or faster at running and back extensions. But I DIED on the GHD sit-ups. Humbling... He suggested that we make it a monthly tradition to do Michael. I gotta work on my sit-ups. I plan to kill it next time I do this one.

This doesn't sound good. No, I don't like the sound of this one at all.

Doing Level I cert at San Diego, so I'll have to try Chief some other time.

Loving every second of misery there.

Its always worse than it sounds!

can power cleans be from the ground or from a standing holding the barbell position? ive seen videos of both done on crossfit and was wondering what the standard should be for completing more than one power clean in a row.

this is going to be awesome!

#20 -- from the ground is a full power clean; from the hang is a hang power clean

Unless it says hang power clean, I'm doing full power cleans

Rob #20

Power cleans are from the ground, hang power cleans from a partial squat.

Comment #20 - Posted by: Rob:

No. Power Cleans are from the floor. What you described is called a Hang Power Clean.

Check out the video linked to today's WOD. As you see them doing, it's all from the ground to the shoulders in the rack position.

Now for the difference, check out the "Nasty Girls" WOD video...that's what a Hang Power Clean is.

HAHAHAHA the last comment of the video cracked me up! Its funny because Ive said the same thing at the end of many CF WOD.

Tomorrow will be my first day trying out my new Vibram KSO's. Hopefully all will go well!

Well, in honor of the few years I spent in the Navy I will do this one, and look forward to it, but I must say I don't recall a single Chief who could have done this. Anchors Aweigh, baby!!

As a graduate of the University of Illinois I'll do everything that I can to uphold the tradition. That includes "The Chief". Save the CHIEF!

KF

I say if you use hang power cleans, it should be called The Chef (since that means cutting it down a bit). Then, if you chase it with a Swedish massage, it can be called the Swedish Chef. My goal is to scale or adjust as many of the WODs as possible in ways that allow for naming them after Muppet Show cast members.

This one looks like it will be a lot of fun/torture. I have no clue how many rounds I will be able to do, shooting for 4 rounds per cycle for 20 total; we shall see.

Awesome workout! Can't wait to try it - but it will have to wait until later in the week. Got a date with Grace first ...

Cool video.

looks a like a great workout. can't wait to hit it in the morning.

thanks.

#26 - My Master Chief could do it - and will.

You can't know the satisfaction of working with a great CPO, Senior Chief, or Master Chief. It will be a genuine, humble pleasure to do this in tribute to what the CPO community has done for our Navy, our Nation. Tom Clancy said it best - just about every nation finds a select group to form the officer class - the armed forces of the United States are unique in the incredibly talented, remarkably autonomous and truly mission critical enlisted men/women which we put in the field, in the planes, on the bridge.

Thanks Coach and Lauren! Paul

44/6'1"/185

just got home. late post.

5x3 clean and jerks: 205 210 215 220 225

clean: singles 245 and 255(pr)

liking "the chief." liking the sound of this one a lot.

Hey Hey now, if we are going to have a "chiefs" workout then we are going to have to have a "sergeants" workout to represent the sergeants in the Army and the Marines who really make things happen in the military.

#27 Weemsfit - LOL! But aren't most of the WODs "Gonzo" or "Animal"?

Yeah, I seem to recall that the main requirement for becoming a CPO is the spinaldectomy and the addition of 30 lbs of gut! Ok, ok, I'm kidding. I knew some seriously kick-a$$ chiefs (none as hardcore as Badger, but I was on submarines).

We're gonna have to do this one at DEFY! very soon! 3...2...1...GO!

Jonathan - PO1(SS) '89-'96

Thank you for this WOD Coach!

Steve, Hospital Corpsman Chief Petty Officer (DV/PJ/FMF) USN/R, Ret.

F/20/5'8"/155
I've been off the main page site since my college semester started. I still Crossfit 3 days a week, but my hectic schedule doesn't allow for any more workouts than that. =( I'm home for the weekend and went to my home affiliate today and made up 2 workouts from the last cycle:
5x3 clean and jerks 95-105-105-110-115
Impressed my form and loads were still pretty good after not doing much oly lifting lately...
5 minutes later:
9/11 wod: Nate
2 mu (jpu/dip sub, 3/mu)
4 hspu (feet over dip bar)
8 1 pood kb swings
AMRAP 20 min
15 rounds + 2 mu, 4 hspu, 1 kb swing
First time doing Nate, that was brutal!
I'll do 'The Chief' tomorrow at HC2 before heading back to Tampa. I can't wait, it looks awesome!

Hey, I'm sure a lot of Chiefs can do this, they've been PTing since July to keep from embarrassing themselves in front of the slugs, who stopped working years ago and started looking for eval bullets. Here's to the Chief a product of the least transparent advancement system in the military, Hoo Yah.

does everyone realize that McCain voted NO 10 times to pro veteran and body armor for service men?

It's gonna be a tough one tomorrow. Can't wait. Giddy-frickin'-up!

Can't wait to try this one.

On a different topic, can anyone give me a ratio for a running distance to a swimming distance? Even a reference crossfit agrees with would be great? I have better fins than feet. Thanks.

Oh yeah. Can't Wait!

Disgusting!

I take that comment back. Totally uncalled for and unbecoming. Semper Fidelis!

Only have one oly bar; are there dumbell equivalents (for example, a body weight bench press of 200 with an oly bar would correspond to what weight dumbells? I know it would not be 100's...) in weight to olympic bar weights?

Can't wait for tomorrow to kick my own @ss with this!!

I am very un-computer savy, so you all may know this already. I was trying to make my own FGB timer and I found a way that works great. Will work for this too. In iTunes, you can change the length of songs. So you can make a song three minutes, followed by a one minute song, etc... You click on the song in your library and then click on get info. From there you can decide where to start and stop a song, thereby changing the length. I felt like a genius for finding this. Sad huh? Hope that helps someone.

"The Chief":

105# PC, chest/thighs to deck pushups, below parallel/full hip extension squats

4 + 3 PC
4 + 3 PC
4 + 3 PC
4 + 3 PC
4 + 2 PC

The power cleans kicked my butt. Sweating like a big dog - this is a deception WOD.

This is my second workout today - the first was a spur of the moment Tactical Strength Competition held at CrossFit Lake Country hosted by Travis Riveria. Thanks for letting me drop in Travis!

Raw deadlift: 315#
Dead hang, no kip throat touching bar pullups: 31
KB snatches: 109 in 5 minutes

Left shoulder still not liking ballastic overhead movements, so I wasn't up to snuff on the snatches with that hand. Both forearms and hands still stressed from all the rope handling I did on my last vacation day while sailing off the coast of Washington.

How much weight are we supposed to use for the squats? Is it a ratio of your body weight?

Please, I'd love to see any of my old chiefs even try to get 135 off the floor. SEAL chiefs are a far different breed from your run of the mill CPO's.
Alternate Chief Workout based on the real fleet

Max rounds in 20 Years of
3 gallons of coffee per day
2 failed marriages
8 faked PRT tests
3 std's from Phillipino whorehouses
2 DUI's
180 days of restriction served
20 NAM's for doing nothing particularly great
5 camaro loans

We need more new WOD's Getting sick of thinking of them on my own. Thanks CFHQ

The guy's last statement on the video is exactly what comes across my mind after I do an intense WOD.

Comment #46 - Posted by: Kelly Moore

Kelly, thanks for being our 'rabbit'! Awesome job on the deadhangs...wow! Sounds like you had a great time today :)

"How much weight are we supposed to use for the squats? Is it a ratio of your body weight?"

Comment #47 - Posted by: sandman

No additional weight, just an air squat. If the WOD called for weighted squats, they would be 1 of 3 types: Overhead, Front, or Back. The WOD always specifies if extra weight is to be used. If all the WOD says is "squats" or "BW squats", assume it is an air squat.

Congrats and best wishes to the new CPO's in the Navy. I'll be seeing some of you soon in the CPO mess aboard ship.

Everyday I find something new in regards to CrossFit that amazes me and it's usually community oriented. (The WODs amaze me in a completely different way!) The talent, dedication, and unselfishness of this community is truly an example of what it is to be a part of something elite and uncommon.

Thanks to ALL the CrossFitters that make this community cruise control for awesome.

Semper Fi.

Hey, remember this guy...We support you and all of the brave men and women of the USN, even if you don't like us and our exercises named after women...

"Additionally, any program that
names exercises after women is contrary to our Core Values."

- Captain Jon Picker, USN, Commanding Officer, Center for Personal and Professional Development, in the July issue of ENCOMPASS

Can't wait to take on "The Chiefs"

i didn't think it would be that bad till that guy's comments at the end

Lets see how many people do this WOD the wrong way ;)

So what happens if the timer goes off during the middle of a round? Is that round counted or not?
Say your on the fifth squat and ding, times up.

Hahaha! Man, I love seeing some CPOs work out! Thanks, Coach!

Coach Glassman / Coach CJ,
My wife and I just rolled in from our 5th anniversary dinner (superior Mexican food in Old Town SD..mmm) and noticed that The Chief had posted. SWEET!

Thank you so much Coach for supporting this idea. What started out as a simple request for CJ to run my guys through a WOD turned into something waayyy cool! There were 50 Chiefs, Senior Chiefs and Master Chiefs at this WOD on 21 August. To the best of my knowledge, this was the largest group of (mostly non-Crossfitters) Naval leadership ever to be exposed to the CF method. It was hugely successful and we now have a few more CF advocates amongst the military ranks (and the Navy needs it!).

Some CPOs are phenomenal athletes; some are in average shape; some are fat slobs. The beauty of CF is that it brings all fitness levels together. It’s the perfect fit for the 21st century Sailor and would level the Naval fitness standard for years to come. It works.

I hope this WOD inspires many a Chief to consider the CF method and to understand how we can use it to begin setting a superior example in physical readiness. We owe it to our nation, our Skippers and (most importantly) our junior Sailors.

Below is my post of sincere appreciation to the CFSD crew on the day we did this WOD. I wish to extend these words to the CF community at large. CF people are the real deal!

"I am once again humbled to be part of such a great community of fantastic people.

Anyone can walk in and out of some random gym 5 days a week and never meet a friend or know why they are even "working out".

The friendships, respect, and commitment to excellence at CFSD is the defining difference. The energy today was palpable and The Chiefs picked up on it right away. The enthusiasm and encouragement from both the coaches and members was amazing.

On behalf of the "The Chiefs" and CPO Selects of the San Diego Area EOD CPO Association, I extend my sincere appreciation and utmost respect to Team CFSD and all who made this work.

Everyone felt welcomed, encouraged and we all got more than enough Power Cleans! Thank you so much CJ, Calvin, Aush, Rach, Adam, M, Dani, Tabitha, Wink and everyone who hung around to cheer us on”

37/M
Did the Chief with weight as Rex'ed: 4/3/3/3/3
pure joy.

#26 - I have to totally agree with apolloswabbie. I hope to be joing the ranks of CPO next year and without the mentorship of some very fit and excellent CPO's at NSWU2 I don't know if I could say that. Of course the majority of those guys are either SEAL or SWCC.

Thanks again CrossFit for supporting our military community.

anthony

m/38/6'3"/215

2-2-2-2-2

rounds 1-9
135# power clean X 3
10 push ups
10 squats
round 10
135# power clean X 5
20 pushups
20 squats

Speaking from Parris Island as a Senior Drill Instructor, I am going to have fun with this chief WOD. However, got some ideas and WOD created as well to maybe attribute to us in the Marine Corps and the Staff Sergeants and Gunnery Sergeants of us, especially the ones who drive United States Marine Corps recruits to become United States Marines. I love the tribute to the Navy, and Airforce and Army I have seen. Would like to see a Hero WOD for and the Marines as well. Though Smaller, we contribute great things in the face of adversity as well. God Bless and Semper Fidelis.

Chris, it was an honor to be a part of 'The Chief'!

I know that if more CPOs were like you, our Navy would be a lot better for it. Thanks for helping to bring the best in 'safe fitness' to our military.

You are a shining example of a stud athlete and stud individual.

PS, love the fact that you included me as 'Wink' in your shout out list.

#48 Solly - LMFAO -

5 Camaro loans! hehehehehehehehe

err Corps!

Hooyah Chiefs.

As rxd: 24

great one

Kirkuk Crossfit

Jerickson - 4,4,3,3,4= 18 Total

Schaefer and Zerger will be doing this later tonight. This was a beast.
Also,
People, read the freakin' WOD completely before asking questions. It clearly says how do to the workout on there. I've only been doing crossfit for a little more than a month and never once has there been a problem with understanding one of these. It's not rocket science. Read it completely, if you are still confused consult the FAQ's (thats why they are there), and if you are still bumfuzzled, then ask a question on here.

As Rx'd

3,4,4,3,3=17

Former CPO EOD/CIF....hey number 33..you get your sgt's together and I will get my CPO's together, and not the fleet ones either...bring your towels to wipe the tears. HA....i love this site!! And the 3 gallons of coffee/day and camaro loan...i will be smirking at that one all week. I wish we could get more of this here in Baghdad, too many out of shape service members walking around here at the palace. Navy included. But regardless of all the smack talking going on, which is fun, CF brings together like minded people of all shape, and overtime, friendships will be made and bodies molded. Who can't like this? Take care everyone.

M/30/6'3"/200

1: 4+3 PC, 5 PU
2: 4+3 PC, 6 PU
3: 4+3 PC, 6 PU
4: 4+3 PC
5: 4

Ouch. It was a "7" on the CrossFit pain scale. I put Murph the other day at 8.5.

29/m/137lb

As Rx'd

3,3,3,4,4

m/33/225ish

1) 3
2) 2
3) 1 2/3
4) 2
5) 1 1/3

By 2/3 I mean I finished the pushup portion and then the timer went off.

By 1/3 I mean I finished the cleans and the timer went off.

The cleans were my achille's heel from heck.

Great workout! I loved it even though I hated it!

Kris

Beware the WOD that looks easy on paper. Or the one that doesn't

First reactions:

Oh no, not a new hero workout!

Oh... it's in honor of all chiefs.

Okay, so it IS a new hero(es) workout and it looks... devastating!

This is my third workout since re-constructive surgery on my right shoulder back on June 9th. I've been going through physical therapy for a few weeks now and have been feeling pretty good so I figure it's time to get back at it! I of course still have to scale the wieght back until I a 100% but it still feels great to out there doing the WOD's with my wife. So here goes for today, used 70lb's for the cleans:

Cycle 1: 4 rounds +2 cleans
Cycle 2: 4 rounds
Cycle 3: 4 rounds
Cycle 4 4 rounds
Cycle 5: 4 rounds

The best part was being able to complete not only the cleans but all the P/U's were done with strict form and NO PAIN in my shoulder!!!

In my community, the workout "Chiefs" has often meant you lie on your back and, without moving, begin counting reps. 1...2...3...4...rest 1...2...3...4...rest.

I, for one, am happy to see so many Chiefs stepping up to the plate. I hope this is the beginning of a major shift in Naval physical fitness and as another foothold for CrossFit and elite fitness in the USN.

f/39f133f5'0

70 lb power cleans

14 rounds (3,3,3,2,3)

f/39/133/5'0

70 lb power cleans
14 rounds (3,3,3,2,3)

Can you use the "Perfect Push-up" for crossfit? I am new to crossfit and trying to make sure I do this right!

LOVE IT!

The one main criticism I've had regarding CF programming is that for all the talk of intervals and their effectiveness in the first CFJ's, there doesn't seem to be much in the way of interval WODS. Instead, they seem heavily biased toward the 20 min uninterrupted metcon. Obviously I don't have the knowledge or experience of Coach, but I've always been a bit puzzled over this apparent discrepancy. I've gotten into "interval-izing" WODS (like this one) by incorporating rest periods b/w rounds (think Helen) or running cindy on intervals and have received a lot of over-dramatized grief from the Kool-aid crowd for daring to deviate from the main page as if it's supposed to be a prescription written in stone. Nevermind that affiliates do programming for their gyms. Anywho, I'm very glad to see this workout. 5 rds w/ 3:1 min work/rest intervals should be a killer.

The only question is how to score. Usually we pick-up partial rds where left off and count total rounds over all 5 intervals rather than leave incomplete rounds by restarting on the 1st exercise every time.

M/200/39 (birthday today)

CFWU X 3 (15,12,10)

The Chief as Rx'd

4,4,3,3,4 (I think the clock ran out as I was doing the last round of squats though) I was way too busy fending off pukie to notice for sure.

This was way harder than it looked on paper!

40/m/176m/71kg

50kg Power Cleans

4 rds
4 rds
4 rds
4 rds + 1PC
4 rds + 2PC

I agree with #63, we need some workouts dedicated to the Marine Corps, especially to the grunt squad leaders

As Rx'd
6-5-5-5-5+3PCs

Rest and Recovery Week
ran slowly an hilly and muddy 11.5 km trail
1h12

she : ran 3km, about 20:00

26/M/6'4"/190

As Rx'd

5 2/3
5
4 2/3
4
4

West Tigris Crossfit

CFLU

As Rx'D

22 rounds + some extra PC.

