The Chief

22
Jun

The Chief

Power Clean – 15 min to work up to a heavy triple

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.29/12

The trainers went on a retreat this weekend and hiked Mt. Katahdin. Climbing almost 1 vertical mile over Maine, it was a huge accomplishment!

The trainers went on a retreat this weekend and hiked Mt. Katahdin. Climbing almost 1 vertical mile over Maine, it was a huge accomplishment!

53 Responses

  1. Greg Doucette

    Power Clean โ€“ 15 min to work up to a heavy triple (#85 / 95 / 105 / 115 / 125)

    Max rounds in 3 minutes of:
    #85 (68%) pound Power cleans, 3 reps
    6 Push-ups
    9 Squats

    Rest 1 minute. Repeat for a total of 5 cycles.(209 total reps)

    Good workout Kevin!

  2. Gillyon

    Great picture, huge accomplishment!

    Warmup
    Power Cleans (3) 35-55-65-75-85

    WOD @ 75lbs and push-ups on box
    300
    Felt so great to clean the bar!
    Thanks for the tips, Kevin.

  3. Morgan

    Buil up to heavy power clean triple
    65-95-135- 185 double >lower back pain

    The Chief @ 135#
    5
    4+3 PU
    4+5 PU
    4+2 PC
    4+4 PU

    401

  4. Awesome accomplishment hiking Mt. Katahdin! Congrats to all ๐Ÿ™‚

    Mobility
    WU x 1
    Group Mobility

    Strength: Power Clean โ€“ 12 min to work up to a heavy triple
    55-75-85-95-105-115# (2 reps) – PR – 100# was my 1RM

    WOD: The Chief @ 75#
    Max rounds in 3 minutes of:
    3 Power cleans
    6 Push-ups
    9 Squats

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

    Total reps: 352 (think I added this incorrectly at the gym)
    Round 1: 4 + 3 squats
    Round 2: 4 rounds
    Round 3: 3 rounds + 4 squats
    Round 4: 3 rounds + 4 PU
    Round 5: 3 rounds + 5 squats

    Great job early birds! Thanks Kevin ๐Ÿ™‚

  5. Love the pic of our coaches. An example to us in so many ways!

    Power Clean โ€“ 15 min to work up to a heavy triple
    40, 50, 55, 65, 70, 75 (PR for reps, missed 75 twice because Kevin was watching, but did get them eventually)

    Max rounds in 3 minutes of:
    55 pound Power cleans, 3 reps
    6 Push-ups (from toes, somewhat saggy toward the middle and end)
    9 Squats

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

    Total: 305 reps.

    Another sweaty one! Thanks for the coaching Kevin.

  6. Amazing weekend!

    Power clean build up to a heavy triple
    85-105-115-125×2 (failed the 3rd one)

    WOD Rx’d

    reps= 398 (re-calculated when I got home :))

    This is one of my favorite WODs, I can’t find my last score though.
    Fun class! Great job nooners!

  7. Heather S

    Heavy Power cleans X 3 (Current 1 RM from Games = 135#)
    75-85-95-105-115-120-125 (x 1)
    Seems I can get my elbows up and open release my grip, OR I can get under the bar; OR I can extend through the hips without bending my elbows. UGH! Also, probably needed to start a bit higher – maybe @ 60-65%.

    WOD @ 85#
    4 + 7
    3 + 6
    3
    3 + 9
    3 + 9

    Total = 319 reps
    Don’t know what happened in the third cycle ๐Ÿ™ but sloppy, snakey pushups in the first round…I saw the pictures to prove it! Thanks for the correction Kevin (seriously…)
    Next time @95#.

  8. Heather Colleen

    Power Cleans x3
    55-75-95-100-110 and then I stopped. Not sure why.

    WOD @75#

    Total: 297 reps (4th round was my worst.)

    Thank for the coaching/motivating/pushing, Blake. You really are all kinds of awesome.

  9. Mel G

    Mobility + WU

    Build up to a heavy power clean triplet
    55-75-85-95-105-115-120

    WOD: The chief

    Rx – 278

    Thanks Blake!

