Perfect. Nice programming guys.

Just registered for the lvl 1 course on April 26-27. I can not wait.

still no demo :/

What, no coffee cup curls for the chiefs?

What's up with the wod demo

weird. was going to do this yesterday. today it is then.

@spence #3 - click on the 'compare to' link, demo there

Did this one the other day...

Rnd 1: 5 rnds
Rnd 2: 5 rnds
Rnd 3: 5 rnds + 3 cleans
Rnd 4: 5 rnds
Rnd 5: 6 rnds
Total - 26 rnds + 3 cleans

HQ, I appreciate the fact that the WOD demo is located under the "compare to" link, but re-posting the demo each time a given WOD comes up would likely benefit those who are new to the sport and may not be familiar with the website. Thanks again for the great programming, the coaching, and (perhaps most importantly) the CF community.

Hey guys, quick question! I haven't been doing crossfit for that long and I am still really weak upper body. My max cleans are 40kg or 95 pounds. Wondering what weight I should do this WOD. I'm not into wimping out!! I want to get stronger and I don't want it too be too easy but want to get out of WOD what it was designed for as well.. Excited to do it!!
Sonja

4
4
4
3
4
M/36/6'03"/265

Gotta question, I have a great diet. But I have one vice, beer. Not an Alchie or anything. Just enjoy beer some. Mostly on the weekends. Anyone have any ideas on a beer that's "better" for me diet wise to more readuce body fat?

Rxd
4 + 3cleans
4
4
4
4
Great workout. Cleans and pushups where easy the squats where surprisingly the hardest.

RX'd

6+4
6+1
6+3
6
6

Sonja ,

If I was u I would do fifty percent of my 1 rep max. Which would be around 55 pounds. If its to light then you will be able to do more rounds and next time try increasing weight. If your really new to cleans go even lighter and focus and good form then focus on intensity. Just my opinion good luck.

search "The Chief" in the Google Crossfit search box just right of the WOD, you'll find a demo. Now go do some work.

Love the workouts, love the pictures and love extra content each day. So why not have new demo videos each day to see how different boxes are scaling, organizing and running WODs? The value of the demo videos is not just in demonstration, it is also in the sharing of ideas.

That said, HQ I am so happy you brought back the daily scores from top athletes; and the pictures have been fantastic.

Thanks for your hard work!

Perhaps there are some liability worries in posting "instructional" videos now? We do live in the US, where people sue over the length of a sandwich...

Great wod, can't wait to do it....

For those that Zone what do you typically eat before and after a workout and are those blocks included in your daily block prescription. Thanks.

#18,
Can’t really help with pre workout (I just eat a meal about 1 hour before) but post workout I have 3 blocks of protein powder with 2 blocks of coconut water (for the carbs). Yes these blocks do count towards your total daily intake. There was a 3 part video series about this on the main site about six months ago. You might be able to find it in the Journal.

Thanks Bill I will look for that series .

This time : (Rx'd - PR)

5 rounds
4 rounds + 3 PC
4 rounds + 3 PC
4 rounds + 1 PC
4 rounds + 2 PC

21 full rounds + 9 PC
Totals = 72 pc, 126 pu, 189 as = 387 reps
NB: Remember to lock out elbows on push ups and keep head up during squats.

Last time:
4 rounds
3 rounds + 3pc + 6pu
3 rounds + 3pc
3 rounds
3 rounds + 3pc + 3 pu

Totals = 57pc, 105pu, 144as = 306reps

Great wod
4 (122 lbs),
3 (122 lbs) + 3 power cleans,
3 (110 lbs) + 3 power cleans
3 (110 lbs) + 2 power cleans
3 (110 lbs) + 1 power cleans, . Nuts...
Need to work on technique but wow that smashed me

Agree with prior comments on WOD videos - a direct link would be helpful when demo video is in 'compare to' page.

Great video on cueing the push jerk. If its a one-or-the-other deal, I'd take more of those over the WOD videos.

Why are there no WOD demos on Youtube any more. Do you not like us. :(

Rx M/73"/214

went all out on first and second round and then I was done for, need to work on endurance and pacing myself.

Rnd Clean Push squat
8+ 3x 0 0
7+ 1x 0 0
5+ 3x 6x 2x
4+ 3x 2x 0
4+ 3x 0 0

After this I did my own AMRAP
10 min
60lb db bench x6
par p-u x 10
one hand pushups x4

had to assist on one hand at round 2 LOL!
got 6 rounds in plus 6 db bench and 5 p-p-u.

and then I did some ring dips about 3 mins later
20-15-12 strict until last rnd. :) :)

RIP Chris Kyle. Thank you for your service.

Boys and girls missing the WOD demo it seems. Anyway instead of worrying about it - I just went and did it, and as the games are coming up, and I need to brush up on my video making skills - here it is for all to watch !! If it does not get moderated...

https://vimeo.com/58812552

I am no CrossFit superstar, but I think it is ok and I know my faults. Lock out elbows on push ups, keep chest up and look up during air squats.

Score:
5 rounds
4 rounds + 3 PC
4 rounds + 3 PC
4 rounds + 1 PC
4 rounds + 2 PC

Any Super Bowl picks?

Scaled PC to 55lb

Score:
4 rounds + 1 PC
4 rounds + 1 PC
4 rounds + 2PC
4 rounds + 1PU
4 rounds + 3PU

F 38/ 105/ 5'5"
Crossfit- 2 months

HI,I am fromSouth Africa,, greetings to you all,where can I find cross fit routines,demo,etc,I would like to mix it with my regular weight training.

Thank you

23 rounds (6-5-4-4-4)

Good session, could of done without the power cleans today though my backs still sore from Fridays WOD! Zac - North London.

A true American hero, Chris Kyle, was killed at a gun range in Texas yesterday. The former Navy SEAL, deadliest sniper in US history, had a foundation that attempted to help other former soldiers cope with ptsd. He and another man were shot and killed by one of those they were trying to help. Chris was a great soldier, dedicated husband and loving father. Please keep his family and friends in your prayers.
RIP Brother.

