The Chieftain

21
Dec

The Chieftain

Max rounds in 5 minutes of:
5 Clean and Jerks (135/95#)
10 Burpee Jump over Box
15 Squats

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

Lots-o-squats

40 Responses

    1. Nath

      Awwww….. you guys seem to be having so much fun! Specially yesterday. I miss you all. I feel like an alcoholic without a bottle. Can’t wait to be back next week!

  1. Chantal L

    Burpee Jump over box sounds awesome! πŸ˜€ *sarcasm*

    Kevin – When are you bringing the food box ? We forgot to bring something yesterday, I’d like to go tonight if it’s still there. Also I had ordered a beanie, how much are they?

  2. WU x 2
    strength
    Shoulder Press 1’s
    60-65-75- 85 (F)
    My max is 95 and I wasn’t able to do 85 today, I guess my shoulders are a lil bit tired. πŸ™

    WOD
    5 min AMRAP
    5 cleans + Jerks 65 lbs.
    10 burpees – box jump
    15 Squats
    3 cycles, rest 1 min

    Reps: 162

    Great coaching Pat!!
    It was a tough one πŸ™‚ but I like it!

    1. Gabrielle

      That’s probably exactly why you weren’t able to lift 85 today!! Your 95 is still in you, I’m sure of it πŸ˜‰ Good job on that workout my friend!!

  3. Heather (Mum)

    WU X 2
    Strength X 3
    Overhead Squat
    20-25-25-30-32
    Wod Chieftain
    Max rounds in 5 min.
    5 clean and jerks 55 lb.
    10 burpee jump over box
    15 squats
    Rest 1 mon. 3 cycles
    Total reps 117

  4. Kevin

    Did anyone else get a shirt that was too big or small? If so, I can put in another order, but it certainly wouldn’t be done before Christmas.

    Shoot me an email.

  5. Michelle

    Front squat X 3 55-65-75-85-95

    Wod Chieftain
    Max rounds in 5 min.
    5 clean and jerks 55 lb.
    10 burpee jump over box 20″
    15 squats
    Rest 1 mon. 3 cycles
    Total reps 125

    Burpees are a goat, but I feel that I let that get to me today. The mental game wasn’t my best, sucked dog doodoo actually. Maybe I will do it again at Change for Change, to see if I can improve.

    Thanks for the great coaching today Pat!

  6. Martine

    Press 5x
    45-50-55-60-65(2)

    WOD @ 85#
    20″ box jump (jumped on then over it)
    Total 128

    Tough one but really enjoyed it. Great job everybody!!

  7. wu x 2
    strength – Front squats x 5
    60,65,70,80,95×2,95×3

    Wod : The Chieftain
    Max rounds in 5 min.
    5 clean and jerks (60#)
    10 burpee jump over box (12″)
    15 squats
    Rest 1 min. Repeat 3 cycles

    Total reps = 179
    round 1 – 1 & 14 squats
    round 2 – 2 set
    round 3 – 2 set

  8. wu x 2
    strength –Shoulder press
    65×10,85×10,95×7,100×5,100×5

    Wod : The Chieftain
    Max rounds in 5 min.
    5 clean and jerks (105#)
    10 burpee jump over box (20β€³)
    15 squats
    Rest 1 min. Repeat 3 cycles

    Total reps = 166
    round 1 – 2 set & 1 clean & jerk
    round 2 – 2 set
    round 3 – 1 set & 10 squats

  9. Back Squats – 1RM
    135-185-225-255-275 (PR by 15)

    WOD (135#):
    R1 = 2 Rounds + 5 C&J
    R2 = 2 Rounds + 2 C&J
    R3 = 2 Rouns + 2 C&J

    Total —> 189

    Really liked that WOD! … and surprised myself with the result. All box jumps were clear of the box.

    Talked with Kevin tonight and decided to post a little disclaimer:
    Regarding PR’s for newer members…
    You may have noticed I’ve been getting some PRs lately with strength. But… I haven’t attempted any 1RM since July. That’s over five months! During that time I’ve done only 5s and 3s instead. Take is slow and follow your routines. Focus on mechanics and consistency first. …the strength will come. πŸ™‚

  10. Jamie

    CFWU x 2

    Strength – Shoulder Press x 1
    80-90-105-120-130(F)

    WOD – 110#, Did Burpee, jump on box and than down, Burpee
    Round1 – 63
    Round 2 – 55
    Round 3 – 57

    Total: 175

    Nice WOD!

  11. Jeff S

    CFWU x 2
    Strength – Push Press x 5
    95-115-125-135-145-155
    WOD – 125# (should have tried it rx)
    5 clean / jerk
    10 box jump burpee (cleared box)
    15 squats
    Total 202
    Great WOD rob.. Great job 5:30 class..

  12. Gabrielle

    WU x 2

    Strength deadlift 10s

    65-85-105-125

    WOD The Chieftain using 75lbs (modified to accommodate injury to tibia)
    Max rounds in 5 minutes, 3 cycles, rest 1 minute in between cycles
    5 Clean and push press
    10 Pushups to box step up and overs
    15 squats
    Rd 1 – 65 reps
    Rd 2 – 60 reps
    Rd 3 – 62 reps

    Total 187

    This was my favorite WOD of yours Rob and it’s safe to say it’s one of my favorite WODs ever! It was different, tough and almost brought me to my breaking point πŸ™‚ LOVED IT!!!! πŸ˜€

    Tried handstand walking – got two steps forward πŸ™‚

    Did one handstand hold for 30 seconds (my arms were too tired to hold for my usual minute) and lots of stretching.

