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.
Compare to Aug.19/11
Watching the first heat
“The Chief”
Categories: WOD's
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Mobility
WU x 2
Strength: Cleans
5x 95-105-115-125-135-145
WOD “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.
Score: 334
Nice work Andy!
Nice work Andy!
WOD @ 95#
Score = 323
Shoulder getting better everyday, hoping to be able to do a pull up next month… Fingers crossed.
That’s good to hear!
Great work on the WOD, Ron. Happy to hear you shoulder is coming around
Hopefully you will be injury free soon Ron.
Mob
Wux2
Strength. Dead lift x5
155 175 195 205 215
WOD “The Chief”
am rap in 3min. 5 rounds. Did 3 rounds. (Back)
-3 power cleans did 110lbs
-6 push ups
-9 squats
-Rest 1 min
Reps 162 in 3 rounds
Rob Brydges
Hope your back feels better soon. Good for you, listening to your body and stopping after 3 rounds. Sometimes that is easier said than done.
Sorry to hear about your back Rob. Hopefully you will be injury in the near future as well.
Yes, Uncle Patrick…Hell has frozen over
Outside of Saturday’s, this was my first morning WOD. And…I survived!
WU x 2 (sub ring rows for pullups because of sore shoulder)
No strength. Lacrosse ball on shoulder and shoulder stretches. Hip mobility work.
WOD “The Chief” as Rx
AMRAP 3 min of
3 Power Cleans @ 95#
6 push ups
9 squats
Rest 1 min
Repeat 5 cycles
Score = 397
My first time doing this WOD. Loved it!!
Cashout – wall stretch 3 x 30 sec
It was really nice to meet some of the morning folks
What??? and I was not there!! you have to do another am class soon
!!
WHAAAAAT!? Good on you for trying a morning class!! How did you like it?!
It was much better than I anticipated. I will do it again, for sure. Felt GREAT all day
Darn it! I missed you! Great score!
With a crazy score like that…morning WODs should happen more often.
Holy!!!! That’s an awesome score!!!
Sorry I missed you this AM. You need to come back more often now!
Crazy ass score Lora!
I just got home from work….I wish I could have tried this one. I am sure I would have gotten 397 (minus a couple of hundred). Great job Lora.
LOL!! Laura you crack me up!
Amazing….great job Lora!
Big time score Lora, YEA!
Good Work this morning Lora! Just getting up early for a WOD is crazy in itself, not to mention the high bar you set for the rest of the CFM crew today! Great work!
Warmup with handstand pushups (abmat) Thanks Heidi for being a positive influence. Seeing you push 10 out…pushed me.
Power Cleans (3) 65-75-85-95-105(failed to get 3)
WOD – The Chief @ 85lbs
382 reps
Next time I will do this rx’d. Great morning.
Nice work Gillyon. Definitely Rx for you next time!! Keep practicing those cleans
Great score Gillyon! Rx next time indeed.
Shoulder press x 3 to 130 pr of 5 for reps
Wod the chief Rx
412 reps
I liked this wod quite a bit.
You should have liked it, you kicked it’s ass!
Wicked score Darsey! Great job!!
Great score Darsey!
Nice score man!
Mobility, WU x 2
Strength: Front Squats x 3
95-125-135-145-155
WOD “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.
Score: 288
Not a bad score given I had 27 days off. Not looking forward to the walk/fall down the stairs in the morning.
Awwww dang. Sorry I missed you.
Good work on the WOD. My legs are tightening up a bit now…tomorrow will be fun
Good to have you back Sheldon!
Nice job Sheldon.. even with the extended vacation you still did great on this!
Mobility
WU x1
Power Cleans 1s
135-185-185-195-200(PR)
WOD “The Chief”
Score: 364 RX
Cleans had some failed attempts mentally messing myself up but got past it and got a PR. Workout was a killer but it was a ton of fun really enjoyed it great job everyone
Nice clean PR! And nice score on the wod!
You are one strong dude! Nice work Lance!
Nice PR and great score on the WOD man!
Congrats on your Cleans PR, Lance! Damn, you’re strong!
Good work on “the Chief” too.
Mobility
WUx2
unassisted pull ups 2+2+2+2+2 (my goal for the end of summer)
strength -clean
80-90-95-100 x5
Last WOD before i leave for school!!!
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.
Score: 240
Just wanted to thank everyone who has cheered me on this last summer. Its been great! You’ve helped me to push myself to do things I never thought possible. I could only have dreamed that by the end of the summer I would have been able to do unassisted pull ups. I also never thought that I would have done one, let alone two wods this summer RX’d.