5-5-4-4-4 RX'd M/26/163pds

Chris Kyle RIP. You deserve a hero WOD brother. Our thoughts and prayers go out to your family.

Amazing WOD!!
5 rounds + 9
5 rounds
5 rounds
4 rounds
5 rounds
Total 24 + 9

M/34/5'11"/175

Rds 1-4 115 lbs 5, 5, 4, 4

Rd 5 95 lbs 3 = (

My lower back cramped on round 3. Those 155 lb deadlifts from the other day are still hanging around down there. = )

This was a crusher!

m/44/5'6"/140

4-4-3
tweeked hamstring had to stop

Hollyhog,
Thanks for your advice!! I really appreciate it. I ended up going 30kg and it was ok, heavy for me but probably right for this WOD :-))

M/48/5'9"/175
6+1
6+1
6+1
6
6+1
Rx Great WOD!!!!!

great WOD - although like others my Friday and Saturday WODs at local affiliate were lower back heavy (ie: PR dead lifts and then 100 kettle swings/100 SDliftHPulls). Oh well...still gotta WOD it out!

Rx
4, 4, 4, 4, 4 + 3 cleans

M/27/6'1"/225

CrossFit Rugby - the best!!

M/47/180

4 sets allrds

Any Super Bowl picks?

Comment #29 - Posted by: Mb at February 3, 2013 12:54 AM

I'm a lifelong Niner fan and I've waited 18 years for this. That being said, I predict the 49ers will beat the Ravens 28-17.
Hope I didn't just jinx it!

---------

Gotta question, I have a great diet. But I have one vice, beer. Not an Alchie or anything. Just enjoy beer some. Mostly on the weekends. Anyone have any ideas on a beer that's "better" for me diet wise to more readuce body fat?

Comment #11 - Posted by: Sully in Gainesville, Ga M/32//180/6' at February 2, 2013 6:08 PM

Drink Guinness. It's been scientifically proven to increase strength!

Today -
4
4+1pc
4+2pc
4+3pc
4+3pc+2push-ups

Last time -
3+2pc
4
3+6+1
4
4+2

F/51/5'6/120
Sick again chest was killing me but had to try
4
4
3 + 3 cleans
3
3
65#
Squats were the worst

From what I have seen on other people's posts I did it wrong. I thought we did what we could then rest then pick it back up where we left off. I am fighting a little bug off so I am not sure if that affected me as much as I hope it did. The Power press and squats were not the issue but the pushups after the power press was rough.

I did 12 rounds in the time limit but added another 3 after because that was my goal to do. The break down was something like:

1 x 3
2 x 2+ push presses
3 x 2+ push presses and pushups
4 x 3
5 x 2
add the 3 rounds after I did for good measure, because tomorrow is a rest day.

1) Mantei. New nickname for a buddy whose girlfriend no one's ever met.

2) Dr. Pepper. Some things are not meant to go together. Like cherry juice in beer. From Germany. Or wherever. Bleh.

3) Community. 105 CrossFitters of all shapes and sizes came together for a CrossFit competition yesterday. Pretty high quality stuff, too (3 sub-3:00 "Frans" for example). Even more impressive was the spectator turn-out, some 300 non-competitors crammed into the Box.

The provenance of this particular event actually traces back to a large commercial gym on the West Side of Cleveland where a young personal trainer was intrigued/amused by the antics of a skinny middle-aged guy who was doing crazy stuff like jumping on stuff and banging weights. Seems this old guy had discovered a new fitness program on the internet, CrossFit. The young trainer did one, precisely one workout with the old guy and decided that he'd had enough.

Except he hadn't. He couldn't get enough, actually. Hours upon end spent on the computer watching videos, reading the Forum, trying out WOD's. From there it was a straight line to an L1 with a Box to follow.

The rest is history.

4) Shoot. I am about to shoot a gun for the first time since age 7. My very good friend is taking "The Heir" and me on a hunt later today. It's funny...I've been kinda nervous about guns, about handling them. I'm not really sure how I feel about the whole thing.

I have no gun bias, yea or nay. They've just not been a part of my life. I have no hunting bias, yea or nay. Again, just not a part of my upbringing, not something anyone in my family has ever done. The "Great Outdoors" for us growing up was a golf course or a tennis court, for my own family it meant a mountain with ski lifts.

Grampbingo fought in Korea and said he'd never touch a gun again after mustering out. Fair enough. That certainly didn't translate into an anti-gun household, though; we played Cowboys and Indians and War with all kinds of toy firearms growing up. Every Christmas tree had a gun of some sort underneath.

So why now? On Super Bowl Sunday no less. Well, "The Heir" is accomplished at sporting clays and skeet, and he has been itching to try his hand in the field. As a Dad I'm always interested in activities that draw us together.My friend has been bugging me to shoot with him ever since my golfing days ended. Seems that this shooting thing can be rather social, not unlike golf in that respect. In truth, nothing has replaced the golf course for me when it comes to the camaraderie of a slower paced sport experienced in the company of friends.

Will I like it? Will I form an opinion about the larger, louder gun topics of the day because I went? Will I experience some kind of deep insight into a world about which I've only read, maybe somehow better understand the mindset of a very good friend who was recently arrested for a gun law violation?

Probably not. Likely what I will experience is nothing more of less than a very pleasant, hopefully not too cold afternoon in the company of a good friend who really wants to spend some time, and a son who has asked the same. Company far from the hue and cry and hysteria.

I'll likely enjoy it very much.

I'll see you next week...

88lb power cleans

3
3 + 3 cleans
3
4
4

Weird that my speed went up...

4
4
3+10
3+3
4+2

Rx. Outside in the snow - still thawing now.

38/m/174
5rds +6
5rds
4rds
4rds
4rds +6

Interesting on the Guiness. Thanks playoff beard!

Hey. I'm new to crossfit. I've only recently been fit enough to actually complete the workouts. You guys are insane... soon I will be too!

3.5
3
2.5
2
3

2013-02-03: 4,4,4,4,4
2012-05-02: 4,3,4,4.