Great workout!

22/M/175/5'9

As Rx'd
4,4,4,4,4

m/28/5'9"/185lbs
As rx'd
3,3,2,2,2+3PC's

still learning the Power Clean Technique but felt a lot of improvement from last week.

40/M/209/74"

4 + 3 PC
4 + 3 PC & 6 PU
4
3 + 3 PC
3

Felt great for the first 3 then hit a wall. I don't know if it had been the time frame since last meal but was glad when it was over.

Thanks Coach!

It has been raining for the last 3 days here in Northern Illinois. Our Globo gym is closed on Sundays, so all WODs done at home. Still raining with no sign of sunshine. I just told my wife, it looks like were going to get wet! 3,2,1,go!!!

I will do this one in honor of Master Chief George Gooch, former Master Chief of all the Sea Bees in THE WHOLE WORLD.
Semper Fi.
Uncle Dan

#81
Take from this what you will, but prescribing rest periods into things like Helen just takes all the fun out of it! =( Anyways, a lot of people just take rest periods between rounds anyways, since they can't continue, but there's also the people who don't need em...

M/40/184

As Rx'd

4
4
4
4
3+3pc+6pu+6s

m/160/5'9

It has been about 2 months since I have been able to workout properly...I could tell.

CFWU X 3

As Rx'd (scaled for bodyweight)
3/2/2+PCs/2+PCs+PUs/2+PCs+PUs

Blah

m/37/185 first time
Personal best clean 115 lb
3/3/3/3/2. Last round didn't finish squats

WINK!
Thank you! Good to see you posting brother. Nate and I miss our cynical buddy at the 0600 class. I imagine you have been on the road lately. See you soon.

for those of you using logsitall to log and rank CF - a long time ago i set up two "activities" for the cf girls (CF named workouts) and heroes (Murph, Griff, etc.)

this morning i added "The Chief" to the collection of Heroes workouts. No standings to report yet...

LogsItAll passed a cool milestone this week - hitting 40,000 logged workouts (in only a few months) - thanks for the support - i'm still plugging away to make it better.

-bp

Used 85# for cleans.
4-4-3-4-4
All moves unbroken.

4 rounds each time as prescribed

m/34/160#? no recent weigh-in

TK

m/29/185lb

"Chief" as rx'd.

Rounds: 4-3-3-3-3

- OlliS

I6 #81:

I've been threatening (myself) to do some version of "Helen" as an interval work-out for some time. Options on the table include simply doing her as written but with a break (2:00? 3:00?) between rounds in order to maximize the intensity of each round absent the pyramid of fatigue setting in "as Rx'd".

Other options include doing 4 or five rounds as written with breaks in between, or doing rounds that are 1.5x reps/distance (eg. 600M run/30 KBS/18PU) for each interval. The idea would be classic interval theory to improve performance on a benchmark, the "as Rx'd" "Helen".

One should note that this training approach could be applied to many of our benchmark WOD's (think about "Fran" for instance). Of note, also, is that one of the most famous of all Crossfit WOD's "Fight Gone Bad" is an interval work-out, albeit one with a very, very short rest!

"The Chief" as Rx'd
Rounds:
1. 5 + 3 power cleans
2. 5
3. 4
4. 4
5. 4 + 3 power cleans

Great workout, Coach!

800m run, 1x10 cfwu

chief: 5/4/4/4/5

M/25/6'1/175

5 cycles of max rounds of:
Power Cleans (subbed 95lbs.) x 3
Pushups x 6
Squats x 9

Got through 4 rounds each cycle; def. one of the most fun WODs to date. I liked it because it gave everyone a chance to get through it. Also, it was a good chance to race against a buddy next to you.

Ah, a Hero work-out is posted and there is no need to reach for the Tums. A chance to honor those who serve and protect without the need to mourn, to revel in the deeds of heroes and heroines while at the same time looking them right in the eye when we say "thank you!"

We must remember the sacrifices of those who have given their lives in the service of our country. There are few organizations or communities outside of the Armed Forces themselves that do this as well or with as much respect as does Crossfit. As we as a country and we as a people move on, the "Long War" against terrorism likely to be in some form or another as much a part of life's "background noise" as the Cold War, Coach and Lauren get out in front by turning the page in early acknowledgment of the need to look to today's and tomorrow's heroes and heroines as well as yesterday's.

My bet is that we see more WOD's like "The Chief", and that Crossfitters of all persuasions rise to the occasion in every sense of the phrase.

Crossfit is more than a work-out. It's good to be a Crossfitter.

It is an honor to complete this wod for all those who have come before me and all of those who will come after.
TO MY DECKPLATE LEADERS... HOOYAH!!!

NAVY CHIEF, NAVY PRIDE.

M/43/6'0"/175

1. 2 1/3
2. 2 1/3
3. 2
4. 2
5. 2

Felt pretty tired this morning. Another crappy weather day here in the "D" It has been raining since Friday morning and more to come.

In honor of the backbone of the Navy. We JO's only succeed through the pride of the Chief.

--m/35/185---m/31/165---m/27/200
----Los-------Brett-------Aron
1---5----------7-----------5
2---4----------6-----------4
3---3----------5-----------4
4---3----------4-----------3
5---3----------4-----------4

Did 6 rounds by mistake:

3-3-3-3-3-3
power cleans @60kg

24/m/80kg

Hey all. I've been CrossFitting for 6 months.
After Fight Gone Bad III on the 27th, I will be switching to Coach B's Olympic Lifting 12 week program to improve on my technique, increase my size, and add some significant strength. While doing the program (though only for 8 weeks), I will be taking creatine, fish oil (for the first time) and whey protein.

Has anyone switched to Coach B or Greg Everett's program for a brief period then switched back to CF? If so, what kind of results did you experience?

Thanks. (And thanks to W Limbaugh for some good suggestions a few weeks ago regarding supplements.)

WU .5 mi. walk on treadmill
WOD
4 rds per cycle
Total 20 rds

As Rx'd

4,4,4,4,4

I hated doing this WOD, but I loved that I did it!

Unfortunantly only about 5% of the navy cpo's can actually do the rx weight

M/31/73kg

As power cleans at 60kg

3
3
3
3
3

As a former Naval Officer I think this is a well deserved recognition for what Chief Petty Officer's of the Navy stand for, put up with, and emulate on a daily basis. Without my Chief, Senior Chief, and Master Chief constantly balancing my actions I would have made a lot of decisions and orders that were probably counter-productive. My CPO's were always there as counsel, "sh$t screen", advocate, friend, and mentor.

For those that make derogatory comments about the CPO community have no basis for their argument other than seeing the negative in any situation. CPO's of all ranks make the Naval service what it is and all should be proud to have served and walked the line with them. Those thinking otherwise have never had the distinct pleasure and honor of serving with such great Americans.

Thanks for honoring a community that bears such a burden and does it without remorse or request!

M/22/6'/164

7/8/8/7/8

I know its lame, but I had to sub jumpees for the PCs since I have no equipment to use at my parents house. This is why I was able to do so many cycles, but also why I can't really use my quads anymore.

Does anyone have any experience or information on the use of CrossFit as training for competitive rowing?

The Chief
As Rx'd
4-4-4-4-4

Awesome workout!

M/44/6'/185

As rx'd:

Round (1) 5 rounds +3 power cleans
Round (2) 5 rounds
Round (3) 5 rounds
Round (4) 4 rounds +3 power cleans
Round (5) 4 rounds +1 power clean

This was awesome!! Thanks Coach!!!

Hey Barry, I still swear I got 6 rounds on round 1, so does Kathy, I was after all going head to head with her. Next time I'll get 7 just to prove it to you. Thanks dude!! See you tomorrow morning.

-Michael

Being in the Air Force I can understand some of my fellow military crossfitters gripes about senior leaders (Chiefs and Sergeants alike) not meeting physical standards. However I BELIEVE instead of complaining we as future leaders should change that stigma. I should clarify their are some bad a$$ senior leaders among us, but in reality they are few and far between. Here's to the new generation.

m/29/200lb
6,5,5,5,5 (=26)

/Swedish medical doctor
(Come get some!)

5(lost track of time)
4+3 cleans
4
5
4

no barbell
subbed DD style cleans with 2/36# KBs

30 (6/6/6/6/6)

OHS
100 (350/3000)

m/24/6'1"/225

as rx'd
4,3,3,3,3 = 16 sets total

No timer available so I worked out to Dropkick Murphys "Wicked Sensitive Crew" and rested to the theme song from the Dukes of Hazzard... great combo

great WOD. as rx'd, squats killed me.

3, 3, 4, 3, 3 = 16

What happened to CrossFit radio?

Relatively new to Crossfit (last month or so), so went with 95lb power cleans on routine -- cream crackered, but saluting ¨The Chief¨, thanks!

Oh, results...

m/43/5'9¨/165lbs
3,3,3,3,3 = 15

M/50/6'3"/253

2-2-2.5-2-2= 10.5

Did the Tactical Strength Challenge yesterday in La Jolla. Results posted on dragon door forums.

Deadlift: 415 (pr)

Pullups (deadhang): 21

Max reps of 24 kilo kettlebell snatch in 5 min: 114

"The Chief"

4 rounds per round. Kept getting to the squats in round 5, but the timer beat me.

M/24/6'2"/160#
as Rx'd
4,3,3,3,3

F/31/5'2"/127#
50# Power Cleans
3,3,4,4,4

#107 bingo and #117 Josh

Best posts all day. Well said. Thank you!

Got this one in early today. As rxd:

4rds + 3 cleans + 6 push-ups + 6 squats
4rds
3rds + 3 cleans
3rds + 2 cleans
3rds + 3 cleans

It's a good one; get after it.

First time I got to use the "Round Timer" app I downloaded to my iPhone. Way cool. And an easy way to time the different components of the WOD, even gives you a warning bell.

Did this at home, so subbed the power cleans with 3 1-pood kb clean each hand. All else as rx'd.

4+1 cl right hand
4+3 cl right hand, 1 cl left
4+ all cleans + 1 pu
4+ all cleans
4+ all cleans

M/43/6'0"/185

BRWU 30@11, 0

Chief, 105# cleans

3
3+cleans+PU
3
3
2+cleans

Missed the rest day Saturday

M/23/6"1"/180

As RX'd

6 rounds each

The cleans were like rest
The pushups built up
and the Squats were the hard part

Another solid WOD to add to the repertoire.

Ugh... 3/3/3/3/2 rounds completed for each cycle. Finished a third round on cycle 5, but it took about 10 seconds over 3 min. *shrug* Not bad for a beginner I suppose.

M/73"/215lbs

Rd 1: 6+3 PC + 6 PU
Rd 2: 5
Rd 3: 4+3 PC
Rd 4: 3+3 PC
Rd 5: 3

23 1/6 rds + 1 sore lower back

28/M/70/169lbs--COB Speicher, Iraq
as Rx'd
5 + (3PC/6PU/7SQ)
5 + (3PC)
5
4 + (3PC/6PU/8SQ)
4 + (3PC/6PU/2SQ)

Awesome guys thanks for the tribute!!

Mike-USN

Comment #127 - Posted by: BrianES 16/m/70"/175

"What happened to CrossFit radio?"

Good question! Did anyone delve deeper into the problems some of us were having while trying to tune in? From what I remember last weekend, many of us, including myself, could only catch 10-15 seconds of it, and that's all she wrote. I was really excited to listen, then became disappointed.

48 yr/male/180lbs
As Rxed
4
4
4
4
4= 20 total rounds An excellent butt kicker!

36/M/6'5"/209

7.6 mile run

"The Chief"

3-2-3-2-3

What a beast!

Regards,
Dave

Holy crap! That was a good but tough one. Kinda disappointed in my results. My legs were just hurting.

As Rxd + 20 lb vest:

#1 - 3 rounds + 2 power cleans
#2 - 2 rounds + 3 power cleans & 6 push-ups
#3 - 2 rounds + 1 power clean
#4 - 2 rounds + 2 power cleans
#5 - 2 rounds + 1 power clean

Good job by everybody else.

5 + 2 cleans
4 + 3 cleans 6 pushups
4
4
4
Not only was this an awesome workout but, it had me thinking about the Chiefs that had the most influence on me during my Naval career.

First was my Senior Chief that ran my first branch. He taught me the importance of winning my troops confidence and respect.

Then my First Class who ran the division. He went on to make Chief and I'm sure finished his career as a Master Chief. He had drive and tenacity. He taught me all about leadership.

Then to the Commands Maintenance Master Chief who paid me the best compliment of my career after I refused to take an aircraft. He said " Lt. I like you, you are the only JO that doesn't take shit from me." After that I never had to wait for an aircraft again.

To all the Non-Comms in our services, You are the engine that makes this counties military so great. Never let down your standards.

whew! Attended a snatch and clean weight lifting clinic yesterday, I'm beat!

75# powercleans

Round. 1. 3 full rounds
2. 3
3. 3 + 3 powercleans
4. 3
5. 3

Always seemed to have 10 or 20 seconds over at end, except for #3, should have pushed for more! Goal next time: more weight, and to use full 3 minutes!

M/35/79kg

5 rounds for each set

WOW!! Way tougher than I thought... Great WOD. Thanks for finding new ways to push us Coach.

as rx'd
4
3
2 2/3 (no squat)
2
2

This will be one of my all time favorite workouts. Great simplicity.
4,4,4,4,4=20 rounds + 3 power cleans.

24M/6'3"/235

25 1/3 total As Rx'd

30 y/o male 5'11 180

6,5,4,5,4 as RX'd

24 total

Quads are blown!! Love IT!!!!!!!!!!!!!!!!!!! Josh, you betta get 26 or higher!!!!!!!!!

Run 85km for time.

10:02.51

25/m/155

As rx'd:

1: 5 Rounds
2: 5 Rounds
3: 4 Rounds
4: 4 Rounds
5: 5 Rounds

F/26/5'6"/148

as rx'd
5
5
5
3
4

22 total - squats were a killer!

Sandwichman, you got 5 on the 1st round, dude! I counted them.

31/m/170

As rx'd:
Total : 22

m/43/5'9/200
as rx'd
4,4,4,4,4=20

147 5'6" 33yom

5,4,4,4,4
5th full cycle 3:08
legs still felt cooked from sq cleans 0n 9/12

too few pushups per rd as they felt like a rest

#159 - the weight for the clean was rx'd

f/36/5'7/140
as Rx'd
1) 4
2) 3+cleans +pushups
3) 3
4) 3
5) 3 + Cleans +2 pushups

I love this style of WOD - the Bodybuilders just stand and stare for 19 minutes!!

5,4,5,4,5......

as Rx'd.....went over on the last set by 4seconds.....kick me in the jimmy.

men:
both as rx'd

Ben:
R1: 5 rounds + 3 cl + 6 pu + 6 sq
R2: 5 rounds + 2 cl
R3: 5 rounds +1 cl
R4: 5 rounds + 1 cl
R5: 5 rounds + 1 cl

Dan:
R1: 6 rounds
R2: 5 rounds + 3 cl + 6 pu
R3: 5 rounds +3 cl
R4: 5 rounds + 3 cl
R5: 5 rounds + 3 cl + 6 pu

girls;

Wendi:

3 cleans (95#), 6 push ups, 9 squats

R1: 4 rounds + 3 cl + 6 pu
R2: 4 rounds + 1 cl
R3: 4 rounds
R4: 3 rounds
R5: 3 rounds + 3 cl + 6 pu + 2 sq

Shannon:

3 cleans (80#). 6 push ups, 9 squats

R1: 4 rounds + 3 cl
R2: 3 rounds + 3 cl + 6 pu + 3 sq
R3: 3 rounds + 2 cl
R4: 3 rounds
R5: 3 rounds + 2 cl

Greenville, sc

28/m/235 lbs

1. 3 rounds
2. 3 rounds
3. 3 rounds
4. 2 rounds
5. 2 rounds + 3 PC's

88#'s
6
5
4
4
4

M/52/5'8"/144

CFWU x 3

4,3,3,3,3 scaled to 95lb. for the first three rds. then 75lb. for the last two, still nursing lower back. Better to be safe. Good workout. Glad to get thru it...........

that workout sounds fun as hell, and that gym is lookin' shaweeeeeeeeeet!

--z--

my dad has bad knees how do i get him to exercise. his knee hurts when he is on them for a while. i dont think squats and running are good for him.

any suggestions

lower back pain means no chief for me... i'm super bummed, this workout looks like so much fun.