All in all im going to miss everyone at the gym and doing wods at school just won’t be the same
! Today was a great way to end the summer with this last day of Rx and first times.
And for all the born hockey players who don’t train with crossfit in the summer- all the cool kids do it ;P
Thanks again see everyone at Thanksgiving!
We’ll miss you and your determination. Come back soon!!
You’re a great athlete, Julia! Great summer working out with you, and great job on your pullups! See you at Thanksgiving!
I did not realize that today was your last day with us for a while. I am sad that I did not get a chance to say good luck in person. It has been wonderful having you train with us Julia. See you at Thanksgiving!
Great job tonight Julia. Best of luck in your studies. Work as hard on them as you do in the gym.
Great job today Julia, and all summer it was fun to work out with you! have fun at school and see you in the fall..
We’ll miss you Julia!! It has been a pleasure to workout with you and I am glad I was there to see your firsts pull ups withouth band so proud of you!! Enjoy University
So glad to have you as part of the CFM family. You’re dedication is paying off! Best of luck in school and see you over the holidays.
You just seem to keep getting better Jul, it looks like I’m going to have to train hard so you don’t leave me in the dust when you get back.
Have fun while you’re away, not to much though, passing is important as well.
What fun it’s been to have a CFT buddy to travel with, laugh with, and harass! Couldn’t be prouder of all your progress and sure will miss you – but now I have a chance to fix my clean form and catch up with you!!
It has been great having you at the gym this summer, Julia
Congrats on reaching your milestone of unassisted pullups, and on those Rx’d WODs you now have under your belt! Keep training. Study hard. Oh, and have fun too! See you at Thanksgiving 
Congrats Julia on the awesome achievements! I am certain you will push yourself as hard at school as you do in the CFM gym!
Mobility
WUx2
No strength today, did some shoulder stretching and ball rolling.
WOD “The Chief”
Max rounds in 3 minutes of:
3 Power cleans #65
6 Push-ups
9 Squats
-Rest 1 minute. Repeat for a total of 5 cycles.
Score- 312
This was felt like a tough one for me! No more eating even an ounce of anything before a WOD anymore…need I say more!? lol
Oopsie, did you sign the wall?
I am curious to know that answer as well! Good job Jenna…smiles…
Hahah, no I didn’t!!! I swallowed a lot (gross I know)! I will do anything to keep from being sick, it freaks me out..lol
Eeeewww! I’m not sure that I’m CFT enough to think that’s a good trade – even for a great score of 312!!
**That eeeeww was me
(Evan probably wouldn’t even blink hahaha)
Great work on the WOD! Sorry to hear that Pukie was on your doorstep (with one foot inside the door? LOL)
Mobility
WUx1 (10 x toes to ring)
Strength:
Shoulder Press: 55×5; 60×5; 65×5; 70×3-shoulders sore from yesterday(wonder why LOL)
WOD:
“The Chief”
AMRAP in 3 minutes
3 power cleans at 75
6 push ups on toes
9 squats
Rest 1 minute
Repeat 5 cycles
Score= 347
PR from August 19/2011-my score was 327, did #45, and push up on knees!!!
Yay!!! So excited!!!
Awesome PR!! You are on fire these days
Great job Christine!
Huge pr!
NICE WORK, Christine!! Amazing progress. And good job on your Toes to Rings.
Congrats on your PR Christine! What awesome progress!You definitely have the CrossFit bug!
Great Job Christine!!
Woohooo!!! So proud of you! Congrats on your PR! Well done
Strength:
OHS×5; 35-45-50-55-60
WOD:
“The Chief”
AMRAP in 3 minutes
3 power cleans at 70
6 push ups (with band)
9 squats
Rest 1 minute
Repeat 5 cycles
Score= 363
Glad to see today Michelle – always a ray of sunshine
So nice to see you and work out with you today Michelle!
Thanks! It was awesome reuniting with a bunch of you today!
Good job Michelle
MOB
)
WU X 2
Strength – squat cleans x 3
80-90-95-100-105 (2 fail – 1 good rep)
(Cleans last night at oly, cleans for strength, cleans in the wod!!! You’d think I’d be getting good at this
WOD: The Chief (As rx’d Yay!)
3 power cleans at 75
6 push ups on toes
9 squats
Rest 1 minute
Repeat 5 cycles
Score: 285
PR of 30 reps plus 10#’s. Last time I did this one Corrina predicted “RX’d next time”. So glad you were right!
Did you copy & paste? RX is 95#, you wrote 75.
Nice progress, 30 more reps is awesome!
YUP! It was all of 95#
I knew it! Congrats girl. Your daughter has a phenomenal role model.
