"The Chief" in honor and recognition of all past and present CPOs
Max rounds in 3 minutes of:
3 power cleans
6 push-ups
9 air squats
♀ 95 lb
♂ 135 lb
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles to comments.
Compare to 230506.
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the U.S. Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission, and devotion to country.
Scaling:
Today we have a benchmark workout that was introduced in September of 2008. The goal is to choose options that allow you to perform at least 3 rounds per cycle. The load of the barbell should be relatively light and allow for touch-and-go reps. Push the gas pedal down on this workout and try to hang on while maintaining full range of motion for each movement. Can anyone reach 30 rounds? Less-experienced athletes should reduce the load and the total number of cycles. Let’s get after it today!
Intermediate option:
Max rounds in 3 minutes of:
3 power cleans
6 push-ups
9 air squats
♀ 85 lb
♂ 125 lb
Rest 1 minute. Repeat for a total of 5 cycles.
Beginner option:
Max rounds in 3 minutes of:
3 power cleans
6 push-ups from the knees
9 air squats
♀ 35 lb
♂ 45 lb
Rest 1 minute. Repeat for a total of 3 cycles.
Resources:
The Power Clean
The Push-up
The Air Squat
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by RXdPhotography in London, England.
Comments on 240614
110 Comments
25# DBS
Rounds
2+7
3
3
3
3
1: 4 rounds
2: 4 rounds
3: 3 rounds + 6 squats
4: 3 rounds + 3 power cleans
5: 3 rounds + 3 power cleans
With ~100lb Sandbag
4+1 / 4+1 / 4 / 3+2 / 3+6
M/45
RX
3+1/3+3/3/3+12/3+10
Rx= 24 Rounds
M/38/6’/173#
5+6/5+2/5+1/4+17/4+8 Rx
Deo gratias
At 135 lbs
23 rounds + 9 reps
Total 423 reps ...
4r+ 4
4r
3r+ 12
3r+ 12
3r+ 9
At 105#
4 rounds + 5 squats
5
4 + 5 squats
4 + 3 squats
5
22 rounds + 40 reps =436 reps
61/5'8"/153
5/6/2023: 25 rnds+10 reps=460 reps at 105#,
9/12/2017: 20 rnds+7 reps=367 reps at 120#
1/18/2015: 25 rnds+10 reps=460 reps at 125#
2/3/2013: 20 rnds+25 reps=381 reps at 115#
5/4/2012: 18 rnds at 115#
Nice job Jim!
Good work!
Rx’d
4 rounds and 6 pushups
5 rounds
4 rounds and 8 squats
4 rounds and 7 squats
5 rounds and 2 power cleans
M/56
95#
20+18 reps
Rx 15+
42 YOF 207 LBS
Max rounds in 3 minutes of:
3 power cleans 74 lbs
6 push-ups on knees
9 air squats
5 rounds
Super proud of myself!!
M- 53/ 5'7 / 210
Intermediate scale
i totally screwed this up the other day so I re-did it today-PC125#/3, 6 pushups, 9 air squats.
1- 3rds. +3+6
2- 4rnds +3
3- 4rnds +3
4- 4rnds +1
5- 4rnds
Max rounds in 3 minutes of:
3 power cleans
6 push-ups
9 air squats
Rx option
1.- 4 rounds
2.- 3 Rounds
3.- 3 Rounds
4.- 3 Rounds
Intermediate option:
Max rounds in 3 minutes of:
3 power cleans- 85 lb
6 push-ups on knees
9 air squats
Rest 1 minute. Repeat for a total of 5 cycles.
1- 4 rounds
2- 4 rounds
3- 4 rounds
4- 3 rounds + 9 reps
5- 3 rounds + 9 reps
95# - 2-3-3-3-3
M/44/140lb
20+21 RX
1: 4+3
2: 4+2
3: 4+5
4: 4+5
5: 4+6
Scaled to 3 rounds x 3 rounds
115#
leaning pushups on 24” box
air squats
Intermediate 18 rounds (4,4,3,3,4)
M/40yo/173cm/79k
Intermediate option
4r/3r/3r/3r/4r
M 54 86kgs
RX
4-4-4-4-4
Beginner
20 rounds
28YOM/ 143.7CM/ 73.5Kg
Rx:
24 Cycles in 5Rds with 6 additional reps between 2 cycles
95lb
23 rounds
Rx - 4-4-4-3-3
m/39/241
5+1
5+2
4+12
4+11
5+0
4 set every rounds so
360 reps!!
Completed on 240615
Scaled to 115# PC
4+3 across the board
It was a rougher go this time around. Not sure why but just didn't seem to have much in the tank.