115lb clean

3-3-3-3-3

24/m/66"/175

As Rx'ed...
6
5
4
4
4

lower back pain left hip side. so did 17 rounds of 3 pullups, 6 pushups, 9 squats in 20 minutes

used 95# for power cleans

4-4-4-4-4

As Rx'd - squats A2A (without a 'butt ball'):

Rounds + PC/PU/SQ
4 rounds + 3/6/2
4 rounds + 3/6/6
4 rounds + 3/6/0
4 rounds + 3/0/0 - so slow!
4 rounds + 3/6/0

I should have seen 5 rounds, but paced myself a little slow. Tougher than it looks!

30/M/190

as rx'd

3 Rounds + 6 Squats
3 Rounds + 6 Squats
3 Rounds + 6 Squats
3 Rounds + 3 Squats
3 Rounds + 6 PU's

32/m/210/6'5"

5
4
4
4
4

Squats would really get hard after the first couple sets in a round.

As rx'd 5 rounds for each round.

29/m/5'11"/200

As Rx'd

6,6,5,6,6

total= 29

As Rx'd
1: 3 + 1 pc
2: 3 + 2 pc
3: 3 + 2 pc
4: 3 + 1 pc
5: 3 + 0 pc

Wow! I mentioned on Sat that I needed to work on my explosiveness and I got it today!

Great WOD! One of the workouts that looks "easy" on paper! Squats near the end of rounds were killer!

25/m/155/5'10"

5
4
4
4
2 + 3 without cleans

my lower back is sore like ive been doing dead lifts. does that mean i am doing something wrong?

Wow that was a great workout!!!!

6/6/6/6/6

RxD

The squats got me bad, yesterday I did a couple hundred which made todays even worse

Did Buttercup version:

3-2-2
3
3

pvc we had was too small to keep weights in place so was a bit awkward to do. Will get fatter pipe for next round.

M/18/185#

CFWU x 3

"The Chief" as rx'd:

Rounds + Power Cleans/Push-Ups/Squats

3 Rounds + 3/6/4
3 Rounds + 3/0/0
3 Rounds + 3/0/0
3 Rounds + 3/0/0
3 Rounds + 3/6/4

15/m/155/5'10

5/4/3/4/4

i just found this website friday..this workout was amazing, took very little time, definitaly got me pumped

4
4
3
3 1/3
4 1/3

Ouch

as rx'd
6/4/3+(3+6)/3+(3+6)/4

33/F/5'10"/151

Thanks again, Kim and Brad at CrossFit North Fulton, for hosting the Atlanta Area Affiliate Challenge yesterday! It was a blast!

"The Chief": used 95# for the PC; push-ups were the weakness, as always.

4
3
2 + 3 PC
2 + 3 PC
2 + 3 PC & 6 PU

RxD

6
5
5
5
5

This one killed me!
I did "Josh" this morning so the squats were a real pain!

5-5-4-4-3+15, legs blew up on the squats

3+1pc
3+2pc
3
3+1
3+1
painful squads
thanks coach

m/184/27

legs burned me out.

1)4+6 pu's
2)3+ 6 pu's
3)3+6 pu's
4)3
5)3

CFWUx1
I used 95# for the PC.

3
2+3pc
2+3pc
2+3pc
2+3pc

I loved this WOD!

m/42/201/5'11
as rx'd
5 sets of 4, rest was 1.5 minutes before 4th set and 2min before 5th. Wasn't sure the whole time, how long I was to take a break.

mentally power cleans were the drain, physically the squats took the biggest tool and cause for slow down.

thanks coach!

"The Chief" as rx'd

5,5,4,4,4 rounds

total = 22 rounds

Just got back to Panama City, so I will have to wait and do this tomorrow.

To the Good Chiefs out there, Hooy-ya!

#26 Ken,
I did it. I've been doing CF for the better part of a decade...a big portion of that as a Chief.

"THE CHIEF"
#1 - 5 rounds (+ 3 PC, 6 PU)
#2 - 5 rounds (+ 3 PC)
#3 - 5 rounds (+ 3 PC)
#4 - 5 rounds (+ 1 PC)
#5 - 5 rounds (+ 3 PC, 3 PU)

#61 Anthony,
I transferred from NSWU2 in March of 2007. I ran the dive locker there with Scott and Adam. Are you permanent party there or "passing through"?

#63 Cody,
How about the next named WOD being named "The Gunny"? I can't think of anything more appropriate.

#107 & 117 Bingo and Josh,
Great posts.

Apolloswabbie, thanks for jumping so quickly to the defense of sailors...once again.

6-5-4-5-4; 24 reps, no fractions, as rx'd
41/210/m

JSS Karb De Gla II, Rashid, Baghdad

From all of us in the US Army to the United States Navy, thanks.

5.3
5.3
5
5
5.6

The Chief - 4 1/3, 4, 4, 4, 4 1/3

Kelly Moore style pushups, full ext on top of cleans; squats - damned dynamax rolled all over; just got as deep as I could w no ball to verify success. Paul

6
4
4+3+6+4
4+3
4

29/m/5'11"/200

Posted a total of 29 rounds earlier, was wondering why I was beating everyone because I'm definetly not thre best crossfitter out there. Then it occuried to me that I did hang cleans instead of power cleans. So you probably can knock a at least one round off each of my cycles. I hate it when I mess up the prescribed WOD.

As rx'd

1= 4-squats
2= 4
3= 3
4= 4-squats
5= 4-squats

M/5'11"/163
4 3 2/3 4 4 4
My clean form went really unclean during the second round so I dropped the weight to 115.
Squats done to a 12 inch box.

4, 5, 4, 4, 4 as rx'ed
For my uncle Jim, a CPO, SeaBee, and Vietnam vet who carries shrapnel next to his heart to this day.

Just for future reference, this workout sucks with a hangover!!!

5/5/5/5/5 = 25 rounds

Just finished... I did it a bit differently--however far through a round I was when my timer went, I picked up where I left off in the next set. Total of 14 rounds. That was rough.

32/f/5'4"/130

Did another FGB yesterday for our Atlanta Area Affiliate Challenge (hosted by CrossFit North Fulton) so shoulders were pretty fried today.

"The Chief"
w/95# PCs
5
3
3
4
3
=18

I didn't do any partial rounds as I was hoping the extra rest would allow me to go a little harder in the subsequent rounds. Didn't work as well as expected. The pushups really slowed me down. All cleans were unbroken.

5-5-5-5-6
as rx'd. I liked this one.

#195 Dave - I know you. You were on the cadre for the first Tech Training Course. I'm one of those damn reservists. I've been hanging in the dive locker with Gilley, Scott and Wally. As a matter fact I'm headed back over next month for about 3 more weeks of fun. How are things after you left la mad?

As RX'd:

1) 5
2) 4 + 3 PCs
3) 4
4) 4
5) 4 + 2 PCs

As RX'd:

1) 5
2) 4 + 3 PCs
3) 4
4) 4
5) 4 + 2 PCs

m/24/6'1/220

as rx'd

4/4/3/3/3+3 power cleans

Looks like I'm a little behind everyone else on this one. I'm still dead from the Clean & Jerks the other day, so I scaled the PC weight down to 95. For counting purposes, if I completed a partial round, I gave each set a .3.

#1 - 2.3
#2 - 2.6
#3 - 2
#4 - 2.3
$5 - 3

M/32/5'9/212

Really cleaned up my diet this week and I can feel the results.

As RX'd. I usually scale but decied to be a big dog today.

Round 1. 3 Rounds + 2 Cleans
Round 2. 3 Rounds + 2 Cleans
Round 3,4,5, 3 Rounds.

I met pukie for the first time today. Have never been so happy to barf in my life.

This one really tested my cardio factor.

4/3/3.3/3/3

ugh!

Good to see a new named WOD, great group today at the 10am DCF workout.

23 2/3 RD's as RX'd(155# cleans)

F/20/5'6"/135

Used 65# for the power cleans,

4/3/3/3/2+3 cleans

Did this one with my hubby. Fun!
Scaled to 97# PCs

Rounds:
1 - 4 rounds + PCs + 4PUs
2 - 4 rounds + PCs + 4PUs
3 - 4 rounds + PCs
4 - 4 rounds + PCs
5 - 4 rounds + PCs + PUs

As Stav said, great group at the Shed today.

Hardway Bryan - 15
Bryan S - 25 7/8
Shannon S - 26 1/3 (70lbs)
Jamie - 21 (55lbs)
Jasmine - 20 1/3 (50lbs)
Shane - 17 (95lbs)
Holly - 18 2/3 (25lb dumbbells)
Mountain - 17 (45lb dumbbells)

I did it with 155lbs (scaled up because I am 200lbs). Stav used 155 because he is a 185lb BEAST.

4.9, 5, 5, 4.6, 5 = 23 1/2

-jj

m/22/6'/191

25 rounds total, Rx'd
5-5-5-5-5

-- Nice work Khalipa. I was originally gonna shoot for 6 per round, but decided to stay consistent with the 5 (I needed the 20 or so seconds of rest at the end of each round!). This WOD smoked my legs more than any WOD I've ever done.

Keep up the the good work everyone!

m/39/200/6'3"

Awesome day for me. Got my first straight bar muscle up!!! (2X)

wod as rx'ed
5
5
4 + 3 pc
4 + 3 pc
4 + 3 pc

f/42/132/5'7"

wod scaled to 55 lbs pc's

3 + 3 pc
3
3
3
3

The CHIEF Rocks!!!

As rx'd, good one
5+3+6+2
4
4+3+3
4+3
4+3

38/m/190
as rx'd

6 rounds even
5 rounds+3+6+5
5 rounds+3
5 rounds+2
5 rounds even

15 rounds

Crossfit Kirkuk, part 2

Me- 4,4,4,4,4 = 20 as RX'd. Awesome workout!!!! Also did CFE this morning.

Zerg- 4,3,3,3,3 = 16 last 3 sets were scaled with 95#

1. 4 2/3
2. 4 1/3
3. 4 1/3
4. 4 1/3
5. 4 + 2 PC

Nice.

This is deceptive. 'Chief' kicked my ass.

Had to use dumbbell 25lbs for the power cleans, wrist is getting used to heavier weights, but still can't handle bar cleans. Knuckle pushups also subbed for wrist.

4 rds

3 rds + 3 cleans

3 rds + 3 cleans

3 rds + 3 cleans

3 rds.

Dropped weight back to 125.
Got 4/4/4/4/4 for a total of 20.
Push-ups were rest time, squats started hurting after round 3.

This WOD was strange. I was in constant motion until the 3-minutes were up, maybe a second or two transition times. I finished each 4th set with about 10-seconds left on the clock. I don't feel like I could do the reps much faster, at least, not fast enough to get a whole additional round in.

With other interval WODs, like the Tabatas, or FGB, it feels like there is room to improve in several areas (transition times, not stopping to catch my breath, moving faster on reps, etc.), but not so much on this one.

Anybody else feel similar?

Scaled to 45 lbs.

3, 3, 3, 3, 3

1st Self-Videotaped WOD! Learned a lot :)

45/m/145

1. 5
2. 5
3. 4 2/3
4. 5
5. 4

m/29/6'0/175

with weight at 100lb
4+2 PC / 4+1 PC / 4 / 4 / 4

29m/70"/155
w/u
turkish get up x 5
as rx'd

4 2/3
4 2/3
4 1/3
4 1/3
4 2/3
23 2/3. not too bad for my first time.

M/25/5'11"/135

Scaled to 95# on cleans
5,4,4,5,5

4
3+3+6+3
3+3+3
3+3+6
4

So, I used a 5 gallon water cooler (full ~50#) and did squat cleans instead of power cleans. It was awkward, but definitely doesn't substitute for the 135# weight. Harder to balance, though...

4/4+3/4/4/4

20 Total

48 M 160
wod as rx'ed
5,4,4,4,3=20 rounds

Just got off duty and finished the Chief.

as Rx'ed
5
5
5
5
5
This was a great work out for pressuring time. I love sticking to the WOD on here for the one month. However, next month I will be searching and using some of my own WOD cards and challenges to push what level I can further. I still would love to see the Marine Corps honored with a hero WOD There are plenty who have made the ultimate sacrifice amongst the other services, and should be honored as well. Maybe more firefighter, and coast guard rescue swimmer hero challenges, as I call them, The crossfit mentallity will stick with me now and forever. Now it's just finding that balance for the Martial arts training I do and other fun stuff as well. I have learned that the variety style is great as long as the individual knows the different needs and applications of the concept. I for one do love going on a nice long run once in a while. I can say that my PFT and the new CFT(combat fitness test) I was more than prepared by the mixing of Ideas for my WODs I jsut now started the 3 day on 1 day off concept and like it as well. However, I can say it will be adjusted here and there to the monday wed, fri style when the need arises for the weekend family time. Even that could become too routine and miss the mark on recovery and or harder pushes for each at their level. Semper Fidelis and God bless to all whom we protect, to those who protect us and to those who have paid the ultimate price for the very freedom we have to destroy our bodies through crossfit and live to tell about it.

After gettin through this one i feel like a chief!! anybody goin to nutrition seminar this coming weekend in Chico?? I can't wait!

As Rx'd

5, 4, 4, 4, 4

I'm happy with these numbers today.
But next time, I want to see me pull off straight 5's - Or 6's, 5's & 4's.

6, 5, 5, 5, 4 2/3

m/19/155/5'9"

4-4-3-3-3(+3 pc's)

Why, coach, why?

19/m/195/6ft
i'm happy with my results. This blasted my legs more then I had expected for real.
As rx'd:
5 1/3
4 1/3
4
4
4 1/3

Definitely a sweater... my shirt was nearly 100% soaked. Got a lot of looks today. oh yeah!

as rxd...

5, 4, 5, 4, 4....22total.....jb

CFWU x3

95# for power cleans
squats to Dynamax ball

4 +3 PC, 6 push ups, 4 squats
4
5
5
5 +1 PC

GASSER!!! TOODLES! :)

Everyone did really well! For some reason I could only do 2 rounds per...
m/29/73/188
as R'xd
2,2,2,2,2

age 18 bw 170
6+3+3
6
5+3
5+3
5+3+6

as rx'd
4
3 and 1/3
3 and 1/3
3
4
really pushed it at the end and almost met pukie.
shouldn't have done so many overhead squats for warm up. the squats were what killed me. 219

As Rx'd

3-3-2.5-2-3

This was way harder than it looked. Completely wiped!

M/25/5'10/218

M/19/5'11"/155

115 pounds for cleans

4, 3, 3, 2, 2

as rx'd

17 rds + 3PC. May have mis-counted and done 18+3

squats were rough.

4/3/3/3/3

18 Rounds (4,4,4,3,3) Sub 115 lbs

scaled to 115 for cleans

4, 4, 4, 4, 4, = total 20 rounds

F/142/31

70# for cleans

Cycle 1
3,2,2

Cycle 2
3,2,2

Cycle 3
3,2+1pu,2

Cycle 4
4,3,3

Cycle 5
4,4,3+5sq

M/19/145lbs/5'9"

The Chief, as Rx'd:

18 rounds

Congratulations to the new class of Chief Petty Officers

reduced cleans to 95#.

three cycles of four rounds each.

First CF workout since end of cycling season.

That was a HOOT 'N NANNY bit o' fun!!!!

As rx'd for womenses:
1-3+3PC
2-3+3PC
3-3+2PC
4-3+1PC
5-2+PC & PU

As rx'd,

Rd 1: 5 rounds
Rd 2,3,4,5: 4 rounds

Haven't posted in a while, but really enjoyed this WOD - it was so brutal! The women posting today are inspirational, as always. Scaling to 95, 97, 105#... way to go!!!

Subbed 85# PC's

3 + 3 cleans
3
3
3
3 + 1 really ugly clean! :)

m/21/147/5'10"

cfwu x 3

3, 3, 3, 3, 3 at 95lbs

95lb power cleans

3 + 6 squats
3 + 2 squats
3 + 2 squats
3 + 2 pc
3 + 3 pc

3 each round. 15 tot. weak

m/39/201/72

2/2/2/2/1

Punked on the last one. It was the squats that kept killing me. I really need to work on that intestinal fortitude. Looks like everyone smoked me today.

m/21/190/6'0"

as RX'd

4, 3, 3, 2, 1

26/m/180/6'1

4-4-4-4-4

tough but fun!

F/41/126

3-3-3-3-3
Rx'd #85

Wow that was great in a really awful sort of way!

3 each round. 15 tot. weak

45/M/6'/180

THE CHIEF AS RX'D

1-4+3PC+5PU
2-4+2PC
3-4+2PC+3PU
4-4 FLAT
5-4+1PC

HELD IT OFF AT 4 SETS FOR ALL ROUNDS. I REALLY LIKED THIS WOD. THE MOVEMENT COMBINATIONS FELT WELL SUITED FOR BY BUILD.