Make that role models all over the CFM box.
AWESOME!!! Congrats on Rx Heather! That’s a big PR
Awesome work on the Rx WOD!!!! U rock sista!!!
WU x 2
Strength: push press x5
110-125-145-160-180 (3) (5# PR for reps)
great sharing the bar with you Rob
WOD “The Chief” Rx
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.
Score: 294
PR of 6 reps with 30# more
wicked pr. Strength AND WOD
Way to go Franky!
Likewise Frank. I enjoy working out with you. Great job today. You almost got 300.
Congrats on Rx and a great PR, Frankie ! 30# more? WOW! Nice work.
thanks guys!
Mobility
WUx2
Strength: Shoulder Press
30,35,40,45,50(PR) x5
WOD “The Chief”
Max rounds in 3min:
3 Power Cleans @ 60lbs
6 Push-ups (With Small Band)
9 Squats
- Rest 1 Minute
5 Cycles
Total : 312
This was a great WOD!!! Great Job 5:45 Class!!
Your solids, pushups and cleans were solid tonight Steph. Awesome technique!
That should say squats! Oops!
Wow good Job Stephanie
Mobility
Wu x 2
Strength – Clean x5
95, 105, 115, 125, 135, 145
WOD “The Chief”
AMRAP in 3min.
-3 power cleans (125#)
-6 push ups
-9 squats
-Rest 1 min
Repeat 5 rounds
score total reps = 375 (PR of 9 reps with 10# more on my cleans)
Nice work Gilles!
Big score Gilles, well done.
Mobility
Wu x 2
Strength – Over head squats x 3
55, 60, 65, 70, 75×1, 75
WOD “The Chief”
AMRAP in 3min.
-3 power cleans (55#)
-6 push ups
-9 squats
-Rest 1 min
Repeat 5 rounds
score total reps = 367 (no PR short of 12 reps my legs where shot after the first set of squats)
No worries Rachel, you’ll get her next time. Good work!
I thought the squats were going to be the break but my legs were shot too by the 2nd cycle!
WU X 2
Strength – OHS X 5
45-55-65-75-80
WOD – “The Chief” Rx’d
Score – 302
Mobility
WU x 2
Strength : Cleans 5 x 55-60-65-70-75
WOD “The Chief”
AMRAP in 3 minutes
- 3 Power Cleans (60#)
- 6 Pushups
- 9 Squats (Ironman style)
- Rest 1 minute
5 cycles
Round 1 – 81
Round 2 – 82
Round 3 – 82
Round 4 – 81
Round 5 – 74
Total score : 400
Woahhh this was a great WOD !!! I think I found the right rythme for this one
I didn’t take breaks (except the 1 minute rest) and it felt pretty good !!! I had a BAD toe cramp afterward but I’ll survive hehe Good job everybody 
Nice work Chantal G!
What is an Ironman style squat?
Oh LOL! From the video?! Too funny!
LOL might as well laugh at myself he !
Good job Chantal
I, too, was VERY aware of my squat “style” today while I was doing this WOD. I laughed a little to myself every time I got to the squats….
Mob
WU x 2 (work on knees to elbows/ toes to bar I got few reps)
Strength 3′s
Power Cleans
65-75-90 (I spent alot of time on my WU)
“The Chief”
AMRAP in 3 mins
- 3 power cleans (85lbs)
- 6 Push ups (blue band)
- 9 squats
Repeat 5 rounds
1= 5
2= 4 rds + 4 PU
3= 4 rds + 2 PC
4= 4 rds + 1 PC
5= 3 rds + 1 PU
= 374
I am glad with my result, 20 more lbs!! push ups with smaller band and 57 more reps!! great job everyone, Enjoy the 4:15pm class
Great job Elba! Your progress never ceases to impress!
Wow Elba, impressive!
Well done Elba! Lots more reps and lots more weight! Way to go!
Awesome job Elba!!!!!!
MOB
WU x 2
Strength: Worked on clean form
95-95-105-115-115
WOD @ 100#
376
Last year, did it @ 85# for a total of 348 reps
Nice!!!!
Nice work Eric!
Nice improvement, Eric. Well done!!
mob
2x WU
foam roll and practice cleans.. also stretch out tight shoulder (maybe a few too many MU in the last week or so try to reel in JO? lol)
The Chief
@135
final total was 389 but Kevin said the depth of my squats was questionable (knees have been very stiff and sore so limited range of motion
) to be fair and to still have a number to look back on the next time we do this, I removed the squat portion of the equation and came up with 314! know that is a bit drastic as some of them were probably good, Kev said 4/5 Rx! lol.. but happy with this number and now room to improve! hopefully the next time I see the Chief I’ll have some better stilts under me and I’ll have an easy time making a PR out of this one!
great job 6:45 class!