5
5
4
4
3

Rx'D
5
5
5
5
5

6,4,4,4,4rds

M/43/5'8"/177

Rxd 5 rounds even each time

4 rounds x 5 cycles rx

M/31/200/72

Rx'd
3+3power cleans
5
5
5
5

m/23/173cm/69kg

135lbs Clean & Jerk instead of Power Cleans

Round 1: 4
Round 2: 3 + 2 C&J
Round 3: 4
Round 4: 3
Round 5: 3 + 3 C&J + 6 PU + 3 Squats

Had to stop during round 4 because I was about to lose the (iron cast, not bumper!) plates on one side of the barbell. Heck of a workout anyhow, appreciate the excellent programming by HQ.

M/40/5'10"/190 lbs

Check out the improvement! Can I get a high five over here?

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

Last time:

M/39/5'10"/190

3+2
3+1
3
3
2+3+6

As Rx'd

Comment #56 - Posted by: Playoff Beard at May 2, 2012 6:38 AM

m/42/5'8"/180

Round 1 4 Rx'd
Round 2 4 Rx'd
Round 3 3 115# PC
Round 4 3 115# PC
Round 5 3 115# PC

Form started lacking after round 2 for PC and squats were killers.

Comment #38 - Posted by: Dan at February 3, 2013 5:29 AM

My lower back was killing me too. Way to push through it!

new to crossfit and loving it. The WOD videos are a major help, could you please repost them! Thanks

Wow that was intense. First time at #135 PC for me! First time for 'the chief' I'm 6 months into CF getting faster and stronger each week. Thanks CF!

Rd1 - 5 + 3 PC
Rd2 - 4
Rd3 - 4
Rd4 - 4
Rd5 - 4

5+3c
5+1c
5
5+3c
5+2c
459 total reps

Rd1-4
Rd2-4
Rd3-3
Rd4-3
Rd5-3

@playoff beard
High five!!!
Nice work, I will try to keep up!!!

I'm sure there will be a hero WOD in memory of our lost brother, but I also find it quite fitting that "The Chief" is the WOD the day after a spineless coward took the life of a true patriot. R.I.P Chris. Gone but never forgotten .

4
3, cleans, push ups
3, cleans
3
3, cleans, push ups

M/51/210

8 + 1 clean, first 4 rounds, 8 + 3 cleans last round. Fun workout!

44/m/176cm/74kg

As rx'd

5
5
5
5+3
5

Big time PR! Last time I made only 4 rounds each, with a couple of extra reps sometimes. But then, last time I worked out at home were touch and go power cleans with metal plates over wooden floor was no option. Today with rubber plates in the gym I could go all out. In round 4 I had a spectator watching me and had 20 seconds left after 5 rounds so I had to do those extra power cleans. Incorporated foam rollers in my warm up these days, seems to help.

Rx'd
5
5
5
5+3reps
5+5reps

Double high five for playoff beard. Always feels good when you see improvement

RIP Chris Kyle....hoping for a Hero WOD to honor him.

M/33/190/5'10"

Rxd
4+3
4+1
3+9
3+3
3+3

Round 1 w/ 125#, remaining at 115#
4
4+2cl
4+2cl
4+3cl+3pu
4+3cl+6pu+2sq
20 rounds and change=381 reps
Did 18 rounds (at 115#) in May=324 reps

A few things...

firstly @sully regarding beer. Have a few beers once in a while and enjoy them. Make that your cheat. Healthy mind is key in this whole wellness thing too!

Secondly - In regards to the Push Jerk demo. Great video! However, an important point missing regarding the inflexibility of the shoulders. I see more athletes (myself included) missing jerks for this reason than almost any other. This is 100% why the hands are forward in the athletes movement. 2 cents.

As rx'd 22 complete rounds total... Fun one. Push ups and squats were my breaks. Cleans weren't hard but after round 2 and 3 they became.... Lets just say the 135# started to feel more and more like 205..then 210!!! You get the point!! Go niners:)

M/29/143#

Rx'd

5+1
3+4
3+1
3
3+1

Emptied the tank on the first round, but was worth it :D

M/25/145#
Rx
5+1/4/4/4/4+2

5
5
4
5
5

Excellent instructional information on "Cueing the push jerk" from Russell Berger.

Thanks, it helped alot!

60 lb PC

5
4 plus 3PC
4 plus 3
4 plus 3/6
4 plus 3/6

Haven't done chief in a long time,

The whole KC clan (Di, Big H, Lil H and Coach Bodhi the Wonder Puppy) got in on this one, subbing dumbbells and kbs in for the bar. Using a 1 1/2 pood bell did the following:

7, 7, 6, 6, 5 (4 squats away from completion)

The rest of the family's numbers are sketchy, but everybody worked, nobody quit.

Sully, moderate alcohol consumption has some health benefits, just realize that fat burning stops in the presence of alcohol. This is because alcohol gets metabolized first. If fat burning is a priority then beer should be a cheat day reward only (though dry red wine would be better for you, fewer carbs and more health benefits). An occasional beer won't kill you and is in fact beneficial, just might slow the fat burning part a bit. Might be good to Spartan up for a bit, then break out the beer when you hit a goal. Depends in how much of a hurry you're in. GL!

4 + 3 PC
3+ 3 PC
3
3+ 3 PC
3 + 3 PC
As Rx

60 PC
96 Pushups
144 squats
300 total reps. Good rough WOD

this is a repeat wod... click the chief and it will bring you to the original date of release and the demo is there.

Comment #65 - Posted by: sebastian at February 3, 2013 10:13 AM

Comment #70 - Posted by: hollyhog at February 3, 2013 10:52 AM

Thanks guys!

M/44/185

As rx'd:

5/5/4/4/4

Two rounds better than last time.