PARADISE CITY

RURAL/METRO FIRE DEPT.
TUCSON, AZ,

4,4,3,2,3

3
3
3 and 1/3
3
3 and 1/3

115# PCs

3-3-3-3-2

as rx'd 20 rds

Jodi (F/29/110)

Deadlift
135x1
185x1
225x1
250x1
275x1
300x1 (PR)

I'm super stoked. It felt awesome. Vids in our journal. :)

P:
4.3
4
4
3.3
3

M:
3.3
3
2.3
2.6
2.3

38/M/177

The Chief (subbed 105lb Power Snatch for Power cleans))

5/5/4/3/3 + 3 snatches, 6 pushups

GREETINGS FELLOW INFIDELS!! GREAT WOD. WE DID ABOUT 15+ ROUNDS A PIECE. ALRIGHT COACH G. NOVEMBER 10TH IS THE MARINE CORP BIRTHDAY AND I WOULD SURE LIKE TO SEE SOME EQUAL TIME WITH A WOD. IT COULD BE CALLED THE "DEVIL DOG" OR "JARHEAD". SEMPER FI

3/2/2/1/1 and 2/3

subbed 115 for 135 and still fried...

24/m/250

as rx'd

4 sets
4 sets
5 sets
3 sets, power clean & pushups
4 sets

First trainng session after being sick for a week.

As rx'ed, every round was 3.

Wasn't sure whether I needed to shower after that though .... totally drenched.

M/40/180

As rx'd:

4
4
4
4
4

Total: 20

Having never attempted the workout before, I paced myself too much on the first three rounds. Next time out, it'll be fives all the way through.

More better faster

Rx'd
1: 5 3-6-3
2: 5
3: 5
4: 4 3-6-5
5: 4

Great wod. Done in the heat of the storage unit.

27/6'8"/210

4+3pc+6pu
4
4
4
4+1pc

M/145/42

"Chief"- 115 lbs (power-clens)3 ,pushups 6, squats 9

14 rounds 15 minutes

David
M - 33 - 5'10" - 178# BW

DROM warm up
CFWU x 2 x 10, with 45 pound overhead squats & ring dips

WOD as rx'd: 3-3-3-3-3 > 15 rounds total

Post WOD: Burpees x 13

Notes: Low score but the 135 pound power clean is a tough one for me. So I'm pretty good with the score. For now...

100 day burpee challenge, day 13 complete.

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

22/225
wod as rx'd
5
3 2/3
3 1/3
3 1/3
3 1/3

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

60 lb db cleans (no bar available)

5, 5, 4, 4, 4 = 22 Rounds

Nice WOD....Reminded me of FGB with the stupid amount of sweating. And by stupid, I really mean glorious

37M/5'10"/165#

Warm-up: 3:04 row (771m); CFWU - 3 rnds; Burgener WU.

As Rx: 5-5-4-4-4

Cool-down: hamstring stretch; foam roll. Chest & thighs to floor on push-ups; 11-inch box squats. Had about 10 seconds left at the end of each cycle which I added to the minute of rest.

m/41/184

The Cheif..... scaled to PC's to 115
Done in honor of my brother: CPO Hood

4-4-3-3-3 = 17 rounds

25M/6'6"/235lbs

24 rounds

The Chief:

5
5
5
3
4

22 Rounds.

M/48/154

"The Chief"

Done as follows:
3 reps 75# HPC
6 reps HSPU (toes on Smith)
9 Double-under

3 + 3 + 6
3 + 3
3 + 3
3
3

N.B. DU v. squats tweaked quad.

BW 175

6+3+6
5+3+6
5+1
5
5

Awesome WOD, the squats got me

M/23/170 lbs

"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

As rx'ed
5
4 + 3 cleans
4
4
3 + 3 cleans + 6 push-ups

M/23/150 GregAWu

As rx'd:

4,4,4,4

Good pace.

Rd 1: 4 + PC + 5 PU
Rd 2 : 5
Rd 3 : 5
Rd 4 : 5
Rd 5 : 5

Nice workout!

m/36/195lbs

as rx'd

Rd 1: 3
Rd 2: 3
Rd 3: 3 + Cleans
Rd 4: 3
Rd 5: 3

As Rx'd

4-4-4-4-4

Woops add another 4 to that:

4 per round for 5 rounds - 4,4,4,4,4

- as rx'd 20 rounds. 4,4,4,4,4

135 felt heavy today.

To tell you the truth, I've been in the Navy for almost 6 years now and I know of 2 Chiefs who could actually do this. Hate me all you want but the truth hurts. God Bless all the good ones out there. Talk about a wealth of knowledge and experience. I had a Senior Chief literally save my ass at my first command. I'll remember that man until the day I die.

m/6'/187/44

subbed 75# on cleans (weak, but hopefully improving)

3/4/4/4/4

110# power cleans

3/4/3/4/3

- also did 35 box hops 24 inch + 30 push ups
and some double under practice.

m/36/1.96/102kg
40kg Power cleans, 3 reps
6 Push-ups
9 Squats

1. 3 rounds
2. 3 rounds
3. 3 rounds
4. 3 rounds
5. 2 rounds

could’n make 3 rounds at the 5 cycle.
because i had no energy left.

CF since june 2008
the Netherlands

That was a killer...

1-4 2/3
2-4
3-4
4-3
5-3

Cleans w/ 127 #

Round / Reps
1: 4 + 3 cleans
2: 3
3: 3 + 2 cleans
4: 3
5: 3 + 1 clean

m/40/205

as rx'd

5
6
3
4
4

28/m/185

1. 4
2. 4 1/3
3. 4
4. 4
5. 3 2/3

as rx'd

5,4,3,3,3

Womens' weight as Rx'ed.

2 (+3PC/6PU/5SQ)
3
2 (+3PC/6PU/6SQ)
2 (+3PC/3PU)
2 (+2PC)

F/32/140#/5'7"

22.m.137.65"

as rx'd
6, 5, 5, 4, 4
*I didn't have enough arm space to write exactly where I ended so which ever set I was on for the round I just finished it and counted it.

**The first time I started I didn't hear the alarm for the first rest period and kept going. so I reset the time and waited 5 mins and started over.

Used 35 kg for the PC in the first round, had to drop down to 30 kg in the second round. Pushups from the knees (can't do so many real ones yet).
3
3
4
3
4
F/22/65kg/169cm

age 20 bw 200

as rx'd

5+1pc
5+3pc
4+3pc+6pu
4+3pc
4+3pc+6pu+8squats

3.5, 3,3,3,3

Scaled to 125lbs. Avg HR 179, peak 190, rec. 58. Hurt more than most.

Messed up round 2/3 3m 4m 2m to balance it ou 3m 3m squats degenerated last rounds anyhow numbers:
4
5 oops
3
4 minus the squats
4 with the squats from previous but missed last 9 squats so 20rounds total minus 9 squats

This one was fun.

4
3
3
3
3
this one was rough...

28/M/160
As Rx'd
6,6,5,5,5+3PC

m/41/190

5,5,4,4,4

loved it!

m/25/6'/195

4,4,4,4,4

My fiance did this one with me today. She is shaping up for our wedding June 29, 2009 and she rocked it. Im so proud of her.
This is her sixth or seventh crossfit workout:
65# power cleans (great form)
all else rx'd
3,5,3,4,4
We both really enjoy the workouts. It gives us something to compete with each other at since we are both ex jocks from college. Volleyball and baseball.
Thanks keep the WODS coming

Home game: 52.5# dumbbell power cleans, otherwise as RX'd

Picked up each round where the last left off:

3/3/4/3/4 = 17 exactly

Beer earlier in the day... help or hindrance? Jury's out.

38m/5'11"/160

M/36/200

As Rxd

5/5/5/5/5

Can't wait to see this again. Going for 6's across the board.

39/M/6'0"/155

60kg PC

4+3PC
4
3+3PC+6PU
3+3PC+6PU
3+3PC+6PU
Total=17

An observation I had was that no matter how wiped I was I could always get on the ground to push or stand up to squat but I had to recover to where I could think (foot placement, hand placement, set back) before I could start the cleans. 3 or 4 seconds each round made the difference between 3 and 4 rounds.

I forgot to say that almost all of the CPOs I've worked with have been very impressive. A different style than SNCOs but effective nonetheless. I'm honored to do a workout in their honor.
Semper Fi CPOs!

M/29/220/6'1

Gym is closed for renovations so did the cleans with two 1.5 pood kettlebells

1. 3 rds
2. 2 rds
3. 2.8 I was two squats shy of third round
3. 1.5 again two squats shy of second round
4. 2 rds
5. 1 rd

I'm gonna go out on a limb and risk being railed against by you O-lift purists but 2x 1.5 pood KB cleans are way harder than a 135 O-bar. You can't bounce them and they don't what to go the same direction the whole time, it also shows asymmetric strength differences, my stronger right would get the clean and my left would wooble and throw my off balance.

This was a toughie but I take issue the fact that you have basically given a workout to a rank...So what ranks deserve a WOD, and what branches for that matter? Why CPOs? Because CF is a product of Californication with so many gyms in California near so many Naval and Marine bases? Doesn't seem fair. Why not just call the WODs by the pay grade the "E7" or the "03"

"Navy Culture of Fitness"...more like culture of bad push up form and half asses squats. You look cute in your gold T-shirts. Whatever market it to who will buy it.

You can say whatever you want about "grass roots movements" or "growing organically" or "gorilla fitness" but unless you get some more O5s and O6s live LTC McCoy to buy into Crossfit they will never let us peons do it for PT on a wide scale basis.

Keep it real.

C6:

Read through the comments. The WOD was created in response to a request for a work-out that would be performed by a large group of CPO's assembled at CF San Diego. A very specific response to a very specific request for a very specific group together for a very specific purpose who were at a specific CF gym whose owners happen to have a rather direct line to Coach and Lauren. We all get to do it today just because, just like all of the other stuff that comes out of HQ without explanation.

With all due respect extended to you and every one above who have either questioned why specifically CPO's, or why not a Marine, etc., I believe that you are reading too much into this particular choice and seeing a negative where one need not be seen. For example we don't have a Marine "Hero" WOD yet because we have (thankfully) yet to lose a Marine Crossfitter, and we don't have benchmark WOD's named after men, else we would surely be suffering a WOD called "Tosh", don't you think?

Patience. It's just a feeling for me, with no evidence or inside info, but I'll bet we see more WOD's honoring groups like this.

Accentuate the positive...see the good...

I served in the U.S. Navy 4 years ago and I did about 2 and half years of my time in San diego oddly enough. I don't remember to many chiefs on my ship or on the base period in this kind of shape when I was in. I'm so glad that the Navy has stepped and gotten on the same page with the army and the like cause I was tired of being the butt of the military jokes:):) Let's get it

I LOVED this WOD!

As Rx'd, but I almost dropped the cleans by 10 lbs, so glad I didn't, it gave me a better challenge and a stronger rush. I was BY FAR the sweatiest person in the gym.

Clean PU Squat (rounds+extra)
1 - 3+1 3 3
2 - 3 3 2+2
3 - 3 2 2
4 - 3 2 2
5 - 2+1 2 2

Awesome WOD!

1 - 4
2 - 4
3 - 4
4 - 4
5 - 3

33/m/6'1/195

I haven't had time other than to flip through the posts, but I am sure that alot have agreed.....this WOD $ucked! I mean it was great, but it $ucked, you know what I mean! But this WOD was a different kind of $uck, it left me (us) feeling out of it, mentally and physically spent. REALLY out of it!
I don't know who thought of that one either, but it kicked tailhole!
As always, thank you Coach and thank you CF!

Justin(as rx'd)
5+3
5
5+1
4
3+3
4+2

Jeannie(as rx'd)
6
5+3+6+2
6+2
5+1
6
5+3+3

Ps- not only was this WOD bada$$, but it was incredible doing it beside 112lb Jeannie as she was cleaning 85lbs and put up numbers like that! Seriously, it was seriously motivating and unbelievable at the same time! She doesn't post her scores, but I had to! It was wild!
Cheers!
~J~
Train Hard-roCk!

23/M/173
---------------
Did 5 Rounds of 3 sets each
1-95# cleans
2-115#
3-125#(form was missing)
4-95#
5-95#

Did it untimed, first 2 rounds were under 3 minutes.

First CrossFit workout today! Not a bad one to start with...

1: 5 and 1/3 cycles (got through P-cleans on the last one)
2: 5 and 2/3 cycles (got through P-cleans and pushups on the last one)
3: 6 cycles
4: 6 cycles
5: 6 cycles
6: 6 cycles (did one extra cycle 'cause I felt good and couldn't remember whether we were supposed to do 5 or 6)

As rx'd

4+
4+
4
4
4+

M/28/160/5'8"

Fun as hell: 5+3
5
4
4
5
Khalipa your an animal. 36 Did you check out the C.H.E.K. website?

40/m/200/5'8"

as rx'd
4+ 3pc
4+3pc
4
4+3pc
4+3pc

m/229/6'/52y11m

2(+3PC/6PU)/2/2/2/2 and 2/2/1

Scaled to 115#, will try 135# next time.

Chose to not do partial sets..my mistake....should have roughed them out. I know Mr. Pukie would have made a visit. Did 2 1/2 extra rounds to penalize myself.
Total 15+ sets...1 minute rests.

#324 bingo

Well said. Always good to hear from you brother!

"Tosh"? "TOsh"? "TOSh"?...
Or "Greg A"..
or "Robmill"..
"The Speal"..
"Dutchy"..

(I am going to go quietly now and throw up for fear that THEY have seen your post and have already begun creating these WOD's! Good goin' bingo! lol!)
~J~

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

23/150

WOD as rx'd

6
5 1/3
5
5 1/3
5+3PU's

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

6-5-5-5-5 as rx'd for a total of 26. Last round was horror.

Baby is totally teething right now, so I got close to zero sleep last night. That said, this one looked too good to pass up!

Scaled the weight to 95#

4
3 - minus squats
3
3
3

bw 165

as rx'd

5-5-5-5-5

Great workout, Murph's still harder but this killed my knee's i thought the P/u's were a little on the weak side, i accedently went over on my P/u's on 2nd and 3rd round by 3 >.<

4-3/2
3-3/0
3
3-2
3

Loved it cant wait for tomorrows ^.^

3,3,2,2,1

as rx'd:

7-6-6-5-6

Charlatan 6 said: "Why CPOs? ... Doesn't seem fair."

Boo-hoo! I'm a CF mommy and I'll let you in on the motto of the month I'm working on with my preschooler: "Life's not fair."

"The Chief" came to be because a Navy Chief had the initiative to concoct a WOD, present it to the appropriate people in the chain for approval, and then assemble a group of willing (not necessarily able) participants to show up for its debut. All this to honor a few of the MANY hard working, self-sacrificing men and women in our military. Hopefully soon we'll see a Gunny or 1st Sergeant take the same initiative and create a killer WOD named after their proud & distinct group.

Then maybe we'll have some more whiny posts about, "Hey, why don't we have a "Public School Teacher" WOD, or (even better) a "Stay At Home Mom" WOD? They deserve it, too." Well, because life's not fair.

M/22/5'10"/163

115lb. power cleans

4
4
3
3
3

m/34/5'8/150

95lb power cleans
4,4,3,3,0

Just to clarify I completed the cycle I was at when I hit 3 minutes. So a few of my cycles were actually some amount of seconds greater than 3 minutes. Kinda an off day because of work... It was a killer though.
1) 3 cycles
2) 3 cycles
3) 3 cycles
4) 2 cycles
5) 2 cycles

5,4,4,4,4

Haven't been staying on the program very well but this one looked fun.

As rx'd except for 95lb. cleans

rd 1: 4 cycles
rd 2: 4 cycles
rd 3: 4 cycles
rd 4: 3 cycles
rd 5: 3 cycles

Total 18 cycles

as rx'd
4 across the board
Good WOD

5,5,4+3PC,4,4+5PU

38\6'3\223#

m/39/6'0"/195

subbed sumo DL for power cleans

set 1 - 4
set 2 - 4
set 3 - 4 1/3
set 4 - 4 2/3
set 5 - 4

3 box-jumps
6 push ups (on knees after first 12)
9 squats

rd 1: 6
rd 2: 5+3+5
rd 3: 4+3
rd 4: 4+3+1
rd 5: 3+3 (quit w/15sec left on the clock -BEAT!)

m/43/175
CFWU x 3
as rx'd
3,3,3,3,3

total 15 rounds

51/5'8"/205
29 cycles

HOOYAH to my fellow senior enlisted. Chief Petty Officers in the Navy are a special breed as well as Marine SNCOs. Workout was challenging and looked easier than done. I completed the workout as posted and as follows:

Rd 1- 4

Rd 2- 5

Rd 3- 3

Rd 4- 3

Rd 5- 2

Fully winded. I workout in a bodybuilding gym and of course the muscle heads and cardio freaks stared. Of course we have CPOs that are Corpsman that serve in the Marines and to those who posted negative comments I have never served with a CPO who could not hang with Marines especially in a Infantry Battalion. Semper Fi and HOOYAH Chiefs.