Great work Jeff! Hope your knee stiffness and problems with range of motion will soon be a thing of the past!
Awesome work Jeff. That is a great score. I know the knees have been acting up lately, but you aren’t letting that keep you from working out and giving it your best.
I can tell ur knees are bothering you…and coming from the “gimp” club myself, I can appreciate ur pain!!! LOL but u don’t let it stop u and that’s awesome to watch!!!
Wu x 2
foam rolling
Strength – Clean x2
95-115-135-145-155
WOD “The Chief” Rx 320
PR of 108 reps and 60#
It looks like a lot but first time doing this wod was in my first week of crossfit.Happy to do it Rx.
Nice to see what a year of dedication can do.
What great progress Trent. Congrats!
Holy crap! That’s a big PR Trent!! Nice work!
Holy crap!! That’s an awesome PR!!!
What a freaking day I had is all I can say!
My morning started at my car dealership at 7:30 a.m. whereby I was told that mice may have possibly damaged wires near my left front headlights. Rodent damage is not a warranty problem therefore, I am looking at a potential 2000$ bill. I thought it was an April fools joke! I mean really; I have never in my life heard of mice climbing underneath a vehicle and eating wires?????
Secondly, I went to my doctor to get tests results from a kidney scan done way back in June and he tells me that the results were MIA!
Thirdly, I rush to pick up my dogs at Four Paws after work and I step in dog poop with the sneakers I was about to wear to Cross Fit. Let’s say the smell on the way home in the car was quite unpleasant!
So when I finally get to Cross Fit and see that Marie had done 444 reps I almost shit in my pants, but after the day I had, I have to thank you Marie and Lora for motivating me to work my butt off!
WOD ” The Chief” Rx @ 95 lbs
Total reps: 433
I did this WOD in June and my score was 380 (53 rep PR)
awesome job Corinna, and I’ll wager even without the ‘bad’ day you would have still had a GO at this one!! lol..
At least the day ended on a high note?
Impressive score!!! There was no keeping up with you tonight! You were flying!
Amazing Score Corinna!! You did great
!!
“….see that Marie had done 444 reps I almost shit in my pants” – LOL!!!
Nice score Corinna..surely that cancels out the bad day?
WOW !!!!!!
You are a machine! Great job..sorry to hear about your shitty day.
Wow
Is it wrong of me to laugh all the way through your awful day!?! So glad the wod went well and THANKS for not wearing those sneakers beside me!!
WAY TO GO!!! Super way to end what started as a “crappy” day (pun intended!).
That is an incredible PR!
See Corinna, not a bad day after all!!! Sorry I couldn’t stay to encourage you until the end. WOW what an awesome PR!!! You’re a machine! Great work out there tonight!
OMG! I am still laughing just thinking about your shitty day!! I have been there many times!! I feel your pain!! Awesome score!!!! I could tell you almost pooped your pants when you saw her amazing score!! LOL you friggin did amazing at this WOD…I could see you at the corner of my eye and I was trying to keep up with you on the squats and couldn’t even come close…I need to learn how to do “strangler”!!! Maybe you could teach me on Sunday!!!
awesome job today!!!
Great time tonight. After Jeff Kicked me out of my seat in the peanut gallery twice and Christine moved my foot and made me trip a small child… the wod was fun.
skipped strength to work on power cleans. WOD @ 115# – 272. happy with this.
great job everyone.
LOL! Sounds like you were up to no good! (per usual?)
Glad you are able to work out Kevin!
YAY for you doing the WOD! Nice job! Glad you’re feeling better.
Ummmm I was no where near the poor girl!!! I saw everything and you totally put your foot out to trip her!!!! LMAO!!!!
mobility
WU x 2
deadlift 5rm to 155#
WOD with 50# (kept it light as it was the 1st time since injury to do power cleans with jump… felt good!)
460 reps
thanks Patrick for the great coaching this morning!
So happy that you have progressed to a jump Natacha! Yeah!
Nice work!
WU x 2
Push Press x 3: 70-75-80-85-90
The Chief with cleans @ 85#
Total Reps = 375.
PR of 43 reps at same weight.
Really happy with this. It’s tough, but I really like this WOD.
Nice work Heidi! Congrats on your PR
Nice PR Heidi!
Did this on Aug. 31 Change for Change
WU x 2
No stregnth – Foam rolling Friday!
The Chief :
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
RX’d – 253 reps
Yay for doing a WOD with RX’d pushups!