More better faster

Male/193 lbs/5'10

2.75 mi. terrain run with a pro mask

Worked on power clean form

115# PC

4 + 1 PC
3 + 2 +C
3 + 3 PC
3 + 3 PC
2 + 3 PC

Worked on handstand push ups

M/19/193/5'10

2.75 mi. terrain run in pro mask

115# PC

4+1PC
3+2PC
3
3+3PC
2+3PC

95# PC

4 + 3 squats
4 + 3 push-ups
4 + 2 push-ups
4 + 5 push-ups
4 + 2 push-ups

M / 38 / 170 lbs / 5' 8"

RX

5-5-5-4-5+2 = 24+2

4
4
4 + 1 clean
3 + 6 push ups
4

m/42/6'4"/224

4 + 3 PC, 6 PU
3 + 3 PC
3
3
3 + 3 PC

3 rounds + 2 cleans
2 rounds + 6 pushups
2 rounds
2 rounds
2 rounds + 3 squats

80 lb cleans

4 rounds
4 rounds + 3 cleans
4 rounds + 3 cleans
4 rounds + 6 pushups
5 rounds + 3 cleans

R1 5 + 2; R2 5; R3 4 + 9; R4 4 + 4; R5 4 + 7

5+3 clings
5
5+3
5
5

M/177/32/5'8"

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

M/155/5'7"/42
95#
Round 1 : 6
Round 2-5 : 5 +3
You play, you pay. Bout to yak on my keyboard.

Made up Fridays "Grandpa" today
Results there
In honor of Grandpa Reed
Condolences PB
Kevin C check the time

Laura

5, 4 2/3 +1, 4 2/3, 4 1/3, 4 2/3 rounds.

65# Cleans, could have done more.

4 + 2 cleans
4
3 + 3 cleans
3 + all cleans and push ups
3

17 + 8 cleans and 6 pushups

6,4,4,4,4 plus cleans and pushups

22 rounds plus

m/18/185/5'11
rx'd
6+1
5+3+6
5+3
5+3+6
6

RIP Chris......I know you will provide overwatch from heaven! DFA brother!

only had 40Kg weight for power cleans,

rd1: 5
rd2: 5
rd3: 4 + 6 push ups
rd4: 4
rd5: 4

rx'd
5,5,5,5,5

4,4,4,3,4

As RXed
4+6 Pushups
4+1 Clean
3+1 Squat
3+6 Pushups
3+1 Clean

All rxd
rd1:4
rd2:4
rd3:4
rd4:3+5 squats
rd5:3+7 squats

3 rds 3 pc, 3rds 1pc, 3rds 3pc, 3rds 1pc, 3rds

Bingo, does this mean no musings?

Also, a big thank you to crossfit and crossfit.com on this most holy of football days. Whenever I see folks make suggestions of what CF.com should do to make it more friendly, I chuckle and remember that all of this content is free, awesome, and inspiring.

Thanks HQ, thanks local (CFSD in the house), thanks CF nation and thank you, Bingo.

djz

rd1,2,3:2+3 cleans
rd4,5:3+3 cleans

65# cleans

f/45/128/5'2"

M/36/5'5/145
As Rx'd
3,3,3,3,2 14rds total
After being down with flu for a week I was pleased with performance.

djz@106,

Musings are often caught in the filter. Check back later on!

M/28/5'7"/148lbs

RX'd at 3 rounds for each of the 5 cycles. The cleans were definitely killer on this one, but a really good test!

RIP Chad Littlefield, and Chris Kyle. Thank you for your service and sacrifice brothers!

M/22/5'11"/182.6

1: 5 + 1 squat
2: 5 + 3 clean
3: 5 + 1 clean
4: 5 + 3 clean
5: 5 + 3 clean

cannot remember what I did last time, but I think it was right around this.

m/18/6'0/175
135lb clean
7rds
6rds+2cleans
5rds+2squats
5rds+3cleans
5rds+5pushups

rxd
5,5,5,5,5
m/45

5-5-5-5-5.

M/26/180/5'10"
Rx'd
5 rounds + 3 PC
4 rounds + 3 PC
4 rounds + 3 PC + 3 pushups
4 rounds + 3 PC
4 rounds + 3 PC

M/28/176lbs

1:6
2:6
3:6
4:6
5:7

Wow butt kicker. very nice!!!

Thanks T. That's pretty much how I'm rolling. Nice improvement playoff beard! Been doing crossfit strictly since October. Hope to see similar gains.

5
5
4
3
3+3 cleans
and my thumbs are bleeding.
m/28/6'3"/215

M 42/192/6'0"
4rnds+3+6+6
4rnds+3+6+6
4rnds+3+6+1
4rnds+3+6+6
5rnds+1
As rxd.

age 23 bw 170

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

Scaled to 3 rounds, 115# power clean, alt. lunges for squats

Hey guys, I just found crossfit a week ago. I have been lifting weights for the past couple years but no kind of high intensity stuff, but i just got out of fire academy and am going to have to pass physical agility tests to get hired so i was looking for a good way to get in excellent shape and i sure found it.
Let me know how i did for a beginner.

5 sets
4+3pc+6pu+9s
3+2pc
3+2pc
3+2pc

M/19/185/6'

3rnds+3+6+5
3rnds+3+6+7
3rnds+3
3rnds+3+6+2
3rnds+3+6

6 + 2 squats
5
5
5
6

27 rounds

M/36/5'9"/175

Scaled cleans to 115#

4
3+6 pushups
3+6 pushups
3
3

Legs were jelly by the end. Happy Super Sunday!

Springfield CrossFit had programmed a WOD to remember Navy SEAL Chris Kyle.
"Chris"
For time
38 Front Squats 115/75
40 Double Unders
38 TTB Pull ups
40 Double Unders
38 Push Press 115/75
40 Double Unders
38 TTB
40 Double Unders
38 Power Cleans 115/75
GONE BUT NOT FORGOTTEN!

In my first month of CrossFit, and my first time ever doing deadlifts and cleans. Are my shins supposed to bleed, or am I doing it wrong or just should wear long pants?

I am in Japan so about to do this one in a few hours. I have a question I see a lot of people talking about looking up during air squats and I just got done reading starting strength in which it analyzes every aspect of the squat. It says that looking up can strain the neck and that you should acutally look just a few feet in front of you and that doing so will actually improve your form as well. It says you will concentrate on driving the hips first when looking slightly down. Any thoughts about this?

1: 5 rounds + 3 cleans, 6 p/u, 6 squats
2: 4 rounds
3: 3 rounds + 3 cleans, 6 p/u, 3 squats
4: 3 rounds
5: 3 rounds

M 5'7"/185/36 yrs

New to Crossfit. About 3 weeks in.