37/6'2"/193

"Thats... That ain't no joke, I don't know who's idea that was!"

The last line in the video is a classic! We'll, I'm off to the garage for some pain, see you all in a bit.

M/47/5'11"/190

Power Cleans at 115#

4
4
4
4
4

Total: 20

Will try 135# next time. Had to take it easy on my back this time around. Great WOD

32/179/m

CFWU x 1 with Jump rope

WOD as Rx'd:
4/4/4/4/4

burpee challenge day 13 = 13 burpees.

24/m/195

as rx'd

3-3-4-4-4

M/33/5'7"/170
As RX'd
Rd1-4
Rd2-4
Rd3-4
Rd4-4
Rd5-4
20 total

4
4 + 3 CLEANS
4
5
5

22 1/3

M/37/191/5'9"

Round 1: 4 3pc 6pu
Round 2: 4
Round 3: 5
Round 4: 4
Round 5: 4

20/m/6'2"/198 lbs

As Rx'd:
5
4
4
4
4

Total: 21

160/25/m

As Rx'd but did 95# power cleans

3
4
3
3
3

such an effective use of 19 minutes.

Day 13/100 of the HDBC

As Rxed:

3-2-2-1-1 (and 1/3)

No joke...

5-4-3-3-3

No can do with the shoulder injury...

Did a modified "Nancy" instead.

5 rounds
Run 400M
85 lb. Overhead Squats, 15 reps

20:11

38/m/145

As Rx'd

1: 4 rounds+3+3
2: 4 rounds+3+6+1
3: 4 rounds+3+6
4: 4 rounds+1
5: 3 rounds+3+6+5

m/39/5'4"/140

As RX'ed

4
3 + 3 PCs
3
3
3 + 1 PC

m/31/230/68"

CFWUx3

21 rounds

Scaled to 115#s.
4
3+
3
3
3
After first two rounds decided to just go 3 per minute and have 10 or so extra seconds of rest. Oh, and did incline push ups with hands still on the bar. Like the idea of having an overall count and not start over every time. Would find mysely doing 3 rounds and a couple of cleans just to take a break and do more cleans. That's great but didn't count them and would have been better to move on to push ups and count for overall. maybe next time.
Pretty impressive to see people rock these workouts as Rx'd plus...
For me, it's just nice to get to the gym warm up, workout, warm down and leave totally soaked and spent while others continue putzing around. Thanks crossfit. first post. 2nd week.
m/185/34

Me: 42yo/M/5'10"/172lbs/10%BF

Warm Up: Some Shoulder circulars

WOD: All Hail "The Chief"

Round 1: 4 + 3 PC, 6 PU, & 5 SQ
Round 2: 4 + 3 PC
Round 3: 4 + 3 PC, 2 PU
Round 4: 4 + 1 PC
Round 5: 4 + 1 PC

Cool Down: Lay down and watch the stars...

Wow, that was an explosive WOD which felt a lot like fight gone bad. 3 minutes is a long time...
I used 115lbs for the power cleans and my form deteriorated on the later sets by looping the bar onto my shoulders instead of keeping it close to the body. The push ups were pretty much to chest to floor and the squats were full range of motion, only told to go lower once.

That workout was pretty intense, very nice :>)

Have Fun, Train Hard,

Billy

Charlatan 6

First of all you are exactly right, KB cleans are way tougher than barbell, as are KB thrusters. The reasons are multiple and you mentioned a few. I guess the number one is it requires more stabilzing muscles, grip, and the momentum/elevation created against the KB just isn't the same.
I think you will see more WODs to honor you guys at all levels of service, and trust me we ARE proud of all of you. Thanks for your sacrifice.

Jillianne

C'mon, ease up. Yeah, he was a little over the top, but hey, a soldier putting his life in harms way so we live and our kids get to learn in a safe environment, deserves a little more respect and a little room to complain every now and then, don't ya think. BTW, I have a tough CF mommy too, and yall do need your own WOD. I am always impressed by the women of CF!! :)

5 + 3cleans
4
4
4
4

That was hard as dooky

BW 70kg
5
4
4
4
4+3+6

as Rxed

Nice WOD

#1 - 3 rounds + 3 power cleans
#2 - 3 rounds + 3 power cleans & 6 push-ups
#3 - 3 rounds (Exausted)
#4 - 3 rounds + 3 power cleans
#5 - 3 rounds + 3 power cleans & 6 push-ups

M/22/215

5,4, 3(1/3), 3, 3

Pukey lurks.

M31/6'/200

4 + 1 clean
4
4 + 1 clean
4 + 3 cleans
4 + 3 cleans

As Rx'd

5/4/3+ power cleans/3/3

110lbs used for power cleans

3 sets overhead squats
a few reps overhead squat/military press combos

1. 3 + 3 cleans + 6 pushups
2. same
3. same
4. 3
5. 3

Nice workout!

I don't get to say this often but done as Rx'ed.

2 + PC
2 + PC
2
2
1 + PC + PU

34yom/168/6'0"

3+PC,3+PC,3+PC,3+PC,3+PC+PU

31yof/126/5'6"

3,3,3+PC,3+PC+PU,3+PC+PU

6'3''/215/m/23

5
4
4
3
4
total 20
squats sucked the life out of the legs....fun one though

41/m/5'9/175
4rnds
4rnds
3 2/3 rnds
3 1/3 rnds
3 rnds
3 rnds

Steve

M/46/175

Rounds 1-5 all 4 cycles.

Great Workout!

M24/5'5/140

4 rounds in all 5 cycles.

I loved it!

23 Rounds as RX'ed.

Awesome WOD.

36yom/6'/200

Right shoulder out of comission.

Modification:

3 One Arm Pushups on incline
6 DB Power Snatch 60#
9 Squats

Rounds:

4-3-3-3-2

Awesome WOD!
Rxd
5
4
4
4
5
---
22 Total
This one put me on my back at the end.

M/28/6ft/240
as rx'd
5-4-4-4-3

Barely missed four on the last round the cleans really slowed down on the final round.

I have been doing the WOD's religously for the past two months. I am happy to say all of my old nagging joint pain associated with my powerlifting/bodybuilding approach to lifting has vanished and I have never felt more in shape.

m/31/174/6'

as rx'd = 15 rnds total

A SEAL buddy of mine left tonigh for afganistan. Much respect and safety to all over there. Godspeed.

M/28/6ft/240
as rx'd
5-4-4-4-3

Barely missed four on the last round the cleans really slowed down on the final round.

I have been doing the WOD's religously for the past two months. I am happy to say all of my old nagging joint pain associated with my powerlifting/bodybuilding approach to lifting has vanished and I have never felt more in shape.

M/34/192

5/4/4/4/2

Go Navy!!

As Rx'd,

4
4+pwr cln
4
4
4

M/34/192

5/4/4/4/2

Go Navy!!

5-5-5-5-5

Newer to crossfit, and while years ago I did Olympic lifts, I haven't in some time, so I used 115# instead of prescribed 135#. Tough workout. Glad I stayed at lower weight as form got real sloppy as I fatigued in each round, and I need to build up that movement.

29/m/5'10"/~162

sub
45-lb. sandbag power clean

1: four +... 3x squat
2: four +... 7x squat
3: five
4: three +... 6x squat
5: four +... 1x squat

change (#397)

5: four +... 1x pc

Like others have said, it's great to post this WOD as rx'd!

Round 1: 5
Round 2: 4 (+3PC)
Round 3: 4 (+2PC)
Round 4: 4 (+1PC)
Round 5: 4

Could definitely feel the Chinese food coming up and the 350 burpees from this morning. Just 7 days left of the burpee challenge.

Even the wife joined in for this one doing 45# PC and knee pushups. 3-2-2-2-2!

Bwt: 137

As Rx'd

Round 1: 7

Round 2: 6 + 3 cleans

Round 3: 6 + 2 cleans

Round 4: 6

Round 5: 6 + 2 cleans

This one hurt but I liked it. Great WOD!

Total complete rounds 31 + 7 cleans

37/m/5'11/160

sn: 1x 83#-93-103-113f-113f-113-118f
c&j: 1x 118#

The Chief (no legs day)
subbed 65# push jerks for squats
3 - 3 - 2+5pj - 2+8pj - 2+4pj
ft-lbs: 67,190
ft-lbs/min: 4,479

Did the gymnastic cert with Jeff Tucker this weekend at Camp Pendleton. Jeff is a first rate instructor with unrivaled knowledge about gymnastics. If you have a chance to get to one of his Certs or you can get him to come to your box, Do it. Learned so much that will enhance my WOD dealing with the Gymnastic element. Gililan Mousney and Maj Ward were also there helping. These two are professionals in their own respect. Gilian is an monster who is to reckoned with in the Cross Fit Community.

4rds+3 cleans
3rds+3 cleans+6 PU
3rds+3 cleans
3rds+1 clean
3rds

16 total rds

20/M/175

Rd 1: 5
Rd 2: 4-2/3
Rd 3: 5
Rd 4: 4-2/3 + 2 sq
Rd 5: 6

CFWU x 3

As rx'd

1. 4
2. 4
3. 4 + 2 cleans
4. 3 + 3 cleans and 6 Push Ups
5. 3 + 3 Cleans, 6 Push Ups and 2 squats

I really wanted at least one round of 5 but I just couldn't get there... Round 3 look promising up until the I started the cleans.

As rx'd
4/4/4/4/4

115 pound cleans

Round 1: 5.5
Round 2: 5
Round 3: 5.33
Round 4: 5
Round 5: 5

Total rounds: 25 and 2/3.

4-4-3-4-4

Some close calls, this one was tougher than it seemed at first.

3-3-3-3-3

75 pound cleans....

That was a doozy

27 yom 6'2" 155#

Pre: warm-up x2 (35# kb swings, pullups, ring dips, knees to elbows, squats)

95# PC x5
95# Front squat x7

WOD as rx'd with ring pushups:

3 + 3PC + 6PU + 6squats
3 + 2PC
3 + 1PC
3
3 +1 PC

Power cleans the toughest part of this WOD for me, pushups easy and squats ok.

47 / 172

as rx'd

5-4-4-4-4 = 21 total

I had some time after each complete round. Didn't push into this time for partial rounds.

M/21/6'4"/200

115# PC

3-3-3-2-2=13

40/M/160

CFWUx3(ring dips)

1: 3+3cl
2: 3+3cl
3: 3+3cl,6pu
4: 3+3cl
5: 3+1cl

My earlier post was deleted. Wonder why?
5 rounds 2 cleans
4 rd 3 cleans 6 pu
4rd
4rd
4rd

So much for my earlier tribute to my former CPO's

M/31/195#

Subbed in 50kgs Cleans

1: 3 + 3 Cleans + 6 PUs
2: 3 + 3 Cleans
3: 3
4: 3
5: 3

m/37/5'11/195

Not comfortable cleaning yet, so they really ate into each interval more than I would have liked.

2/2/2/2/2

Beau
6,5,4,4,3 @ 95#

Travis
4,4,3,2,2 @ 95#

Either you make the round or you don't so no need to post the "almost" reps of the round you "Almost," made.

M/36/185

1 - 4RNDS
2 - 3RNDS + 2 CLEANS
3 - 3RNDS
4 - 3RNDS
5 - 3RNDS

1 - 3 RNDS
2 - 3 RNDS
3 - 2 RNDS
4 - 2 RNDS
5 - 2 RNDS

30yo M 175lb 5’10”
CFWU x 3; 10 pull ups, 10 ring dips per round.
Power clean 65lbs x 5-5 95lbs x 5 115lbs x 3 135lbs x 2.

As rx’d:
1.) 2 rounds + 3pc, 6pu
2.) 3 rounds
3.) 2 rounds + 2pc
4.) 2 rounds
5.) 2 rounds + 2pc

Foam roll after

3, 2, 1, 1, 1

m/40/5'11"/215

RX'ed
4/4/3/3/4

The Chief (as posted)

22 M 6'3" 205

4 + 3
4 + 3
5
4 + 9
4

21 rounds + 15

27/m/181

As rx'd
6 rds
5 rds
4 rds + 3pc
4 rds
4 rds + 2pc

#418:
"Either you make the round or you don't so no need to post the "almost" reps of the round you "Almost," made."

Helps to document how close you were to finishing the next round though, for comparison purposes with next time this comes around.

(And I'm looking forward to the next time this one comes around.)

37/6'2"/193
Colorado Springs

As RX'd: 5/5/5/4/4

It became a struggle at the end to maintain 4. Lower back was screaming at the end of this one. My legs were not much better.

Hail Chief!

Hoo-Yah!

Rnds
1 - 4
2 - 4+6 P/u
3 - 4
4 - 4
5 - 5

Deceptively hard! I like it!

Beaudb #418

There is a long history of noting how many partial rounds one achieved. For example, spill-over reps at the end of "Cindy".

M/43/235/6'3"

95# power cleans
3 rnds
2 1/3 rnds
2 1/3 rnds
2 1/3 rnds
2 1/3 rnds

2 1/3 = 2 rounds plus another set of power cleans.

31/M/5'10"/173

As rxd:
3/2+3PC/2/2/2+3PC+2PU

6,5,5,4,4

1: 5 + 3 cleans
2: 4 + 3 cleans
3: 4
4: 4
5: 4
-----
21 rounds + 6 cleans

Pictures and video:
http://www.21-15-9.com/users/1/workouts/2008-09-14

M/27/5'10/165

2,3,2,2,2

29 yom, 180 lbs

3/4/4/4/4 as rx'd

M/36/5'9/180

chief as rxd
5
4
4
3 2/3
3 1/3

did this during lunch at the running and endurance cert here in denver at front range cf. this running information is so important for everyone to learn the truth about. if you dont attend a cfe cert then at least demand that at least one trainer from your box gets to one so they can share with you. brian and carl are doing what they teach and leading by example. awesome cert!!!!

4
4
4
4
4

sweat dripping and stinging my eyes!

Congrats to all the new Navy Chiefs out there, hang in there, just a couple of more days. Also thanks to all the Chiefs (and a whole lot of Marines) that made me what I am now. I humbly hope I can give back some of what has been given to me.

I think some of the disparaging posters may be surprised to see what Chiefs are up to these days.

Go Navy!
Semper Fi

HMC (FMF/PJ) Barry Hurt Oceanside CA

As rx'd

Rd1: 5
Rd2: 5
Rd3: 5
Rd4: 5
Rd5: 5 + 3 clean + 6 pushups + 7 squats

Total: 25

5
4
3 + 3 PC
3
4

w m 35 yoa

Did 12 complete sets. Did not keep track of the partial sets.

f/27/5'0"/115
As Rx'd with 85 lb PC's
4 + 3 PC
4
3 + 3 PC
3 + 1 PC
3

scaled to 95 lbs

3-3-3-3-3
Total:15

Made a nice sweat angel on the floor afterward. This one was hard.

M 38/5'10/198

Warm-up 1 mile run
30 dips
30 pull-ups

5
5
5
5
5

As rx'd

rd 1: 4 cycles
rd 2: 3 cycles
rd 3: 3 cycles
rd 4: 3 cycles
rd 5: 3 cycles

Total 16 Great workout! Never done cleans before.

5/4/4/3/4 = 20 total, as rx'd

M/38/5'6"/190

3
2
3
2
2
-
12

Oy. Looks like just about everyone kicked my butt. S'OK. Tell you what... if the squats weren't in there, I'd have been MUCH faster. For whatever reason, bobbing up and down even without a bar gets my heart going a mile a minute.

Loved the workout though... My cleans are getting much stronger. 135 felt light!

M/5'10"/180 lbs/age 20

As Rx'd

6
6
5
5
5

Went down to 115 on the cleans due to shoulder pain.

3-3-3-2-3

Dying at the end.

20 totala

m/6'2"/230 lbs/age 29

didn't have a stopwatch with me so I did a creative version.

I listened to 6 songs of an album since songs generally are 3:30 mins long.