Compare to 230506: Same scale 4+14, 5, 4+11, 4+3, 4+1
Good job, bud
M55/150ish
115# PC’s
4+2
4+2
4+3
4+3+6
5
394 reps
Shout out to all my fellow Chiefs (CG and Navy!)
Rx’d:
Rd 1: 7 rds
Rd 2: 6 rds + 1 rep
Rd 3: 5 rds + 6 reps
Rd 4: 5 rds + 1 rep
Rd 5: 5 rds
512 total reps
230506: 6+14, 6+1, 5+14, 5+11, 5+3 ( 529 total reps) (Standing PR)
Too hot out the gate, cost me in the last 3 rounds
Great job brother!
Impressive! Nice work.
M/40
Rx
4+3
4+3
4+2
4
4+1
369 total reps
M 53/195/6’
5rnds+2
5rnds+1
4rnds+3+6+6
4rnds+3+6
4rnds+3
26.722 rounds
90lb barbell
3, 4, 3+12, 3+10, 3+7
115 lb barbell
RX’d
1: 5
2: 5
3: 5
4: 4+3
5: 4+3
23 rounds + 6
16 total, 3, 4, 3, 3, 3, 95# on the bar
Uff da
5, 5, 4, 4, 4.
Did this one at home, only have a 45# bar
1 - 4
2 - 4 +1
3 - 4
4 - 4
5 - 3+3
Rx’d
5+10
4+9
4+1
4+3
4+11
=412 reps
Rx 135 PC
3
3
3
3
3
Scaled
5 Rounds AMRAP in 3 minutes of:
3 x Power Clean @ 95
6 X Push Ups
9 X Air Squats
1 min rest between cycles
3 + 3 PC / 3 + 3 PC / 3 / 3 + 3 PC / 3 + 2 PC
4+3, 4, 3+15, 3, 3
Max rounds in 3 minutes of:
3 power cleans
6 push-ups from the knees
9 air squats
3+9
3
2+9
Rx
6r+11, 6r+1, 5r+15, 5r+6, 5r+14 = 533
230506
6r, 5r+12, 5r+6, 5r, 5r = 486
Son(16)
Intermediate (125lbs)
5r+2, 4r+8, 4r+6, 4r+1, 4r+9
230506 (@95lbs)
4r+3, 4r, 3r+14, 3r+10, 3r
Har(16)
Intermediate (125lbs)
4r+3, 4r+3, 3r, 3r, 3r
Great job all three of you!
Awesome!
4 4 4 4 5 RX
37 / M / 5'9" / 140lbs
20lb dumbbells power cleans
4 rounds + 3
3 rounds + 3 + 6
3 rounds + 3
3 rounds
2 rounds + 3 + 6
20lbs was too light, but I wanted an exact compare-to from last year.
4+15
4+3
3+9
3+6
3+4
Rx
Beginner: 4-4-4 rds w/ 65lb PC, push ups, air squats. 1k run 5:13
Cycle 1: 4 Rounds
Cycle 2: 4 Rounds
Cycle 3: 4 Rounds
Cycle 4: 3 Rounds
Cycle 5: 3 Rounds
DAILY WOD - “The Chief”
Max rounds in 3 minutes of:
- 3 power cleans @ 135lbs
- 6 push-ups
- 9 air squats
Rest 1 minute. Repeat for a total of 5 cycles.
Rounds Completed
Rnd 1 - 4
Rnd 2 - 4
Rnd 3 - 4
Rnd 4 - 4 + 3 Power Cleans
Rnd 5 - 4 + 3 Power Cleans
This was a brutal one to do right after hitting legs 😅
Hell yeah
Intermediate, sort of
75 lb barbell
R1: 3
R2: 4
R3: 3
R4: 4
R5: 4
30/175/5”6
RX weight 15 + 3 rounds
knee push ups
A Navy workout on the Army’s birthday?
Cycle 1: 3 Rounds
Cycle 2: 4 Rounds
Cycle 3: 3 Rounds
Cycle 4: 3 Rounds
Cycle 5: 4 Rounds
Total: 17 rounds
Cycle 1: 3 Rounds
Cycle 2: 3 Rounds
Cycle 3: 3 Rounds
Cycle 4: 3 Rounds
Cycle 5: 3 Rounds
Total of 15 Rounds
Chief Rx
30 rounds
Much appreciation!
Wow!
Well done!