5 and 3 PC - 5 and 3 PC - 5- 5- 4 and 3 PC

:D

3 + 3PC
3 + 2PC
2
2
2

Individually, these are all good movements for me, but together like this was hard as h---. Humbled again by a WOD.

Tried 135#, felt sketchy - so I scaled to 95#

4 + 1 clean
4
4
3
4+ 2 clean

Not sure where the energy came from in the last round, but it felt good to finish strong.

As rx'd:
5 + 6 pushups
5 + 6 pushups
6+ 3 pc's
5+ 6pushups
5 + 3 pushups. PR today by 27 reps!

6.6.6.6.5+12

RX'd.

M/30/180/5'11"

as rx'd
4 rds
4 + 3 cl
4 + 3 cl
4 + 1 cl
4 + 3 cl

M/28/5'8/155

Scaled cleans to 115lb.

5
5
4+3PC+6PU
4+3PC+6PU
4+3PC+6PU+3Squats

Awesome WOD!!!

40/M/220/6'135 power cleans
1) 3+1
2)3+1
3) 3+2
4) 3
5) 3+1

21/M/205 6'1' 155lb cleans

6
6
5
5
4

That was fun!

"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.

4rds
3rds+6 push ups+6 squat
3rds+2 power clean
3rds+2 power clean
3rds+1 power clean

"The Chief"

Scaled to 95#(43.5kg) power clean

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.

4rds
3rds + 3PC + 6PU + 6Squat
3rds + 2PC
3rds + 2PC
3rds + 1PC

As Rx'd
6 rounds + 3 cleans
6 rounds + 2 pushups
6 rounds + 3 pushups
6 rounds + 1 clean
6 rounds + 3 cleans

Hey family,

M/29/230lb

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

Those squats hurt hurt hurt, but it's a great hurt :-) No pain no gain...

4 rounds

m/18/170

RX'd
1) 4 rounds + 3 cleans + 6 pushups
2) 4 rounds + 3 cleans
3) 4 rounds even
4) 3 rounds + 3 cleans + 6 push ups
5) 3 rounds + 3 cleans

Laying off anything involving right bicep, so subbed light KB DLs (50# left, 35# righ) in place of cleans, and did 3 rounds at Stupor Bowl halftime:

4 rounds + 3 DLs + 6 PU + 7 squats
4 rounds + 3 DLs + 6 PU + 3 squats
5 rounds

7 rounds in 3 mins of any 3-6-9 triplet is crazy fast...

m/41/5'11"/165

5 + 3 PU, 5 + 2 Cln, 4 + 3 Sqt,
4 + 6 PU, 4 + 6 PU
Rx

retired army 1SG
clarksville, tn

40 kilos (88lbs)

3 rounds and 3 push ups
3 rounds
2 rounds and 1 push ups
3 rounds and 3 cleans
3 rounds and 3 cleans

4, 4, 4, 4, 5

Traveling so no weights, subbed 3 du / 6 su jump rope for cleans

4 rounds + 6 push-ups
4 rounds
3 rounds + 3 squats
3 rounds + 3 push-ups
3 rounds

As rx'd

M/27/70"/180
4+3 cleans and 6 push ups
4+3 cleans
4
4
4+1 clean

Definitely feeling the lower back issues a few others mentioned.

As for beer, bear in mind that alcohol has almost as many calories per gram as fat (9 for fat, 7 for alcohol, 4 for protein and carbs), that's one of several reasons that you're really better off leaving it out entirely. That being said, if you are going to drink beer, the ones that will be best for "helping" with fat loss (light beers) are generally the ones that are least enjoyable to drink. So you may as well have the ones you enjoy if you're going to drink them at all.

Well, only did this a few weeks back and really didn't manage it as well this time. The previous first WOD of this cycle of 3 still with me from the 90 deadlifts I think!

Great WOD though. Worked on rx'd but fell short with only one cycle of just over 4 rounds. The rest were 3s plus a few.

5
5
5
4+6Pu
4+3pc

1. 8 rnds 1 clean
2. 6 rnds. 3 cleans
3. 6 rnds
4. 5 rnds 3 cleans
5. 5 rnds

Only had 110 for cleans (hotel)
5 5 5 5 5+3 cleans.
Rds 4 and 5 got tough. Cleans were not a problem. Squats slowed me down in last two rds

3+2
3+3
3+3
3
3
rx

scaled power cleans to 105#
4
4 + 1 Power clean
4+1 "
4+1"
4

Scaled to 125#:

4
5
5
4 + PC's
4 + PC's

6-6-5-5-5 rx

M/49/5'8"/214

AS RX'd
1 - 6 + 2PCs
2 - 5 + 3PCs
3 - 5 + 3PCs
4 - 4 + 3PCs + 6PUs + 1SQs
5 - 5

Good WOD!

As RX'D:

4+2
4+3
4+5
4+3
4+1

A great WOD.
M.38.175.5'10" - Grantham, UK

M/30/6'5"/220

6
5+9
5+3
4+6 (dogs got in the way)
5

PR. Had to be quiet with barbell (no dropping), but was still better than the last time when I held 5's across the board.

5 rds + 1pc
5 rss + 2pc
5 rds + 1pc
5 rds + 3pc
5 rds + 3pc

good WOD,

M/52/190lb

Today's workout was nice because we weren't given a number of reps to live up to, we were given a time and told "do as much work as possible in the given time." This is an exercise in heart(fighting spirit) just as much a feat of endurance and strength.
Did you choose to end your rounds at an even number, despite having 10 seconds left on the clock? Did you go for that one extra clean just becuase there was time to do it?
It is always best to push through the tired thoughts telling you to "stop," because that is where true strength lies. And don't be discouraged if you couldn't keep up with Lindsay Smith's amazing performance. If you were lying face up on the mat at the end of round five, out of breath, barely able to stand, then you too performed just as well as Lindsay, 6 rounds per set or not.