30 times

M/28/6'2"/260

4+3pc
3+3pc+6PU
3
3+3pc
3

Ok, this was my first crossfit workout. As a former college offensive lineman that played at 305 pounds, and current high school football coach I love this. I have continued working out over the past few years but havent been able to break out of doing a football workout because I never wanted to just go in a get a bodybuilding type pump, but this stuff is awesome. Looking forward to what this will do for me.

as rxd

I completed 4 "triplets" for each of the 5 rounds

Jennie: 27 F 160# 5'9"

"The Chief"
Max rounds in 3 minutes of:
95 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

1. 4 rounds + cleans and push-ups
2. 4 rounds + cleans
3. 4 rounds
4. 4 rounds
5. 5 rounds

M/25/165/6'0

1. 4
2. 5
3. 4
4. 4
5. 5

22 Rounds Total

85# cleans as Rx'd for women:
3/3/2/3/3

4 rounds per cycle for a total of 20 as rx'd

good workout

as rx'd:
22 rounds + 3 PC & 6 pushups

Subbed 95# clean

3-2-3-1-3

Subbed #95 clean
4-4-4-4-4

F/28/170cm/55kg

As rx'd. 1/3 cfwu, burgener wu

1 - 3 squats shy of 6 rounds
2 - 5
3 - 5
4 - 5
5 - 5

That was not fun.

f/39/135/5'5

23 rounds - with modification of PC @ 60 lbs

Just started and would like to hear form females doing program for advise and ideas on modifications until in better shape.......

As rx'd
Done at CP

4
4
3
3
3

Good WOD

24/m/5'7"/149#

Scaled to 115#. I can PC 135, but never quite confident on my form with such movements, so better safe than sorry. Still nasty...

Rd1: 3 + 8 squats
Rd2: 2 + 6 push-ups
Rd3: 3 + 5 squats
Rd4: 3 + 1 power clean
Rd5: 3 + 3 power cleans

On rd2 my dog came out and got in the way. Had to stop to get her inside. Wiener dog vs. 115# barbell... I wonder who would win?

I think next time I'll probably leave it at 115# and see if I can push the average up to 4+ if I can.

See my site for a mp3 I made for this WOD. I literally chose the tracks at random from my library, so pardon the inconsistency in tone :)

http://www.elliotfuller.com/2008/09/15/the-chief/

Scaled cleans to 95#

4-4-4-4-5

Probably shouldn't have scaled the cleans o much, but I warmed up with the 135# and my back and legs weren't liking it too much, so I played it safe.

Power cleans @ 50kg

RD1 : 4 + 3PC
RD2 : 4
RD3 : 4
RD4 : 4
RD5 : 4 + 3PC

20 complete rounds plus 6PC

m/40/72/175
ran 7m @ 57min in am

95 lbs first set; then 115
4 + pushups
4 + cleans
4 + cleans
4 + pushpup
4 + pushups

4-4-4-4-4

And nice effort Dale.

Ran miles this morning.

CFWU x 3
As rx'd
rd 1: 4 cycles
rd 2: 3 cycles
rd 3: 3 cycles
rd 4: 3 cycles
rd 5: 3 cycles + 3 extra cleans

Great workout! My legs were toast!

Mo says:
95 lbs, did all 5 rounds.
2+ turns each round, farthest was to 2nd push-up on 3rd round.
Next time 115lbs.

as rx'd:

rd 1: 3
rd 2: 4
rd 3: 4
rd 4: 4
rd 5: 4

19 total

as rxd
4,4,4,4,3 + 3 PC and 6 PU

21/M/5'6"/160

The Cheif
As RX'd
3,3,3,3,3

2,2,2,2,2

3+3pc
3+3pc
3+2pc
3
3

went easy on the power cleans: did 65-lbs (nursing an old wrist injury)

R1- 4
R2- 4
R3- 4
R4- 4
R5- 4

Warm-up:
- 10 Jump Rope and Elliptical

WOD:
4, 3.5, 4, 3, 2

Power Cleans were at 95lbs.

3-2-2-2-2

The Cheif was pretty tough. 3, 3, 3, 3, 2.

My first Fran tomorrow, can't wait!

As Rx'd
2,2,2,2,3

as rx'd
5,4,4,5,4+6PU+6SQT = 22+

awesome wod

85#
5+6
4+3
4
4
4

AS rxed:

4-5-4-3-3

Just under 20. Next time, next time.

F/37/140ish/5'4"
Skipped. No offense, guys.

Used 50kg on Power Cleans, my PC form is starting to improve!!

4/4/4/4/4

Really enjoyed this WOD!!!!

Subbed Soccer day

38/m/238
as RX'd
4
3
3+ 1 clean
3
2 3 cleans 6 push ups 6 squats

Age 37
BW 188

CFWU

4,4,4,3,3

as rx'd
3-3-3-3-3
1st and 5th got 3 extra powercleans
3rd and fourth rounds barely made 3

really liked this one, got the sweat pouring

CFWU x 3 rounds
115# power cleans

4-4-4-3-3

4th round got cleans and pushups on 4th set
5th round got cleans on 4th set

25/5'9"/138

Power cleans with 47 kg (104 lbs).
3+C+P
3+C
3+C+P
3+C+P+4
3+C+4

Very deceptive WOD. Thanks coach!
4/3/2/2/3

23/145/F/5'7"

sub'd 65# for PC, girl push-ups for rounds 3+

3/3/3/3/3

Really liked this one!

m/31/5'9"/167

Rd1: 3
Rd2: 3
Rd3: 3
Rd4: 3
Rd5: 3

1 rd CFWU (minus pullups & dips), The Chief"
Max rounds in 3 minutes of:
111 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles
Rds:3-3-3-3-3

rd1- 5
rd2- 5
rd3- 5
rd4- 5
rd5- 5

m/27/5'10"/175lbs

30/m/5'10"/220

3rounds + 3pc + 5pu
3rounds + 3pc
3rounds + 2pc
3rounds + 1pc
3rounds

I confused the air squats for 135lb squats so
3, 2, 2, 2, 2 and my legs are dead

15/09/09
M/33/1.81m/76kg
4-4-4-4-4

m/35/5'10"/170

First time doing "The Chief"

I'll never underestimate a WOD again!!!!

5
4
4
4
4

As rx'd:

5-5-4-5-4

Total = 23

48/m/190

As Rx'd. 4,4,4,4,5.

Should have pushed a little harder from the start.

As rx'd
4 +3+2
4 +1
4 +1
4 +2
4 +3

F/128

95 lb power clean

4,4,4,4,4

F/33/5'8"/136

Rx for girls (85# power clean)
3+1 pc
3
3
3
3

Our first CF WOD last night! Never done power cleans before... scaled weight to adjust for clumsy form.

Brynan 28/M/155/5'10":

4 +3+6 (pc@115#)
4 +3
4 +3 (switched to 105#)
3 +3+6+6
4 +2

Jill 24/F/145/5'6":

4 +3 (pc@75#)
3 +3+4
3 +3+6+3
3 +3+6+5
3 +3+6+5

cant wait for tonights WOD!

5/5/5/5/5

Nice workout!

as rx'd

6 - 6 - 5 - 4 - 5

TOTAL: 26

Did hang power clean not power clean
3/3/2+hpc/2/2
Use fat bar which lost grip on for hpc - needed chalk

CFWU- Minus extensions
WOD- 40lb cleans
1) 3 +cleans
2) 3+ cleans
3) 4+2 cleans
4) 3+ 2 cleans
5) 3+ 2 cleans
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

46m 200#
as rx'd
4 rounds
4
3
3 plus 2 cleans
3 plus 1 clean

m/28/6'1/190

as rx'd

4, 4, 4, 3, 3

total 18

26m.6'4''/225lbs

As rx'd
6,6,6,6,6+3PC

Legs are nice and toasted.

3 X 135lb clean
6 X push up
9 X squat

4/4/4/3/3

28/m/165

4/4/3/3/3

Total: 17

always nice to have my brother here.

used 177lbs for 135lb powercleans.

1st round- 2 cycles + 2 power cleans
2nd round- 2 cycles + 1 power clean
3rd round- 2 cycles + 1 power clean
4th round- 2 cycles
5th round- 2 cycles.

total 34 powercleans,60 pushups,90 squats

wow.....very hard.

Vance

Oops. Did hang power cleans instead. Also scaled the weight.

7/7/7/5/7

Fourth round distracted. Should've done more.

Total: 33

Oops. Did hang power cleans instead so score not completely accurate. First time doing this workout. Also scaled the weight to my BW.

7/7/7/5/7

Fourth round distracted. Should've done more.

Total: 33

Scaled bar down to 115lbs for the cleans.

1st: 4 complete rounds
2nd: 4 complete rounds
3rd: 4 complete rounds
4th: 4 complete rounds
5th: 4 complete rounds

Don't know about everyone else, but in all cases, I finished the 4th round with a few seconds left (no-where near enough to do another complete round), so I would just stop there. Since we were going for complete rounds, it didn't make sense to finish on a partial.

Scaled Pc to 115lbs

4
4
4
4
4

33 yom 220 bwt
wod as rx'd
1st rd: 4 rds +3pc +6 pu's +5 squats
2nd: 4rds +3pc +6 pu's
3rd: 4 rds +3pc
4th: 4 rds +2pc
5th: 4 rds

bike 10 miles

45lbs power cleans
pushups on knees
4
3 and 2/3
3 and 2/3
3 and 1/3
3 and 1/3

I am taking two weeks off to let my shoulder rest it hurts so bad. See ya in two.. I will just do the endurance site and legs for two weeks.

m/53/185
as rxed
4
4
4
4
3+cleans+push ups

AW 32/160/F

4 + PC/PU
4 + PC
4
4
4 + PC/3PU

Had to scale the weight on the cleans to 115, and this workout still kicked me! I only completed 3 rounds before I began to see stars and had to sit down. Not very respectable, and I'm really ticked about it, so I will do this one again on our next rest day to finish it!

3 + 3 power cleans
3
2
F
F

m/34/6'/240
CFWU x 2

WOD as RX'd

4/4/4/3+3pc/3+6pu

A lot harder than it sounded!

34/M/190

6
6
5 2/3
5 1/3
5

couldn't keep the 6 rounds/3 min pace up, came close.

M/33/225/6'

As RX'd..

3
3
3
3
3

Dads a Senior Chief in the USN who served recently at Camp KV, Al Anbar, Iraq... Cool to do one for him!

Mac (M/29/200/6'0") as rx'd 7-5-5-5-4
R Ryan 95# clean 6-5-4-4-3
D Kral 95# clean 4-3-3-3-3

Holy, Good God! That was a smokin' WOD!
I LOVED IT! The muscleheads were all confused! :)

400M run
CFWU x2 -ohs
'The Chief' as Rx'd: 5,5,4,4,4

Round #1: 5 (+3,6,6)
Round #2: 5
Round #3: 4 (+3,6,1)
Round #4: 4
Round #5: 4

My hip has been hurting for quite some time and last evening I was unloading a cord of wood in the rain, (stooopid right?) when I slipped on the steel ramp on the trailer, did a split, heard the hip pop, excruciating pain ensued for about 30 seconds and then...nothing. No pain. for the first time in 4 weeks I woke up this morning with ZERO hip pain! I was able to do my WOD pain free. I thank God for making me so stupid! :) WooHoo!

M/25/178
As RX'd
6
4 2/3
4
4
3 2/3
I liked this one a lot.

M/25/218

5,4,4,5,4 = 22

Liked this one, but lower back is a little tight afterwards. Also have to through out reps for my new workout partner. This is her first week into Crossfit, and put out a good and suprising effort:

F/20/130

5,3,4,3,3 = 18

3 1/3
3 1/3
3
3 2/3
3 1/3

Scaled to 95lb cleans, which was probably a good idea. I am still working on my form there.

Great workout.

Hail to "Master Cheif".

5
5
4 6 Push Ups
4
4

1 - 6
2 - 5
3 - 4
4 - 4 2/3
5 - 4 2/3

24 complete rounds with two extra 2/3rds

Did this Monday because I was out of town Sunday.

As Rxd

4 + PC/Pu/6 squat
3 + 3PC
3 + PC/6PU
3 even
3 + PC/PU/1 squat

RX:
3 2/3
3 2/3
3
3
3

Hit the "Pussy rest stop" a few times...

6+3 cleans
6+3 cleans
6+1 clean
6+1 clean
5+1 clean
did cleans and snatches previous days, so kinda rough overall.

31/M/6'0/195

Practice: Push Jerk

Train: Did full squat cleans instead.
4 + cleans, 3,3,3, 2 + pushups
Legs are toast

Power Clean: 90#
Rd Sets
1 5
2 4
3 4
4 3
5 3

then ran 5k
TE 3.9

I could have gone for another round on my last two cycles but my legs were so pumped I could barely clean the bar up!

As RX'ed: 4-3-3-3-3+3 power cleans

=16 rounds + 3 power cleans

M/26/6"/168

Damn, I only did one cycle. I didn't read all the way down. Anyway, 5 rounds plus 2 power cleans.

WOD The Chief as rx'd
rnd 1 , 4 + 1 p/c
rnd 2 , 4 + 2 p/c
rnd 3 , 4 + 1 p/c
rnd 4 , 4 + 3 p/c + 1 p/u
rnd 5 , 4 + 3 p/c + 6 press ups
power clean the hardest,crashed on floor after,so had the desired effect! excellent boxing w/o for 5 x3 min rnds,same effect as fgb for mma ,3 x5 min rnds.

3/4/3/3/4=17 rounds...ouch, esp cleans
wu=20 min lvl 8 stairs, cfwux1, end with yoga

1. 4
2. 3
3. 2
4. 3
5. 2

This was after a week off Crossfit, and very inconsistent WODs for the past 2 months. Getting back into it consistently starting today.

4
3+2 pu
3+1 clean
3+2 cleans
3+1 clean

M/35/6'1"/185

"Chief" as Rx'd

1: 3+3 PC, 6 PU
2: 3
3: 3
4: 3
5: 3

I was sweating like a hog after this one! Freakin' awesome!

30/M/180

Running a day behind so forgot to re-read the WOD. Did full Squat cleans instead of Power.

4
3
3
3
3

f/43/141/5'9"

still working on form for power cleans

1st round - 50# PC - 3
2nd round - 60# PC - 4
3rd round - 70# PC - 3
4th & 5th rounds - 70# PC - 4

4-4-3.75-3.75-3

2 + pushups
2 + pushups
2 + cleans
2 + pushups
2 + pushups

work today.
posted on monday, Made up Chief on monday 9/15/08
results
w/u stretch and jumprope 15 min including du.

Chief
5 sets of 3 min with 1 min rest inbetween
65# power cleans 3 reps
6 push ups
9 air squats

4
4
4
5
5

Enjoyed it.

At home today and didn't have weights so used 70 ish#, 21 foot ladder instead of bar.

I missread the WOD too so did max reps of each with 6 PU and 9 SQT at the end. Totally hacked this one!!!

12
16
16
16
16

as rx'd
5
5
5
4
4

m/190/6'3"/28

wow. thought i would get all 5's. nope. dying here. . .

Jeez I can't compete with this comment section, I used to be above average but not anymore, many more of you should think seriously about competing in the games next year. There are definitely more Khalipa's out there!

137-139lbs not sure.

5,4,4,4,4

35/m/6'4/210

4
4
4
4
4

Didn't have access to a bar and plates for cleans, so I subbed 5 swings with a 50# dumbbell. 4 rounds on each cycle.

135# power clean from floor x3 + 6 pushups + 9 squats x 5 Rounds: 8/6/5/5/4 = 28 cycles - going from squats to clean was the hardest part IMO.

cfwu x 2

125# power clean
1:15 rest between rounds

3 3 3 3 3 3 = 18 total

M/49/180

As Rx'd
5/5/5/5/5

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$
10 cycles
Alef
$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

M/31/6'1"/222

As rx'd:

3 + 2 pc's
3 + 2 pc's
3
3
2 + 3 pc's and 6 push ups

Stiff: 180# 5'9" 36 y/o 22 rounds
PS: 230# 6' 36 y/o 6-6-6-5-6=29
DK:190# 6' 33 y/o 6-5-5-4-4

subbed power cleans to medicine ball cleans ( clumbsy need work )
push ups normal
and squats normal
4
3
3
2
3

good work out fran will be tough tomorrow

255lbs/m/40yo/5'11"

As rec'd - 60kg bar

1. 5 + 3 PC
2. 4
3. 4
4. 4
5. 4

Cracking thrash, more of the same, please.

Beasty

Had to scale down to 125# for the cycles as follows:

2 rnds w/ 2cl
3 rnds w/ 3cl, 6pu, 7sq
3 rnds w/ 2cl
3 rnds w/ 1cl
cycle 5: scaled down to 115# 2 rnds w/ 3cl

total: 13

Doing the clean & jerk's yesterday is what made this WOD very hard.

6-5-5-4-4 rounds
Did hang power cleans by accident as that is what the guys at my gym swore was what it was. Oh well.

