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 thoughts on “The Chieftain”
Gabrielle
Oooohhh!!! Can’t wait to try this one!! (well some version of it anyway π )
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!
Gabrielle
Miss you too Nath π
Chantal L
Burpee Jump over box sounds awesome! π *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?
Great coaching Pat!!
It was a tough one π but I like it!
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 π Good job on that workout my friend!!
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
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.
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!
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!!
Michelle
Holy cow t’es forte!
Gabrielle
Oui, Martine est forte et sa technique est bonne π
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. π
Rob W.
Well said.
Gabrielle
agreed!!
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!
Jeff S
CFWU x 2
Strength β Push Press x 5
95-115-125-135-145-155
WOD β 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..
Lora
Nice score! You were really moving with those burpee over box jumps…well done!
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 π LOVED IT!!!! π
Tried handstand walking – got two steps forward π
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 π It was great to workout with the 4:15 crew too!
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.
Tough WOD. Thanks again Rob. I know I complain and swear at you, but I really do like the challenging WODs π
Great job 5:30 crew!
Hannah
wu x 2
strength back squat singles: 95, 105, 115, 125, 135 (pr by a lot π )
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
Kevin
Back Squats x3
135-185-205-225-250-275 (I think a 10# pr, but not sure)
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! π
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!! π
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.
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Oooohhh!!! Can’t wait to try this one!! (well some version of it anyway π )
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!
Miss you too Nath π
Burpee Jump over box sounds awesome! π *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?
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. π
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 π but I like it!
That’s probably exactly why you weren’t able to lift 85 today!! Your 95 is still in you, I’m sure of it π Good job on that workout my friend!!
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
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.
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!
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!!
Holy cow t’es forte!
Oui, Martine est forte et sa technique est bonne π
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
wu x 2
strength βShoulder 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 (20β³)
15 squats
Rest 1 min. Repeat 3 cycles
Total reps = 166
round 1 β 2 set & 1 clean & jerk
round 2 β 2 set
round 3 β 1 set & 10 squats
should be 176 I think
CFWU x 2
Front Squat
5x 135-140-150-175-200
WOD “The Chieftain”
Rx’d #135
119 reps
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. π
Well said.
agreed!!
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!
CFWU x 2
Strength β Push Press x 5
95-115-125-135-145-155
WOD β 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..
Nice score! You were really moving with those burpee over box jumps…well done!
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 π LOVED IT!!!! π
Tried handstand walking – got two steps forward π
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 π It was great to workout with the 4:15 crew too!
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 π
Great job 5:30 crew!
wu x 2
strength back squat singles: 95, 105, 115, 125, 135 (pr by a lot π )
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
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
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 β 60 (2 rounds)
Round 2 β 62 (2 rounds + 2 (c/j)
Round 3 β 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!
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 β 2 + 5 Burpee
Round 2 β 2 + 4 Clean and Jerks
Round 3 β 2 + 4 Clean and Jerks
Total = 198
Enjoyed this one.
Great job 6:30 crew!
wu x 2
strength βShoulder 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 (20β³)
15 squats
Rest 1 min. Repeat 3 cycles
Total reps = 184
round 1 β 2 sets & 3 clean & jerk
round 2 β 2 sets
round 3 β 2 sets & 1 CJ
Really liked this WOD Rob, although due to copyright infringements, you’ll have to rename it π
Great job 6:30
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!
Forgot to mention too..
Did a 5k row this morning
Time: 23:40
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!
No big numbers huh? 232 as rxed looks like a big number to me π Good job Ed! So happy you’re with us for the next couple of weeks!
Thanks Gabrielle π I hope I get to see you at least a few more times before I leave!
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! π
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!! π
WU x2
Back Squats x3
85 – 95 – 105 – 115 – 125
WOD – Clean and Jerk @ 65#
Round 1 β 2 + 5 Burpee
Round 2 β 2 + 5 Clean and Jerk
Round 3 β 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.
Yay!!! Happy to see you back Chris π
Thanks Gabrielle … very glad to be back!!
Cleans 1RM –> 135-185-205-215(PR)-220(PR)
WOD as rx’d –> 189
WU X2
Deadlift (5)
75-95-105-125-145
WOD @ 55#
total 160
What an awesome WOD π good job Rob !!