16 sets
54 yo M/ 5'9"/ 150 lbs
As Rx'ed
4 rounds
3 rounds + 3 power cleans + 6 pushups + 7 squats
4 rounds
4 rounds + 1 power clean
4 rounds + 2 power cleans
Total 19 rounds + 6 power cleans + 6 pushups + 7 squats
361 total reps
54/214/60”/M
Scaled. 5 rounds of 4 sets every 3 min. Used 30lb dbs and push ups on a 3 in lift. I’m smoked.
interm
17 rounds
Inter 55kg
21 total
105lbs: 5+1 / 5+3 / 5+13 / 5+10 / 5+6
Compare: 95lbs - 5+3; 5+4; 5+3; 5+3; 5+2
Intermediate 125#
4+3; 4+15; 4+3; 4+8; 4+7
M, 61, 164, 5’8”
4+1,4,3+3+6,3+3+6,3 even. Twin knobs CH, 125 PC. Humidity just wrecked me…Last was 4+3,4,4,4,4+1 at 135.
Chief RX
4+11
4+7
4+16
5
5+3
Thank You for your Service!!! 🇺🇸
"The Chief" in honor and recognition of all CPOs, past and present Thanks to them and their families:
Max rounds in 3 minutes of:
3 power cleans *70#
6 push-ups
9 air squats
1) 4+3 PC+6 PU
2) 5
3) 5+ 2PC
4) 6+3 PC+6 PU
5) 6 + 3PC
♀ 55-59
Great job!
105 (all I have handy)
Rx’d
4
4
3
3
3
Did our Friday Bulletproof workout instead (combo of 240612 and a Kelly Brown mod)
3 Rounds For Time
400m Farmer Carry (2x35# KBs)
35 Situps (Butterfly, AbMat)
14:08
3 min rest
18 min AMRAP
250m row
10 Box Jump (20”)
10 Deadlift (135#)
10 WBS (14#, 10’)
5rds + 250m + 3 BJ
First FC was unbroken, and I jogged all 3. I didn't have much gas left after the 2nd round of the AMRAP, but I at least managed to hit my minimum goal of 5 rds. I will likely hit The Chief tomorrow.
Those bulletproof workouts are no joke.
Catching up & all that work ^^^ Awesome!
M/49/6'2"/185#
Modified to 53# DxKB cleans the rest as rx'd
5 rds each cycle
***finished the 5th round in each cycle with 1-3 seconds left on the clock
Nice work Stacey!
RX
4+ / 4+ / 3+ / 3+ / 3+
Hardest part is keeping track of the additional reps each round.
Question:
1. How are y’all keeping track of reps each round?
2. Do you start over each round or continue from your last round?
Start over each round. I.e. full number of rounds plus x number of each additional rep of each movement comprising the round
3+1pc
3+1pc
3+5pu
3+1pc
3+5sq
Max rounds in 3 minutes of:
3 power cleans
6 push-ups
9 air squats
95-lbs
3-8
4
4-3
4-3
4-3
Rx
5+15
6
6+8
6+9
7+1&1/2😜
NICE!
Great job and way to press the pedal to the floor on the last round!
Increasing every round?! Monster!
Subbed for cleans with 2x24 kg kettlebells ;
4-4-4-5-4 => 21
Rx (60kg)
6 rounds every cycle (vs 5 in 230506)
had 10-15s at the end every time but didn’t do extra reps for recovery
Well done!
Great job & consistent to the end!
Round 2: 4+14
Round 3: 4+1
Round 4: 4+1
Round 5: 4
Rx
15 rds, sx, #95
Warm up
strenght:
2 snatch@RPE 6 (50kg)
2 snatch@RPE 7x2 (52kg)
2 snatch@RPE 8x3 (54kg)
WOD: Kelly Brown:
44 SDHP@kb20 (440 m Row)
10 deadlift (124kg)
10 box jump 24 inch (30 inch I do not have)
10 thruster Dxkb16 (wall ball 30lb)
time: 40’ 12’’
5+4+4+4+3
230506: 17 rds
Great improvement!
Rx: 17 rounds
4+1
4
3+16
3
3+1
M/50-54 👨🏻🦳
Rx’d 5 x 3 rounds
18:47
Max rounds in 3 minutes of:
3 power cleans 30kg
6 push-ups
9 air squats
1- 5 cycles + 3 cleans
2- 5 + 1 clean
3- 4 + 7 squats
4- 4
5- 4 + 3 cleans
Rest 1 minute. Repeat for a total of 5 cycles.
Globo wod: If you are using iron plates today its OK to elevate the bar to the 1st pull height or to do low hang power cleans if the plates aren't standard size. Dumbbell sub 35/50lb dumbbells. All other movements as Rxed.