1st round: 3 rounds plus cleans and pushups
2nd round: 3 rounds pus cleans
3rd round: 4 rounds
4th round: 3 rounds plus cleans
5th round: 3 rounds plus cleans

CFWU x 3

"The Chief", scaled cleans:
pwr cleans: 105lb x 3
pushups: 6
squats: 9

4,4,4,4,4

... and the best part, my 3y.o. daughter did it with me with a dowel :-)

M/31/220#

23 rounds as Rx'd
6.5.4.4.4

1) 3
2) 3
3) 3
4) 2
5) 3

Total: 14 rounds

22/m/5'4/145 lbs

Used 135 lbs for first round...but had to change since I was getting sloppy with form...

Used 125 lbs for other 4 rounds

3 barely
4
4
3 1/3
4

Awesome workout...love new variations on lifts

22 rounds with 85#

5+3 cleans
5+1 clean
4+3 cleans
4+2 cleans
4

5
4
4
4
4
Phew that was a good one. Max. heart rate was 182 avg. 166 for the 20 min. Well 19, it took me a minute to get my head into stopping my watch.

5 + C & PU
4 + C
4
4
4

M/42/210

4 plus cleans
4
3 plus cleans
3 plus cleans
3 plus cleans and pushups

Good workout three minutes goes by quick

M/19/5 7"/135lbs

As RX'd

5
4
5
4
6

24 rounds

6
6
5
5
6
=
28

good workout, hooyah to all the chiefs out there

f/37

3 for all 5 rounds, standard push-ups and 45lb bar for power cleans

26m/160

as rxed 3-3-2-3-2

39/m/205

Rds 1-4 as Rxd 3,4,4,4

Rd 5 - upped cleans to 150lbs for 3 sets

m/32/5'8/162

as rx'd

1)5 2/3
2)5 2/3
3)5
4)4
5)4 2/3

Fried

m/34/70/195

6
6
5+6squats
5+3squats
5+6squats
squats got me every time

27/m/185

5
5
5
5
5

M/27/5'9"/184

As Rx'd.

1) 4 + 3 P. Cleans
2) 4
3) 3
4) 2 + 3 P. Cleans, 6 Pushups, 5 Squats
5) 2 + 3 P. Cleans

bw 247
workout with mark
me: 17+2/3 rds
mark: 19+2/3 rds

rx'd
22 rds

m/46/173
rx'd
1 5+1pc
2-4+pc+6pu
3-4+1pc
4-4+2pc
4-4+2pc

as rx'd

1- 4 + 3 cleans
2- 4 + 6 push ups
3- 4 + 9 squats
4- 4
5- 4

21 rounds

M/28/6ft/80kg

as Rx'd but with 3 min breaks instead of 1 min (was training with a partner using the same barbell). Also did hang power cleans instead
7,6,6,6,6

m/28/195

as rx'd:

1. 6
2. 5+
3. 4
4. 4+
5. 4

4,4,3,3,3

As Rx
Me: 8-6-4-4-4

JD: 4-4-4-4-4

as rx'd
2
2
2
1
1

193#
6,5,5,5,5 total = 26 rounds

18/m/172
as rxed:

rnd 1- 5
rnd 2- 5
rnd 3- 4 2/3
rnd 4- 4 2/3
rnd 5- 4 1/3

might just be my favorite crossfit of all time!

Male/22/175lbs

As RX'd
5-4-4-4-4

Love the Navy... but give some of us future Army men a little shoutout. ;-)

1st time doing it.

1- 5 rd
2- 4 rd +3 clean
3- 4 rd +3 clean
4- 4 rd
5- 4 rd

As PX'd

3,3,3,2,2=13

This is a great workout and a new favorite. However, Helen will still be my all-time favorite.

M/24/6'6"/220
as rx'd: 4-3-4-3-2

m/170/21/5'10''

6
6
4
5
5

as RX'd
3,4,4,4,4

5
4+3pc
4+3pc+6pu
4
5

4/4/4/4/4

Rx'd (85# for females)
4rounds+3PC+6PU
4rounds+2PC
4rounds+2PC
4rounds+2PC
4rounds+3PC

Great one! Loved it!

Scaled up: 155lbs.

6, 5, 5, 4, 5: 25

done yesterday

26/f/5'2/130#

breakfast: run 46 minutes = 6.1 miles

work work
play bball

back to gym for
400m warm-up run, cfwu, db swings w/55#x12, box jumps x 15, warm-up power cleans 65#x5, 95#x3

WOD: "the Chief"
95# power cleans
chest to deck push-ups
a2a squats

5
4 + 3pc
4 + 3pc + 6pu
4 + 3pc + 6pu
4 + 3pc + 2pu

wow. lotsa sweat on this one. kinda liked it. wua feelin a bit nervous after the thrashing from Lynneoncrack the night before. wonder how i'd handle the Chief when not runnin on empty tank (didn't eat anythin after bball, just went straight to the gym).

M\43\190

As Rx'd
4/3.6/3.6/3.3/3

started at 4 and degraded from there.

47/m/178

20 rounds as rx'd (5x4)

4
5
4
4
4

Why do some of these look so easy. Another great wod that left me in a pool of sweat. Just realized this is a year of CF for me and I am still loving it.

age 42
bwt 215#
3 sets for each round. 5 rounds total.

3,4,3,4,3 17 rounds

As Rx'd 4/5/4/4/4 WOW got my but kicked Thanks!

My "Friend" Steve talked me into doing the 100 Day Burpee Challenge gone mad....Now I add 100 extra burpees to my daily burpees.....example today is my 32 day so now I do 132...tomorrow 133....I must like punishment..........STAY STRONG!

f/26 as rx'd with a about 7 extra cleans thrown in.

5
5
5
5
5

As R'xd
4
4
3
3
3

m/36/235
as rx'd
4 and 3 cleans
4
4
3 and 7 squats
3 and pushups

with "girl" push-ups and 45 lb bar for the cleans
1. 3+
2. 3
3. 3+
4. 3+
5. 3

34 yo 190#
As RXed
4
3
3
3
3
What an asskicker!
Lots of fun.
Thanks Coach.

Nice WOD

5+PC+PU
5+PC
5
5
5+PC

2 + 2
2 + 3 + 6
2 + 2
2 + 2
2 + 2

3+1 clean
2+3 cleans, 6 pullups
3+1 clean
2+2 cleans
3+3 cleans

13 completed rounds

4
4
4
4
4

20 rounds total

M/33/5'10/166

As rx'd:
3
3
2
3
3

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Round 1 - 3 rounds + 3 Power cleans + 6 Push-ups
Round 2 - 3 rounds + 3 Power cleans
Round 3 - 3 rounds + 3 Power cleans + 2 Push-ups
Round 4 - 3 rounds + 2 Power cleans
Round 5 - 3 rounds + 1 Power clean

M/38/186

5rds.+3+4
5rds.+3+6
5rds.
5rds.
5rds.
25 total rounds or...81 total cleans, 160 total pushups, and 225 squats.

7

M/36/140

@ home, Avery was my timer : ) as rx'd
4 rounds each cycle, gr8 wod, loved it!

Male/26/157/5'11

Back from the bike trip. 12 hours of biking. Did the workout today but my legs were shot.

Accidently subbed PC for HPC

R1- 3
R2- 3 + 1hc
R3- 2 + 2hc
R4- 2
R5- 2 +2hc

12 + 5hc

4:53 (pr)

37yom 210#

6,6,6,5,5 = 28

Power-cleans (45 lbs)
Girl Push-ups
Squats

R1 - 3
R2 - 3
R3 - 3
R4 - 3
R5 - 3 + 3 cleans

18 reps as rx

48/m/142
115# clean
4,5,5,5,6

3 3 3 3 3
it was tough

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@

TSCHANZY 46 YOM 169 LBS 5'9"

AS RXED EXCEPT ONLY USED 95lbs. NEED TO WORK ON MY FORM FOR POWER CLEANS. 1ST TIME THIS WO
COMPLETED 4 ROUNDS IN EACH OF THE 5 SETS WITH THE EXCEPTION OF THE 3RD SET ONLY GOT 2/9 SQUATS IN.

TSCHANZY 46 YOM 169 LBS 5'9"

19 ROUNDS PLUS CLEANS ALL/PU'S ALL AND 2/9 SQUATS

M/31/5'4"/148

4 full + 3 cleans
4 full
3 full
3 full + 2 cleans
3 full + 3 cleans + 5 pushups

Tough workout, but still fun in a crazy kind of way

15 min stationary bike w/u

Scaled to 115# cleans to protect recent lower back injury

4-5 sets per round

95LB.
4.6,4.6,3.6,3.3,3.0

Tam 45LB.
4.6,4.6,4.0,4.0,4.3

M/27/6'/200
22 rounds including fractions

cfwu
3 3 3 3 3
Each took 45 seconds, so rested for 15 seconds between each round. Next time try not to rest and do 4's.

F/40/5'6"/140

Didn't know what weight to use (did the video say 85#? Anyhow, I started with 70#, then upped it to 80#, then 85#) Not quite awake enough to do this WOD justice, but it was a good one!

1: 3+70#PC,PU,7 squats
2: 3+80#PC,PU,7 squats
3: 3+80#PC,PU,8 squats
4: 3+80#PC,PU,5 squats
5: 3+85#PC,PU,2 squats

J might make it up later, but no guarantees.

1=3
2=3
3=2.5
4=3
5=1.5

The Chief
Did the first round with #70, form was suffering too bad so lowered
down to #65 for the rest.

Rnd 1-3 full +3 PC
Rnd 2-3 full+3Pc and 6 PU
Rnd 3-3 full +2 PC
Rnd 4-3 full+1 pc
Rnd 5-3 full +3PC

I really liked this one in a sick way.;-)
Looking forward to Fran.
Lysa

"The Chief"
As RX'd:

R1- 3
R2- 3
R3- 3
R4- 3
R5- 3 + 1PC

Total: 15 rounds and 1 PC

m/45/6-2/230 1st ever WOD (and late at that!)

Watching and studying CF while doing other workouts (lots of Kettlebells) has helped motivate me to lose 50# since the beginning of the year.
110# Cleans 5, 4, 4, 4, 3
P/U 5, 4, 4, 4, 3
Sqt 4, 3, 3, 3, 3,

Ooh Rah!

Round1=7
Round2=7
Round3=7
Round4=7
Round5=6+3cleans and 4 push-ups
Total=34

"The Chief"

Max rounds in 3 minutes of:
115 pound Power cleans, 3 reps (Hang Cleans)
6 Push-ups
9 Squats

Rounds
1 - 5
2 - 4 + Cleans
3 - 4
4 - 4
5 - 3 + but completed 4 past time alloted.

Great workout. 1st time back after a 2 weeks off.

M/52

As Rx'd

5-4-5-4-5 = 23 rounds WOW!

First time CFer . . .

Rounds:

1- 3 (getting the feel of it)
2- 5
3- 5
4- 5 + PCs
5- 5 with 25 seconds left over . . .beat!

Total: 23

Good stuff!

Used 115# for power cleans, back is hurting - don't want to injure it.
Rounds: 5, 4+2cl, 4+3cl, 4+2cl, 4+1cl
Great WOD

m/40/6/192

"The Chief" as Rx'd
4
4
3
4
2(I had a technical malfunction with my bar sleve)
Tough one, really enjoyed it.

"The Chief":
85# power cleans
2 + 3 PC
2 + 3 PC + 6 PU
2 + 3 PC + 6 PU + 5 squats
3
3 + 3 PC (finished off in 4:06
then 3 x 1000 meter on C2 w/ 2 min. between efforts (no round > 4:41).

Really wanted to do this WOD, but passed because of elbow tendontis.

Did a workout of:

SP 3x5x115

BP 3x10x145 (rehabbing pulled hamstring)

BW 180

As Rx'd.

17 rounds total.

34/M/133/5'6"

The Chief--scaled
started at 115 lb power cleans, switched to 95 lbs in the middle of cycle III

Cycle I: 2 rounds plus 3 power cleans, 6 pushups and 4 squates
Cycle II: 2 rounds plus 2 power cleans
Cycle III: switched load in the middle of the cycle (from 115 lb to 95 lb), can’t remember exact stats
Cycle IV: 3 rounds plus 1 power clean
Cycle V: 3 rounds plus 2 power cleans

As Rx
1- 4
2- 4
3- 3 +cleans(3)
4- 3 +cleans(1)
5- 3 +cleans(1)

Total completed rounds =17

4 rounds per cycle for a total of 20 rounds.

Did 10 reps of 135# cleans, 6 PU's and 9 squats.

rounds:
1: 135, 125, 125
2. 125x3
3. 125x3
4. 125, 115, then 115 cleans only
5. 115x3

“The Chief” as Rxed - loving a Hero WOD without any sadness.

5 rounds + 1 squat
5 rounds + 2 squats
5 rounds + 3 cleans
5 rounds
4 rounds + 7 squats ... Bugger!!

Hamstrings torched after Fran yesterday but what a beautiful WOD.

Cheers, kempie

34/m/6'3"/180lb
round 1: 3+ pc, pu, 5 squats
round 2: 3+ pc, 6 pu
round 3: 3+ pc
round 4: 3
round 5: 3

Did this yesterday. Arse kicker. Collarbone bruised up, crossfit cough, and plugged up ears. Awesome.

4
3 2/3
3
3
4

Total- 17 2/3

6/6/4/5/5+3PC 6 PU

30/m/185/6'3"

As Rx'd
4,3,3,3,3

....chicken legs.

as Rx'd
4,4,4,4,4.5
good wkout

As rx'd: 3, 3, 3, 3, 3

Charity-
5-5-5-5-6 (Jeff pushed me to do the 6th round on the last set. Thanks for the coaching honey! So much for a PR next time though!)
sub'd 95# PC's

M/30/5'10/180
as rx'd 4,3,3,3,2=15 rounds

4-4-4-4-4

Did this one in honor of all the CPO's I've worked with in 21+ years of service, especially EMCS(SW) Larry Welch (later CMDCM(SW)) and OSCS(SW) Jeff Adams (later CWO3). Without the mentorship and example of those two fine leaders, I would not be where I am today. Congrats to all the new chiefs!

Hoorah, Seabees!

4
4
4
3
4
Total: 19

M/47/175

As rxd 25 5 per round

As rxd 25 5 per round

35/M/170#/6'0"

CFWU x3

Chief: 5/5/4+2PC's/4/4+3PC's

WOD#2: DL 3-3-3-3-3-3-3
295x3
305x3
315x3
315x3
315x3
315x3
315x3

M/39/5'10"/174

Sinus infection kicking my butt, I scaled it to 100-pound cleans. I tried 115, and the inside of my left elbow barked; I wonder if I have something structurally wrong with it because it's been sore for at least three weeks.

Rounds: 4, 4, 3 plus 6 squats, 3 plus six pushups, 3 plus 3 power cleans for a total of 17 complete rounds.

Rx

1) 4
2) 4
3) 4
4) 4
5) 4

Total: 20 rounds

m/43/5' 9"/181 lb

24/m/182

I liked this one a lot.

4 + 1 clean
4
4
4
4

total = 20

4 + 3 + 3
4
3
3 + 3
3 + 3

as rx'd 5 4 3 3 3

subbed 115# power cleans

4
4
4
4
3+3+6

that is a killer leg workout

30M/5'6"/163#

4 + 3 PC's
3 + 3 PC's
3
2
3

115lbs

4-4-3-3-4 = 18

08.09.16
'The Chief'

Rick: 21
5/4/4/4/4
Round 5 had 3 cleans and 6 push ups of 5th set @ 3 min mark.

Joel: 22
5/5/4/4/4
Rounds 3-5 had 3 Cl and 6 Push ups of the 5th set @ 3 min mark

Anthony (M/29/168)

R1: 7
R2: 6
R3: 5
R4: 5
R5: 6
Total: 29 rounds

That was "fun" ... took me 15-20 minutes to stop sweating after I finished!

Joe
3 rds+3+6+3
3 rds+3+6+5
3 rds
3 rds+1
3 rds

Paul
3rds+3+6+3
4rds
3rds+3
3rds+1
3rds+1

Power clean: 115lbs.
5-4-4-3-3

Rnd 1 - 7
Rnd 2 - 6
Rnd 3 - 5
Rnd 4 - 5
Rnd 5 - 5
Total - 28

Squats are where I lost time.

5
4
3
3
3

32/m/200

did hang cleans instead of power cleans

30 rounds total
(6 rds x 5 cycles)

f/41/5'2"/130
45 lb. cleans
round 1-3 complete plus 1 complete clean, 1 complete pu, +3 squats
R2-3 comp. +1comp.pu
R3-3 comp. +1comp. clean, 1comp pu, +4squats
R4-3 comp. +1comp. clean
R5-4comp. + 1clean

27/m/242

3
3
3
2
3

cfwux2
burgwux2

"chief"
5rd 3 pc, 6pu, 9sqt

r1- 4+pc+pu
r2- 4+pc
r3- 4
r4- 4
r5- 3+pc

32/m/6'2"/209

All rounds at 4 a piece, with the last round of 4 plus 3 PCs.