  10. Power Clean
    55, 65, 65,70, 75, 80

    Max rounds in 3 minutes of:
    55 pound Power cleans, 3 reps
    6 Push-ups (from box)
    9 Squats

    Rest 1 minute. Repeat for a total of 5 cycles.
    63/67/54/55/54

    Total: 293 reps

    This was my first work out after my prep class in 2012. I could only do 3 rounds -40lbs for power cleans and my counts were
    63/57/57- 177 reps…….
    Love it!

  11. Heidi

    Cleans x 3
    55-65-75-85-95-105(failed on 3rd lift)

    The Chief
    3 Power Cleans @ 85#
    6 Push Ups
    9 Squats
    5 Rounds…1 min. between each round

    Rd1: 4 + 3 PU + 3 Squats
    Rd 2: 4 + 3 PU
    Rd 3: 3 + 3 PU + 5 Squat
    Rd 4: 3 + 3 PU
    Rd 5: 3 + 3 PU
    Total Reps = 327

    That was a butt kicker. Still, really like this WOD. This was a far cry from my PR from 2012, but not sure I had any more to give today.

  12. Frankie

    WU x 1
    Group WU

    Strength: Power Clean โ€“ 12 min to work up to a heavy triple
    135-155-175-195

    WOD: The Chief Rx
    Max rounds in 3 minutes of:
    3 Power cleans
    6 Push-ups
    9 Squats
    Rest 1 minute. Repeat for a total of 5 cycles.

    Total reps: 302 – PR of 8 reps!
    Round 1: 4 + 3 PCs
    Round 2: 3 + 2 PUs
    Round 3: 3 + 3 PCs
    Round 4: 3 + 1 PCs
    Round 5: 3 + 2 PCs

  13. Steph H

    Mob
    WU x2

    group mob

    Power Clean x3
    55-65-75-85

    The Chief
    Max Rounds in 3mins
    -3pwr clean (60#)
    -6pushups (orange box)
    -9 squats
    -1 min rest
    Complete 5 cycles

    Total reps: 304

  14. Gilles

    mob wux2
    group mob
    power clean
    95×3 115×3 135×3 145×3
    The Chief
    max round in 3 min
    3 power clean 120#
    6 push up
    9 squat
    rest 1 min
    complete 5 cycle
    4 round 4 squat
    4 round 1 PC
    4 round
    4 round 2 PC
    4 round 1 push up
    total 380
    5 more rep 5# less

  15. Build up to heavy power clean triple
    85-105-125-135-140#
    Made it to what my theoretical 3RM should be based on my 1RM of 155# that I set last Monday. Need to work on form, didn’t feel as good today.

    WOD Rx’d:
    311 reps

    Break down:
    4
    3 + 3 squats
    3 + 2 p.cleans
    3
    3 + 6 pushups

    This went pretty much as I expected – death by pushups. They’re my weakest movement of the bunch and I found my face resting flat on the floor a lot.

    Fun full class at 5pm, thanks Steph!

  16. Today Paige and I joined the 8:30 class..
    Strength Power Clean, build up to a heavy triple..
    We both maxed out at 85..
    The Chief
    Max round in 3 min
    3 power clean (we both used 60#)
    6 push-ups (on the box)
    9 squats
    Paige 211, I got 213
    Although I was glad for the box option to help me gain strength, I seriously struggled on the push-ups!
    Could I have gone faster and got more reps? Perhaps.. I chose slow and steady..
    I feel like one of those show off body builders, my chest muscles are twitching all on their own!
    Thanks Kevin!

