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.