Sunday 080914

Friday 240614

Friday 240614

"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 at WIT London.

Saturday 230506

Saturday 230506

The Chief

Max rounds in 3 minutes of:
3 power cleans
6 push-ups
9 squats

♀ 95 lb ♂135 lb

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

Post rounds completed for each of the 5 cycles.
Compare to 130203.

Scaling:
Reduce the load and number of cycles. Intermediate athletes should aim to complete 3+ rounds per cycle.

Intermediate Option:
Max rounds in 3 minutes of:
3 power cleans
6 push-ups
9 squats

♀ 85 lb ♂125 lb

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

Beginner Option:
Max rounds in 3 minutes of:
3 dumbbell power cleans
6 push-ups
9 squats

♀ 15-lb DBs ♂20-lb DBs

Rest 1 minute. Repeat for a total of 3 cycles.

Monday 230717

Monday 230717

Max rounds in 3 minutes of:
3 deadlifts
6 push-ups
9 squats

♀ 185 lb ♂ 275 lb

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

Post rounds completed for each of the 5 cycles.

Scaling:
Newer athletes should reduce the load and number of cycles.

Intermediate Option:
Max rounds in 3 minutes of:
3 deadlifts
6 push-ups
9 squats

♀ 155 lb ♂ 225 lb

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

Beginner Option:
Max rounds in 3 minutes of:
3 deadlifts
6 push-ups
9 squats

♀ 65 lb ♂ 95 lb

Rest 1 minute. Repeat for a total of 3 cycles.

Saturday 231230

Saturday 231230

Complete as many reps as possible in 4 minutes of:
3 hang power cleans
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
*Rest 2 minutes between rounds. Repeat for a total of 4 cycles.

♀ 95 lb
♂ 135 lb

Post total reps across all 4 cycles to comments.

Scaling:
Each AMRAP should be a sprint. Reduce the load of the barbell to allow for unbroken reps across the entire workout. Reduce the volume or difficulty of the pull-ups to finish the reps in 2 sets or less.

Intermediate option:

Complete as many reps as possible in 4 minutes of:
3 hang power cleans
6 shoulder-to-overheads
9 burpees over the bar
6 pull-ups
*Rest 2 minutes between rounds. Repeat for a total of 4 cycles.

♀ 65 lb
♂ 95 lb

Beginner option:

Complete as many reps as possible in 4 minutes of:
3 hang power cleans
6 shoulder-to-overheads
9 burpees over the bar
6 jumping pull-ups
*Rest 2 minutes between rounds. Repeat for a total of 4 cycles.

♀ 35 lb
♂ 45 lb

Resources:
The Hang Power Clean
The Push Press
The Burpee
The Pull-Up
Jumping Pull-Up Efficiency Tips

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by RXdPhotography at XLAB CrossFit Worthing in Worthing, England.