  17. Rachel

    Mobility
    WU x 1
    Group Mobility

    Strength: Power Clean โ€“ 12 min to work up to a heavy triple
    25, 30m 35, 40, 45, 50

    WOD: The Chief
    Max rounds in 3 minutes of:
    3 Power cleans 35#
    6 Push-ups
    9 Squats 12″ box with 25# plate

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

    Total reps: 292
    Round 1: 4 + 3 squats
    Round 2: 4 + 2 push ups
    Round 3: 3 rounds
    Round 4: 3 rounds + 2 PC
    Round 5: 3 rounds + 3 PC

    cash out – figure 4

  18. TL

    Power Cleans x3
    885-95-105-115 – 120(f) I have some crazy mental block combined with some funky twist thing with my right leg and I haven’t been able to crack 115# in over a year even with all the recent practice… grrrr

    WOD
    @ 75#
    pushups on 20″ (2 cycles) then 24″ box

    343 Reps

  19. Amy Hogan

    Mobility
    WU x 2
    Group Mobility

    Strength: Power Clean โ€“ 12 min to work up to a heavy triple
    85-95-105-115-120

    WOD: The Chief @ 85#
    Max rounds in 3 minutes of:
    3 Power cleans
    6 Push-ups
    9 Squats

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

    Total reps: 360 (4 rds each time)

  20. Mobility
    WUx1

    Build Up to a Heavy Triple P. Clean
    75-85-95-100-105-110-115(PR for Reps)

    WOD: “The Chief”
    Max rounds in 3 minutes of:
    3 Power cleans @ 85#
    6 Push-ups (Slow need to work on these more)
    9 Squats

    1) 3 Rounds + 6 Pushups
    2) 3 Rounds + 2 Squats
    3) 3 Rounds + 6 Pushups
    4) 3 Rounds + 2 Pushups
    5) 3 Rounds + 6 Pushups

    Total: 313

    *Next time I will try 95#!

    Great Class Marcel!

  21. First WOD after Fundamentals

    Mobility + WU x2
    Group mobility

    Cleans x 3
    20-20-20-20-20-20-35 (focusing on form, instead of weight)

    The Chief
    3 Power Cleans @ 20#
    6 Push Ups
    9 Squats
    Scaled to 3 Roundsโ€ฆ1 min. between each round

    Rd1: 3
    Rd 2: 2 + 7 squats
    Rd 3: 2 + 1 push up
    Total Reps = 143

  22. Baukje

    Build up to a heavy 3x clean
    45# WU – 65# x 4 – 75# x 4 – 85# x 3 – 90# x 4 (PR!)

    WOD: “The Chief” – AMRAP for 3 min
    3 P. Cleans (60% @ 60# – felt light…but focused on technique!)
    6 Push ups (from 20″ box – after round 3, broken up)
    9 squats

    5 cycles, rest 1 min between

    Total reps: 379
    (after round 1, was determined to keep the same amount of rounds – 4 – for all cycles and I did)

  23. Debbie

    Power Cleans x3
    55-70-85-95-105. [email protected]

    WOD: “The Chief” -AMRAP for 3 min
    3 Power Cleans (65#)
    6 Push-ups
    9 Squats

    5 Cycles, rest 1 min between rounds.

    1) 3+4 squats
    2) 4
    3) 3+3 squats
    4) 3+2 cleans
    5) 3+5 push-ups

    Total reps: 323
    Could have gone heavier on the cleans. The push-ups were definitely the slowest part.

  24. Power Cleans x3
    55-75-85-85-85 trying to work on proper form

    WOD: โ€œThe Chiefโ€ -AMRAP for 3 min
    3 Power Cleans (60#)
    6 Push-ups
    9 Squats

    5 Cycles, rest 1 min between rounds.

    1) 3+3 PC
    2) 3
    3) 3
    4) 3
    5) 2 + 7 squats

    Total reps: 271

    Thanks for all the help Marcel

  25. WUx2
    Power Cleans x3
    135-155-155-165-165

    WOD: โ€œThe Chiefโ€ -AMRAP for 3 min
    3 Power Cleans (125#)
    6 Push-ups
    9 Squats

    5 Cycles, rest 1 min between rounds.

    1) 5+4 pu
    2) 4+3 squats
    3) 4+1 pu
    4) 4+1 pu
    5) 4+5 pu

    Total reps: 413

    PR for Reps and weight.
    Nearly all unbroken except in round 4 last sets of Power Clean.
    Next time should be RX.

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