Set 1: 6 rounds + 3 cleans, 6 pushups
Set 2: 5 rounds + 1 clean
Set 3: 4 rounds + 3 cleans, 6 pushups
Set 4: 4 rounds + 1 clean
Set 5: 4 rounds

Like I said, today was about challenging your spirit. I know I did, did you?

M/22/6'0"/180

125# Power Cleans; everything else Rx'd.

1. 4 rounds + 15 reps
2. 4 rounds + 1 rep
3. 3 rounds
4. 3 rounds + 9 reps
5. 4 rounds

As RXed
5+9
5
4
4
4
Hurt so good.

As rxd
4+4squat
4
3+3pc
3+1pc
3+3pc

Shift Change
Rest Day
M/55/72"/210

115# PC

4 rounds + 3 pc + 6 push-ups
4 rounds + 3 pc + 6 push-ups
4 rounds + 3 pc + 6 push-ups
4 rounds + 3 pc + 6 push-ups + 2 squats
4 rounds + 3 pc + 6 push-ups

PR

As Rx'd
4+ 3pcs, 4, 4, 4, 4+3pcs

Last time
4, 4, 4, 3, 3

Definitely a fantastic competition at Crossfit Independence this weekend, the one Bingo referred to. 3 sub-3:00 FRANs, and I was judging all 3. Hmmm...

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

Awesome and Unbelievable Kevin C
95# PC
4 Rds + 3 pc + 6 pu + 4 sq
4 Rds + 3 pc + 6 pu + 2 sq
4 Rds + 3 pc + 6 pu + 4 sq
4 Rds + 3 pc + 6 pu + 2 sq
4 Rds + 3 pc + 6 pu + 4 sq

Made sure form stayed strict. Pushed through each round with a fighting spirit. Still shaking.

Laura f/50/5'7/155

4/2/13. BFA. Harry - 40 push ups (chest to deck), 100 situps and 8:52 2.4km.

Roach - 40 push ups (standard depth, last 10 got dodgy), 30 sit ups, 11:00 run.

WOD as RX'd
3 135# Cleans
6 PushUps
9 Squats

3:00 rounds
Round 1...5 Reps
Rounds 2-5...4 Reps
Good Workout
Then
50 Weighted Sits

Scaled 110#

4 + 6 squats
4 + 3 pc
4
3 + 4 squats
4 + 2 pc

Recovering from back injury, so not pushing myself yet. Did Rx'd weight last time and had nearly identical counts. This one felt pretty good.

Semper Fi

43/m/185
as rx'd

5 +3+6+6
5 +3
5 +3+6+1
5 +3+6+8
6 +3+5

totals 26 complete rounds + 15pc + 23pu + 15sq (PR!)

080914 totals 26 complete +8pc +6pu + 5sq

m/37/220/6"0

as Rx'ed for the 1st round: 3 rounds + 1 clean

for the other 4, I had no bar so I subbed:

Pull ups: 3 rounds + 3 pull ups + 6 push-ups
Knees to elbows: 4 rounds
toes to bar: 4 rounds
burpee pull-ups: 3 rounds

50kg

6 + 6 PU
6
5 + 3 PC
5 + 3 PC
6 + 1 PC

5+8
4+11
5
5+2
5+3
Rx

M/36/5'4"/146lbs
As RX'd
1. 5 rounds
2. 5 rounds
3. 5 rounds
4. 4 rounds
5. 4 rounds +3 power cleans + 4 push-ups

Only did 3 rounds

R1-3 full+ hang & pushup
R2-3 full
R3- 2 full + hang, pushup, & 3 squat

Totally spent. Did 30 min YRG for warmup.

Good thing round is a shape or I never would be!

5
4
4
3
3

115 #pc
4 rnds even
4 rnds even
3 rnds +3 pc
3 rnds +3 pc + 6 pu
3 rnds even.
Thought form was good on pc, but my lower back is telling me something different
42 m 190 lbs, 5'10"

m/45/200/5'11"
Row 2k (7:54) earlier in day, then had meeting and did WOD later.

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

3
3+ c3clean
3
4
4
Total 17+ 3 clean.

Bingo,

I figured Bingo was a military nickname for sure. Never pegged you for a golfer.

Also, please post the WOD videos where they were. You just recently began posting scaled WOD videos which was awesome and very newbee friendly which is the key to growth.

3 rnds + 6 pus
3 rnds + 6 pus
3 rnds + 6 squats
4 rnds
4 rnds

M/24/5'10"/174

5 rounds
5 rounds
5 rounds
4 + 3 squats
5 rounds

RX'ed 4/4+2/4+2/4+3/4+14

4 + 3 power cleans
4
4
4
4

7 +3+6
6 +3
6
6
6

TOTAL= 31 +12 (PR)

Best and worst rounds recorded.

Jason 4+3+6, 4+3+1 (105)^
Katie 4+3, 4+3 (55) 2 rds
Amanda 5+3+6+4, 4+2 (??)
Connor 4+2, 3+6+5 (75)
Veronica 4+3, 3+2 (45)
Bubs 5+2, 4+2 (65/20 lb push press)
Alison 4+3+4, 4+1 (55)
Murley 5, 3+3+6+5 (95) - power clean
Kyle 4+3+6+3, 3+1(?) (45)
Joyce 3, 2+3+6+3 (25)
Mrs. Pip 5+6, 3+3+6+8(?) (45)
Crystal 5+3, 4+3+1 (35)
Amy 6+2, 4+3 (35)
Tara 4+3+ 4 (65)
Mr. Carey 4, 3 (85)
Sim 3+1, 1 (95)
Mrs. Carey 4+2, 4 (45)

6
6
5
5
5
Scaled to 95#
M/40/153#

@ 85lb power cleans:

1: 6 rounds
2: 5 + all 6 pushups
3: 5
4: 5
5: 5 + all 3 PC's

115lbs clean
4+3
4
3+3+6+7
3+3+6+4
3+3+6

4
3
3
3
4

M/37/5'-11"/175
Cleans at 125

6
4
3
4
3

M/45//5'6"/155
RX'd
Round 1: 4+3 pc +5 PU
Round 2: 5+3 pc + 3pu
Round 3: 4+3pc + 2 PU (? Not sure.... Oxygen deprived)
Round 4: 4+0 w about 8-10secs left (WUSSED OUT!!)
Round 5: 4 +0
Squats were ultra killer!
Loved the WOD though.

