September 1, 2010

“The Chief”

Warm Up

Joint Mobility and Line Drills

Workout of the Day (WOD)

“The Chief”
3 Power Cleans  135M/95W
6 Push Ups
9 Air Squats

Max rounds in 3 minutes
Repeat 5 cycles
Rest 1 minute between cycles

Skill Work

Practice Handstands and Forward Rolls

Forward Roll Demo

Click on the above line for a Forward Roll Demo.

    Filed under: Main

    11 Responses to ““The Chief””

    1. Jimmy, on September 1st, 2010 at 10:34 pm :

      Just curious how many rounds everyone was getting on this one? Super tough

    2. Charles S., on September 1st, 2010 at 10:40 pm :

      “WODed” w. the 8AM crew!!

      5 rounds
      4 rds.
      5 rds. + 4 squats
      4 rds. + 3 squats
      4 rds. + 3 squats

      muscled the cleans = no bueno, caught up to me in the later rounds. heidi corrected my form n gave me better detail on how to do it right afterwards; thanks!

    3. Brian B., on September 1st, 2010 at 10:44 pm :

      Good Times this Morning @ The Playground

      5 – 4 – 4 – 4 – 5 Rx

      Good job to everyone who came out for this one! You guys really did a great job with the intensity levels!

    4. Steve B, on September 2nd, 2010 at 1:35 am :

      6-4-3-3-3plus cleans. Rx and form was perfect
      Glutes are still sore from Monday

    5. Ben S., on September 2nd, 2010 at 4:17 am :

      4-4-3-3-3+cleans

      I need to drive my hips more on my cleans. I lost most of my time on the push ups. Gotta work on that.

    6. Jessie b, on September 2nd, 2010 at 11:05 am :

      Well, while laying in bed like every romantic couple does…. Talking about Crossfit, Nick and I realized I did 75#, not 70! Which made me feel a little better! Was like 4,2+,3+,2+,3!!!

    7. Rebecca, on September 2nd, 2010 at 12:56 pm :

      4-3-3-3-3
      Getting stronger and NO back pain. Yeah!
      No girl pushups

    8. Dena, on September 2nd, 2010 at 7:04 pm :

      4-3-2+-3-3
      80lbs

      About the 3rd round I hit the wall. Heidi came over and yelled at my ass good! But I needed it and i’m glad she did!

      I need to work on my cleans more and getting my elbows up fast. I also need to work on my pushups…i think that’s what ultimately held me back. I will not let myself do girl pushups anymore!

    9. gigi, on September 2nd, 2010 at 8:41 pm :

      4-3+-3-2+,3+
      Rx
      Very sore from the previous day!!

    10. Jessie b, on September 3rd, 2010 at 1:23 am :

      I feel and look like a T-Rex today!!!

    11. John, on September 4th, 2010 at 4:23 pm :

      Thanks… I follow your site… today’s WOD was awesome

      3 Rounds + 2 Cleans
      3 Rounds + 3 Cleans
      3 Rounds + 3 Cleans
      3 Rounds + 3 Cleans
      3 Rounds

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