    So awesome to see you at the gym tonight Guy and Ed πŸ™‚ It was great to workout with the 4:15 crew too!

  13. Lora

    WU x 2
    Daily squat to 215#
    OHS x 5
    45-65-75-85-95

    WOD ‘The Chieftan’
    as Rx
    Max reps in 5 min of:
    5 clean and jerk @95#
    10 burpee over box jumps (jumped on, then over box)
    15 squats
    Rest 1 minute. Do 3 cycles.

    Round 1 – 64
    Round 2 – 61
    Round 3 – 62
    Total = 187

    Tough WOD. Thanks again Rob. I know I complain and swear at you, but I really do like the challenging WODs πŸ™‚

    Great job 5:30 crew!

  14. Hannah

    wu x 2

    strength back squat singles: 95, 105, 115, 125, 135 (pr by a lot πŸ™‚ )

    WOD The Chieftain using 55lbs Max rounds in 5 minutes, 3 cycles, rest 1 minute in between cycles
    5 Clean and push press
    10 box burpees (jumped over 12 inch box)
    15 squats

    total reps: 107 brutal, but I liked the jumping part

  15. Kevin

    Back Squats x3
    135-185-205-225-250-275 (I think a 10# pr, but not sure)

    WOD as rx’d
    Round 1 – 2 + 11 squats
    Round 2 – 2 + 1 Burpee
    Round 3 – 2 + 5 C&J

    Total = 207

    Tough one. Lower back got lit up.

    Cashout – 6 consecutive muscle-ups with false grip and 2 without false grip

  16. Blake

    WU x 2

    Strength: Clean x 1
    95-95-115-125-135-135-145(PR)-145(f)-145-155(f)

    WOD: The Chieftan
    5 clean & jerks @ 95#
    10 Burpees + jump over box (did Burpee, jump on box, then over)
    15 Squats

    Round1 – 60 (2 rounds)
    Round 2 – 62 (2 rounds + 2 (c/j)
    Round 3 – 45 (1 round + 5 c/j + 10 burpee over box)

    Total: 167 (I forgot a round of squats when I added them at the box)

    I really enjoyed this one, though the box jumps were killer. Great WOD!

  17. Gabriel

    WUx2

    Strength – OHS X5
    75-85-95-105-115(PR for reps)

    WOD : The Chieftan
    5 clean & jerks @ 95#
    10 Burpees + jump over box
    15 Squats

    Round 1 – 2 + 5 Burpee
    Round 2 – 2 + 4 Clean and Jerks
    Round 3 – 2 + 4 Clean and Jerks

    Total = 198

    Enjoyed this one.

    Great job 6:30 crew!

  18. Marcel

    wu x 2

    strength –Shoulder press x 3

    85-95-105-115-125

    Wod : The Chieftain

    Max rounds in 5 min.

    5 clean and jerks (105#)
    10 burpee jump over box (20β€³)
    15 squats
    Rest 1 min. Repeat 3 cycles

    Total reps = 184

    round 1 – 2 sets & 3 clean & jerk
    round 2 – 2 sets
    round 3 – 2 sets & 1 CJ

    Really liked this WOD Rob, although due to copyright infringements, you’ll have to rename it πŸ™‚

    Great job 6:30

  19. WU x 1

    Strenghts:

    Shoulder press 3 x 5
    45-55-65-70-75

    Clean & Jerk 1 rep max
    95-105-125-135-140-145 (New PR by 15#)

    WOD as Rx’d (95#)
    Total reps: 151 (Burpees really killed me)

    Good wod, really liked it!

  20. Ed K

    Spealler mobility
    Row 1000m on 1:55 500m pace
    Warm up x 2

    STR 3RM OHS

    95-115-135-155-185 pr

    WOD

    232 as rx

    Did 9 Muscle ups unbroken – no false grip

    did 4 more then decided I didnt wanna rip my hands more ha

    Awesome workout!

    1. Gabrielle

      No big numbers huh? 232 as rxed looks like a big number to me πŸ˜‰ Good job Ed! So happy you’re with us for the next couple of weeks!

  21. Front squat (x3)
    125-135-145-165-190

    WOD: as RX’d 135#
    64-61-61
    Total: 186

    Pretty cool WOD Rob!! Knowingly picked a heavy weight to see what I could do – hard staring at Kevin and Ed blast through this and I was so gassed!! Great job everyone and thanks for the push Rob and Jo! πŸ™‚

    Muscle up practice: 5 unbroken with false grip, 3 unbroken with regular grip

    YMCA for swimming practice:
    16 lengths of the pool for 400m
    Did lots of drills and breathing techniques…
    Front stroke feeling better though am no where near where I want to be yet!! πŸ™‚

  22. Gichie

    WU x2

    Back Squats x3
    85 – 95 – 105 – 115 – 125

    WOD – Clean and Jerk @ 65#
    Round 1 – 2 + 5 Burpee
    Round 2 – 2 + 5 Clean and Jerk
    Round 3 – 2 + 5 Clean and Jerk

    Total = 200

    Awesome workout tonight … I’m going to feel that tomorrow!

    Practiced Hand Stand walking. Managed to pull some off … didn’t count though as I was too pumped that I was actually doing it. Going to try hard to count next time.

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