3 rounds + 3 cleans @ 105#

4
4
4
4
4

6, 5, 5, 4, 4 rounds Rx - 170lb/M/31

rx'd.
5+1 clean
4
4
4
4

rx'd
5+1 clean
4
4
4
4

42.5 kg clean
4 + 1 clean
4
4
4
4

I did this work out and Saturdays in the same day man it rocked only got 4 rounds in and then did max bench press for 5 reps body weight

1= 4 + 3 PC
2= 4
3= 3 + 3 PC
4= 3 + 2 PC
5= 3 + 1 PC

Rd1: 5+1clean
Rd2. 5+2cleans
Rd3: 5
Rd4: 4+3cleans+6pushups
Rd5: 4

M/59/235,6'4"
clean at 115lb
5+1
5
4
3+8
3+4

m/42/200/6'
50kg clean

4
4
4
4
4

m/53/6'3"/165

Scaled to 85# power cleans.

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

Heavier next time and gotta squat faster.

Semper Fi!

as rx'd:
6, 5, 5, 5, 4 + 3 PCs

cale rx 24+
kelley rx 17+15 (4+1 the first round and then 3+ all other rounds). this is the first rx "heavy" wod for me!

M/53/153/1-1-06

105#

4 Rounds/3+3+6/3+3/3+2/3+3+3

More on each round than prev. with same weight.

6/6/5/5/5

Damn...
5
3
3
3
3

M/26/205

#135x 3PC
5
4
4
4...

cale 24+ rx
kelley 17+15 rx got 4+ first 2 rounds then 3. first heavy wod i have done RX!

as Rx'd

4.8
4
3.3
3.3
3.3

as rx'd

6
6 +
5 +
5
5

As Rx'd
3 rounds + 3 PC, 6 PU, 4 SQ
3 rounds
3 rounds
3 rounds
3 rounds + 1 PC

TOTAL: 15 rounds + 4 PC, 6 PU, 4 SQ

M/43/174/83

Scaled. 115lb

4round
4round+2pc
4round
4round
4round

Jason 4+3+6, 4+3+1 (105)^
Katie 4+3, 4+3 (55) 2 rds
Amanda 5+3+6+4, 4+2 (45/15)
Connor 4+2, 3+6+5 (75)
Veronica 4+3, 3+2 (45)
Bubs 5+2, 4+2 (65/20 lb press)
Alison 4+3+4, 4+1 (55)
Murley 5, 3+3+6+5 (95) - power clean

YO WHERE'S THE 5 O'CLOCK GROUP???

Kyle 4 + 3 + 6 + 3, ? (45)
Joyce 3, 2 + 3 + 6 + 3 (25)
Mrs. Pip 5 + 3 + 6, 3 + 6 + 8 (45)
Crystal 5 + 3, 4 + 3 + 1 (35)
Tara 4 + 3 + 12, 4 (65)
Mr. Carey 4, 3 (85)
Sim 3 + 1, 1 (95)
Mrs. Carey 4 + 2, 4 (45)

4,3,3,3,3 rx
Ran 11:30 1.5 mi on tm new pr

3 rounds + 9 reps
3 rounds
3 rounds

5
4+pc
4
3+pc
3

1st time with The Chief.... wow, that was tough
sloppy cleans at the end, it is hard to get under the bar

as rx'd

4 rds exactly
4 rds +1 clean
4 rds exactly
4 rds exactly
4 rds +3 clean +6 pushups +3 squats

Compare to:
120502 - 5 + 2PC / 5 / 4 + 1PC / 4 / 3 + 3PC + 6PU + 5SQ
Jessica (95lbs.) - 5 + 3PC / 5 / 4 / 4 + 3PC / 4 + 3PC

080914 - 5 / 4 / 3 + 3PC / 3 / 4

4r+6 sit up - 4r - 3r+6 sit up - 3r+5sit up - 5r

7 rds
6rds 1 clean
6rds
5rds 2 pushus
5rds

26 / M / 5'9" / 140lbs

Power cleans with 35lb dumbbells

4
4
3
3 + 1 clean
3 + 1 clean

4
3
3+1 Clean
3+2 Cleans
3+3 Cleans

M/41/193

3+2
3+1
3+2
3
3

First time doing this one. Had a hard Magnolia ride with Emerson St hill climb. Legs were tired.

105lb power clean

5r + 1 clean
5r
4r + 1 pushup
4r
4r + 3 clean

catching the breath is the hardest part

scaled to 100 pounds

5 + 3 cleans
5
5
4 + 6 push ups
4 + 3 cleans

M/25/128#

Morning! 205lb cleans @ 5 minute rounds. Test of Spirit!!

6+3
6+9
6+9
6+9
6+3
Give it a try! Have an awesome day!!

4 rounds + 1 PC
4 rounds
3 rounds + 5 squats
3 rounds + 2 PC
3 rounds + 6 Push Ups
PR

A couple of days behind

4
4+6 Push Ups
4
4
4 +5 Push Ups

scaled and truncated workout due to two weeks off(little sick and then busy with work). don't want to kill myself getting back in. next week will be different.

subbed 95# power clean

3 rounds.
3 + 3 power cleans
3 + 3 power cleans
3 + 3 power cleans

3 2/3, 2 2/3, 3, 3, 3 vs
4 1/3, 3 1/3, 3, 3, 3 5/13/12
4, 3 1/4, 3, 3, 3 9/18/08

1k run wu 4:56.

3 rounds + 3 p.cleans
3 rounds
3 rounds - 5squats
3 rounds
3 rounds

M/35/6'2"/205

Golly gee, the freakin' air squats got me. Of ALL things.