Phil 4:13

23/m/135 lbs.
135lb powerclean

rd.1:4
rd.2:3
rd.3:3+3 powercleans
rd.4:3
rd.5:3+3 powercleans+ 5pushups

m/34/200
cfwux3
chief as rxd.
rnd
1-4
2-4
3-4
first 3 rnds left with 30 sec extra rest
4-5
5-5
22 total

M/46/145
CFWU2, BWU@45,65, DL@135x4 for WU

"Chief"
As Rx'd
4
4
4
3-2/3
3-1/3

Finished up the 5th round to make it an even 4 in 19:31
Afterward I added the 9 squats that I missed in the 4th round to make it easier to count the total reps.
I like this WOD.

as rxd

4,3,3,3,3 = 16

5, 5, 4, 4, 4,

Wanted 5 across the board. Didn't have it today.

m/24/5'8"/150

as Rx'd:

4, 4, 3.5, 3, 3.

27/m/75kg

4-4-4-4-4(+2 clean)

tried to go as Rx'd but had to lower weight. turns out i was doing 'hanging' power cleans
cycle 1 - 4 rounds
2 - 3
3 - 1 round @135, 1 @115
4 - 2 @115
5 - 3 @115

So I decided to try "The Chief" but I decided to tweak it a bit. I call it, "The Master Chief". It goes like this:

Run 2miles
As many round as you can in 4 minutes of:
135lbs clean, 3reps
6 pull ups
9 squats
12 push ups *4min of work, 1 min rest*
**5 cycles of 4min work and 1 min rest**
Run 2 miles

Its pretty good. I didnt know if i was going to make the run home though, but i did. Beware of calf cramps. Hydrate well!

as rx'd

5-4-4-4-4

MGySgt. USMC M/46/6'2"/202

Still playing catch up due to school but college is a good thing.

Today is the 16th and this is my second WOD today. Set a PR earlier doing Fran and since this is the first time doing this one it's a PR too. ha ha ha

As Rx'd 4-3-3-3-3

Yup, this can make you suck wind.

OooRahh CrossFit

As Rx'd.

5 rounds
4 rounds, 3 cleans
4 rounds
3 rounds, 1 squats
3 rounds, 2 squats

as rx'd
5-4-4-3-4

M/31/6'2"/239

As rx'd
4,3,3,3,4
Felt like a train hit me this morning.

Round Result
1 6 rounds
2 5 rounds + 3 cleans + 6 push-ups
3 5 rounds + 3 cleans + 6 push-ups
4 4 rounds + 3 cleans
5 5 rounds
TOTAL 25 rounds

4-4-4-4-4

5'9"/192/M
I only used 85# on the Power Cleans, but that was ok for now. Next time it will be Rx

30yo/M/6'4"/207#

Rd1. 3 Rounds (+3PC,6PU,4S)
Rd2. 3 Rounds
Rd3. 3 Rounds
Rd4. 3 Rounds
Rd5. 3 Rounds

m/25/68"/151#

As RX'd with ring pushups. Really held me back when I started shaking in the third iteration.

4rnds/3rnds/2rnds/2rnds/3rnds+cleans

34/M/185

6
6
6 + 1 clean
6 + 1 clean
6 + 3 cleans

subbed 95# Power Cleans for the 135#, new movement for me but it went well.

Rounds:
1 - 3 plus 1 set Power Cleans
2 - 4
3 - 4
4 - 3, 45 sec left on clock
5 - 3, 25 sec left on clock

total rounds - 17

3 round each time
1st round cleans @85# then 75# after that

just making this WOD up today. 70# PC-trying to get form down.
4+PCs
4+PCs
4
4
3+PCs (ran out of gas)

39/F/154

M/27/170/6'0

Rounds:

1 - 7
2 - 5
3 - 5
4 - 4
5 - 5

Total - 26

5-5-5-4-4

as Rex'd

Nice wod

m/26/5'10''/195#

as rx'd
round 1 - 6
round 2 - 6
round 3 - 5
round 4 - 5
round 5 - 5

M 29 6'2" 188

6
5 + 3 CL, 3PU
5 + 3 CL
5
5 + 3 CL, 6PU's

Damn good workout, did C&J day before, I was smoked.

M, 34, 5'-6", 131 lbs.
Rnd 1 with 135 lbs 3 cycles
Rnd 2 with 125 lbs 3 cycles
Rnd 3 with 125 lbs 2 cycles
Rnd 4 with 125 lbs 2 cycles
Rnd 5 with 115 lbs 2 cycles

I am starting to get back into the full WOD after a bit of a hiatus from surgery and a pretty nasty cold, so my recooperation is prety bad right now. I usually took more like 2 mins. between rounds.
My biggest problem was my forarms. I had to drop the bar towards the end to do 3 singles. I felt better doing real cleans than power cleans. The pushups and squats were a breeze.

M/37/160lb
Used 115lbs for HPC's

2
3 1/3
2
3
2 2/3

34/m/199

26 rounds exactly

3
3
3
2 1/3
3

33/M/197

6
5
4
3
4.5

Total = 22.5

m/34/ 176lb

As rx'ed

Rnd 1 7
Rnd 2 7
Rnd 3 7
Rnd 4 6
Rnd 5 6

33total

as rx'd:
5-5-5-4-4

5 1/3, 4 , 4 1/3, 4,4

legs were dead on the squats

M/37/175

3,3,3,3,2+2pc.

Finished the rest of the 3rd cycle in the last round just for good measure. This was miserable. Powercleans at 135 are heavy for me, but I was happy I did them as rx. Confidence building. Pushups were easy and the squats were the metcon killer. This was a cool, mixed up workout with all the nifty elements that make crossfit so sweet. Strength? Check. Explosive movement? Check. Cardio? Roger that. Thanks for the new one, Crossfit team.

3 and 3 p-clns, 6 pu
4
4
3 and 3 p-clns, 6pu
4

sub'ed 1.5 pood kbs for cleans
5 sets each round

4 + PC
4 + PC
4 + PC
4
4

4+/4/4+/4/4

M/47/6'/184

As rx'd

3-3-3-3-3

1,100yd swim & 1hr spin

29 yom 225# 6'1"

a few days late
as rx'd

4 + 2PC
4
4
4
3

Great workout, psyched for Fran tomorrow!

Hail to the Chief!
round #1 2 and 3/4
round #2 3
round #3 3 (tri push-ups)
round #4 3 (tri push-ups)
round #5 3

Franny see you soon.

m/31/145#

5
4
4
4
4

26/m/155#

kinda dogged the first round, time went a little faster than anticipated...

R1 4sets
R2 4sets
R3 4sets
R4 4sets
R5 4sets

As Rx'd

5
4
4
4
3 + 3 PC

No energy left; so tired from 14 hrs at the hospital today!

3+PCs
3+PCs+
3+PCs+PUs
3+PCs+PUs
3+PCs+PUs+3 squats.

I actually got better as I went along.

5 +2
5
5
5
5 +3+3

4
4
3+PCs
4
3+PCs

6/5/5/5/4 complete rounds

didn't quite make the squats in time to make it an even 5 cycles for the last round. I did them anyway.

42/f/5'3/110

95# RX for women

4
4
4+3PCs+6PushUps
3+3PCs+6PushUps+6Squats
2+3PCs+6PushUps+8squats

36/m/172

subbed 3 pullups for cleans. No gym time.

4.1
4.1
4.1
4.1
4.1

Total Pullups
75 pullups
120 pushups
180 squats

4
4
4
3
3

As Rx'd
4+ 3PC
4
4
4
4

Done with Bernie @ Body To Burn.

1. 4 + 1 clean
2. 4 + 1 clean
3. 3 + clean 1 push up
4. 3 + 2 clean
5. 3 + 2 clean

bloody, sweaty and busted.
I love it

4/3/2/2/1

My back gave out on the second cycle. It got really tight like I just did a five 1rm deads back to back. So I had a really hard time on the scoop.

21 M 5'3" 141

3 + 3pc
3
3
3 + 3pc + 1pu
3 + 3pc + 6pu

Wasn't doing Power Clean correctly, was doing a DL then HPC, kept on hitting my collar bone with the bar. Can't seem to get under the bar at the shrug. Something else to keep working on.

Power Clean at 30kg

Liked this one. Good Fun.

Subbed 110lbs

3 + 3pc
3 + 3pc
3 + 2pc
3 + 2pc
3 + 3pc

21

36/M/180lbs/71"

1st round: 3 (2 squats)
2nd round: 3 (3 cleans)
3rd round: 4
4th round: 4 (2 cleans)
5th round: 4

M/28/82kg

Scalled to 45kg
4
3
3
3
3

27 / M / 5"11 / 162 lbs

as rx'ed

4
3
3
2
2

I've found that Oly lifts appear to be my weak point with crossfit.

MONKEY BOY

subbed 185# dead lift for cleans

R1 4sets
R2 3sets
R3 3sets
R4 3sets
R5 3sets

4, 3 1/4, 3, 3, 3. really a puffer. great wod!

10 min ellip wu 20/20.

Did this yesterday as RX'd, my rounds were as follows: 5, 6, 7, 5, 4 (almost five but I missed it by 7 squats!!!)

As prescribed:

5 - 5 - 4 - 4 - 4.

m/28/180

rx'd as rx'd
5,4,3,4,4

Total: 20

As rx'd:
5/5/5/4/4
Great workout

M/41/210

1: 4+3 PC
2: 5
3: 4
4: 4
5: 4 + 3PC + 6 pu

4 2/3
4 2/3
4 1/3
4
4 2/3

Harder than I thought

32yo/M/165#
as Rx'd 4/3/3/3/3

m/38/189/70"

Did 9/19/08 on half-intensity cycle

Three rounds as rx:
4 + cleans
4
4 + cleans

27/m/204

CFWU x 2

As rx'd: 3, 3, 2, 2, 2

Tough workout - almost met pukie.

PVC (knees too tweaky for weight)

4-1/3 rounds
4-2/3
5

i think

50k bar.

6-5-5-5-5

Ace workout!

i wussed out on this and didn't push myself although it was still hard.

1. 4
2. 3 + 3pc
3. 3
4. 3
5. 3 + 3pc

should have had 4 each set.

as rx'd

Cycle:
1 - 4 rds. + 1 PCl
2 - 4 + 3 PCl
3 - 4 + 2 PCl
4 - 4
5 - 4 + 2PCl

44/M/154#

4/4/3/3/3

Jeff @ home

5
5
6
5
5 + PC

m/36/6'4"/97kg

Pack:
Max rounds in 3 minutes of:
95 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

4.2
4.1
4
4
4

23/m/165

as rxd

4
4
3.33
3.66
3

Much harder than it looks. Did it with 65# dumbbells, due to gym configuration.

CFWU x 3, then:

4
4
3 (+3 cleans, 6 pushups, 3 squats)
3
3 (+1 clean)

6 plus 3 cleans, 6 plus 1 clean, 6, 5,5,

Total - 28. Goal was 30.

"The Chief"

135 lbs power clean
6 Push-ups
9 Squats
1 minute of rest between cycles

3-3-3-3-3

5 rounds with no rest and 115 lbs.
5:20

m/26/5.8/170

as rx'd:

rd 1 - 5
rd 2 - 4
rd 3 - 4
rd 4 - 4 + cleans + push ups
rd 5 - 4

wow, love these kind of workouts! completely spent, ready from some fran tomorrow.

1-2
2-2
3-2
4-2
5-2

F/25/5'3/100#

45# PC
6 bench push-ups
9 air squats

4,4,4,4,4

85# PCs
4 + 3 PCs
4
4
4
4

Squats hurt.

27 rounds 65 lb had to scale due to hairline fracture in hand. This was such a fun workout ...

6-6-5-5-5+3 Power Cleans

Tweaked my back doing the power cleans. Felt like I might have slightly herniated a disc. Hope I'm not put out for FGB this Saturday.

115# power cleans

1 - 4rd + clean and push ups
2 - 4
3 - 4 rds + cleans
4 - 4 rounds
5 - 4 rounds

3 min on 1 off

1 - 4
2 - 4 + 2 PC
3 - 4 + 3 PC, 6 PU
4 - 4
5 - 5

as rx'd

7 - 6 - 6 - 6 - 6

TOTAL: 31!

5 sets for each round

25 total

as Rx'ed

Cycle: Rounds
1: 6
2: 5 + PC + PU
3: 5 + PC
4: 5 + PC
5: 5 + PC + PU

m/34/5'9/175

CFWU - 3. Regular reps. Superman. Burgener.

4+cleans
4+cleans+pushups
4+cleans+pushups+6 sq
3+cleans+pullups
3+cleans+pullups+5 sq

3,3,3,3,3

M/38/150

Scaled to 95# power cleans
4-4-4-4-4

as rx'd:
1 - 5
2 - 4
3 - 4
4 - 4
5 - 4
Total: 21

1-2
2-2 + power cleans
3-3
4-3
5-3

Teri 36/f/5'7/153
75# power cleans
cycle: (round) clean-pushup-squat
1: 4 complete + 3C + 6P + 1S
2: 4 complete + 3C + 6P
3: 4 complete + 3C + 2P
4: 4 complete + 3C + 3P
5: 3 complete + 3C + 2P

Did this one the other day, but only did HANG power cleans. Decided to do it again today with power cleans off of the floor.

5 rounds each set.

no reliable timer so just did 4 each round. Seemed like i was getting done with the 4 each time in a little under 2 minutes so with a timer probably could have gotten 5 or 6.

20 rounds total as Rx'd

3,3,3,3,3

CHK
95 lb power cleans
4,3,3,3,3

KS: 35 lb power cleans
4,3,3,3,2

1st time, as rx'd, "The Chief"
Max rounds in 3 minutes of:
135 pound (60kg) Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

4,4,3,3,3

5 cycles of 3 sets.
50kg bar for the Cleans.
1 min rest intervals

38/m/5'8"/149lbs

As Rx'd
6
4
3
3
3
_____
19rnds

I dont count partial rounds.
For me its complete rounds or nothing.

Felt pretty good although I had no watch to monitor.

Pretty much blew through sets of 4-3-4-3-4

wu -- 15 minutes of abs

4 complete rounds each cycle.

Power cleans weren't bad (all unbroken)
Squats were suprisingly hard

28/m/180

as rx'd following a 20 min run

4 plus 6 squats in rd 5
4 plus 3 cleans in rd 5
4
4
4 plus 3 cleans in rd 5

as rx'd

3+3 power cleans
4
4
4
4

total 19

m/30/236

4, 2, 2 2/3, 2 2/3, 2

(took longer breaks)

25/m/190

5,4,4,3,3

could it done at least 4 more rounds but work killed me. next time i'm going for 25

4 - squat
4 -
3 -
4 -
4 - squat

4
3
4-squat
4 -squat
4

as rx'd

3 + 3c + 6p
3 + 3c
3 + 1c
3
3

As rx'd

5 + 1c
5 + 2c
5 + 2c
5 + 1c
5 + 3c + 4pu

115 lb sub on power clean

5/4/3/3/3
total of 18

3-4-4-4-4
*with 115
*went slow for first time. Will either go up to 135 or aim for all 5s next time.

subbed 50kg for power cleans:

1) 3 + 2 pc
2) 3 + 1 pc
3) 3
4) 3
5) 3

Wow!

35M173
5, 5+cl, 4, 3, 4 HARD. Shouldn't have done the extra cleans after 2, would have gotten 5 on the 3rd set.

35F128
55#
4,4,4,4,2

Tom
95#
3,3,3,3,4

chief today
subbed 115lb power cleans
round 1=6
2=3 clocked acted up probably could have mustered one more out of this round
3=3
4=4
5=5

M/24/5'10"/155

CFWU x 2 (false-grip PUs, knees-to-elbows, ring dips).

Still under the weather, but wanted to do more of a metcon WOD and I still had to make this up.

As RX'd. 3 rounds each (15 total).

Not bad, considering being sick. Need to tighten up my power cleans, as that's what slowed me down.

Take care!

44/m/166

5,5,4,5,5

interesting, cleans were really demanding but short, next time all 5's, maybe a 6 in there

cfwu x 1
wod
3 rds each time

as rx'd:
5rds
5rds
5rds
5rds+3
5rds+3+3 push ups

0000000000000000000000000
30/m/162/5'6"
1:4 + 3/6/0
2:4
3:4
4:4
5:4 +2/0/0

25/f/155/5'5

4 + 1/3
4
3 + 1/3
3
4 + 1/3

25/f/155/5'5

4 + 1/3
4
3 + 1/3
3
4 + 1/3

used 90# for cleans, next time increase #

3 +3cl
4 +3 sec
4 +12 sec
4 +2sec
3 +3cl+6p/u

m/37/195
as rx'd
4,4,4,4,4 = 20 rounds