3 rounds
3 rounds
3 rounds
3 rounds
3 rounds

and done. I need to run more so my lungs can keep up with my body!

as rx'd

5 rounds
4 rounds + 3 cleans + 5 pushups
4 rounds
4 rounds
4 rounds

3,3,3,2+ cleans and push-ups,3

As rx'd

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

17 rounds plus 3 power cleans..(185# PC)

4 + 3 cleans
4 + 1 clean
4 + 3 cleans
3 + 3 cleans 6 push ups 8 squats
4

as Rx

M/30/5'11"/190

Rx

4+2 cleans
4+3 cleans 6 pu 4 sqt
4+3 cleans 6 pu 2 sqt
5
4

Go Navy Beat Army!

From Bahrain

2/7/13: RX: 4, 3+6 Push, 3+2PC, 3, 3.
5/08/12: RX: 4+3PC; 4+1PC; 3+6PUs; 3+1PC; 3+3 PCs
9/22/08: 85# PCs: 4+3PC; 4; 4; 4, 4, Squats hurt.

4+3+6
4+2
4+1
Working back from almost 3 weeks off for hunting and nasty bout of flu and bronchitis, so only went 3 rounds.

3
3
2+3 cleans
2+6 pushups
2+6 pushups
All pushups were touch and go

As rx'd: (Pr by about 34 reps)

1: 5 + 2 cleans
2: 5
3: 5
4: 4 + 2 squats
5: 5

M/29/170lbs

RX'd
5
4 +2
4+2
4
4 + 2
oddly it was the squats that gave me the most trouble. The cleans where never the issue.

Rx'd
3 rounds+3PC+6PU
3 rounds+1PC
3 rounds+2PC
3 rounds+2PC
3 rounds+3PC+3PU

115 lb power cleans
3,3,3
2 + cleans + pushups + 1 squat
2 + cleans + 4 pushups

4,3,3,3,3

5, 4, 3, 4+3+6, 4

5+3
5+2
5
5
5+1

4,3,3,2,2

as rxd @ HCHS

Last Time:
Round 1: 6 + 1
Round 2: 6
Round 3: 5 + 2
Round 4: 5
Round 5: 5

This Time:
Round 1: 7 + 1
Round 2: 6
Round 3: 5
Round 4: 4 + 16
Round 5: 5

1 cycle, 6 rds as rx'd. No warm up. Folks at home, dinner at Zils (hamhock city) waiting.
5/2/12:
as rx'd, no warm up.
4, 4, 4, 5, 6 rds/cycle
100 4ct flutter kicks, 100 leg levers
stretch/yoga. PAC w/ AJAX

Solid workout. All RX'd

1st = 5 rounds + 12 reps
2nd = 5 rounds + 2 reps
3rd = 4 rounds + 13 reps
4th = 4 rounds + 13 reps
5th = 5 rounds

1st WOD in over 2 months off following surgery:
RX'd:
1st - 5 Rounds
2nd - 5 Rounds
3rd - 4 Rounds + 3 PC
4th - 4 Rounds + 3 PC
5th - 4 Rounds

Need to find my lungs again.

30 rounds
6 rounds each

3,3,3,3,3

80# PCs

1) 3 rds + 5 pushups
2) 4 rds
3) 3 rds + 3 squats
4) 3 rds + 6 push ups
5) 3 rds + 6 push ups

Wow that was a good one!

Previous

1)4 rounds
2)4 cleans 3 pushes and squats
3)4 cleans 3 pushes and squats
4)4 cleans 3 pushes and squats
5)3 cleans plus 1 and 3 pushes and squats

Tonight

1)3 rounds
2)3 rounds plus 1 round of cleans
3)3 rounds plus 1 round of cleans
4)3 rounds plus 1 clean
5)3 rounds

4/3/3/3/3
m/6'1"/33/230

Last minute change of plans had to work out at home, so subbed 10 50# swings for cleans, and 25# front squats--3 rds +1, 3rds +2, 3rds +3, 3rds +4, 3rds +4

Great workout!

95lb
4+1
4+1
4+1
4+1
3+6

F/46

m/39/5'9/177
CFWU-3. No upper body 3rd. Bob waiting on me to get started. Superman. DU.
5
4+2 squats
4+pushups
4+pushups
4+5 pushups
Seemed like cleans were tough. Lumbar area of back been hurting for awhile. Remembered to focus on good shrug toward.
5/2/12:4+cleans
3+cleans
4+cleans
4+cleans
4+cleans+2 PU
May have done 4 rounds on second round, but decided to keep count conservative.
Need to do better job w/elbows high & wide & floating bar on cleans. Squats toughest. Lots of burn in back of hips. Depth & tech good though.
Disapp I didn't do better compared to last time.
9/14/08:
4+cleans
4+cleans+pushups
4+cleans+pushups+6 sq
3+cleans+pullups
3+cleans+pullups+5 sq

4,4,4,4,4

4 rounds each set; 95lb squat

3 rounds
3 rounds + 2 cleans
3 rounds + 2 cleans
3 rounds + cleans + 1 pushup
3 rounds + cleans + pushups + 2 squats

1 - 4 rnds + 3 pc
2 - 4 rnds + 1 pc
3 - 4 rnds + 1 pc
4 - 4 rnds + 1 pc
5 - 4 rnds
80# pc

f/34/5'8"/125

m/34/5'8"/175lb

1 - 6 rds
2 - 5 rds + 6 sqt
3 - 6 rds
4 - 6 rds + 1 PC
5 - 6 rds + 2 PC

as rx'd

M/168/5'7"/33
1. 5 rnds+ 3 squats
2. 5 rnds+ 3 cleans
3. 5 rnds+ 1 clean
4. 5 rnds+ 2 cleans
5. 5 rnds

5
4
4
4
4

Oofta

52/m/185

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

4
4
4
3+2pc
2

Great workout HQ!
I felt like I was able to keep up the intensity for the entire WOD. All of our athletes are doing "the Chief" today at 8,750 above sea level.

4-5-4-5-4 @ Rx

2nd week back - as rx'd:

4
3.1
3.2
3.2
4

4
3 1/3
3 1/3
3 1/3
3 1/3

M/41/5'11"/207

Power clean #45kg.

4 rounds, 3 rounds + 10 reps, 3 rounds + 9 reps, 3 rounds + 3 reps, 3 rounds + 5 reps.