Love the pic of our coaches. An example to us in so many ways!
Power Clean – 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.
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!
Heather S
Wow, nice total Maria! And Rx’d 🙂
Heather Colleen
Ridiculous watching you knock out those reps…while I was trying to catch my breath!
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 🙁 but sloppy, snakey pushups in the first round…I saw the pictures to prove it! Thanks for the correction Kevin (seriously…)
Next time @95#.
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!
The Chief
Max Rounds in 3mins
-3pwr clean (60#)
-6pushups (orange box)
-9 squats
-1 min rest
Complete 5 cycles
Total reps: 304
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
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.
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!
Rachel
Mobility
WU x 1
Group Mobility
Strength: Power Clean – 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
Need to lead with the shoulders before the arm pull.
WOD Rx’d = 271 reps
Thanks for the class Marcel!!
Marcel
Nice work Jeff.
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
Amy Hogan
Mobility
WU x 2
Group Mobility
Strength: Power Clean – 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)
Daniel Davey
Strength 175×3
Wod- 337 reps @ 115
Lance
Mobility
Power Cleans x3
95-135-155-175-185
WOD
Reps= 349 RX
Kimmy
Power Cleans x3
95-105-135-146-155
The Cheif
Total: 360 reps 95# and push-ups from my knees.
Sorry cancel my 600am pls
Awsome picture… Superb blue sky at the top!!
Power Clean – 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!
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.
Yay! Great job Gillyon!
WUx2
Power Cleans (3) 95-115-125-140-155
WOD @ 100lbs
Total = 359
Rounds were: 90-80-72-57-60
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
Consistent!
Awesome accomplishment hiking Mt. Katahdin! Congrats to all 🙂
Mobility
WU x 1
Group Mobility
Strength: Power Clean – 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 🙂
Great job Kelly! That’s a lot of reps!
Love the pic of our coaches. An example to us in so many ways!
Power Clean – 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.
nice work Jackie!
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!
Wow, nice total Maria! And Rx’d 🙂
Ridiculous watching you knock out those reps…while I was trying to catch my breath!
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 🙁 but sloppy, snakey pushups in the first round…I saw the pictures to prove it! Thanks for the correction Kevin (seriously…)
Next time @95#.
Build up to heavy power clean x 3
95-115-135-155
The Chief @ 115#
3 rounds
3 rounds
3 rounds
3 rounds
3 rounds + 1 PC
271
Thanks for coaching, Blake.
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.
Great job Heather, agreed round 4 was tough! We call Blake “King Awesome” 🙂
Mobility + WU
Build up to a heavy power clean triplet
55-75-85-95-105-115-120
WOD: The chief
Rx – 278
Thanks Blake!
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!
That’s some awesome improvement!
Nice PR!
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.
WU x 1
Group WU
Strength: Power Clean – 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
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
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
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!
Heavy triple P. Clean
85-95-100-105#
The Chief
Started RX then dropped to 85# in first 3mins… Tried to hang with the strong girls and failed
Score: 301
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!
Mobility
WU x 1
Group Mobility
Strength: Power Clean – 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
Build to a heavy triple = 205
Need to lead with the shoulders before the arm pull.
WOD Rx’d = 271 reps
Thanks for the class Marcel!!
Nice work Jeff.
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
Mobility
WU x 2
Group Mobility
Strength: Power Clean – 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)
Strength 175×3
Wod- 337 reps @ 115
Mobility
Power Cleans x3
95-135-155-175-185
WOD
Reps= 349 RX
Power Cleans x3
95-105-135-146-155
The Cheif
Total: 360 reps 95# and push-ups from my knees.
Sweaty.
I spelled Chief wrong.
LOL!
Mob, WUx2
Group mob/WU
Work to heavy 3 rep power clean
3x : 65 – 85 – 95 – 105 – 115 – 125
WOD @ 90#
Score: 234
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!
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 Rounds…1 min. between each round
Rd1: 3
Rd 2: 2 + 7 squats
Rd 3: 2 + 1 push up
Total Reps = 143
Forgot to add that push ups were from knees.
Awesome!!!
Great work tonight and yay for posting!
Rx 342 well almost eh Blake? Pretty close?
RX-ish?
No lack of effort Rob! Great power cleans too!
But next time I will make sure to get in your face early!
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)
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.
Power Cleans x3
55-75-85-85-85 trying to work on proper form
WOD: “The Chief” -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
WUx2
Power Cleans x3
135-155-155-165-165
WOD: “The Chief” -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.
Power Clean
3 x 35, 55, 65, 75, 85, 95, 95#
Max rds. in 3 min.
3 P Cleans 65#
6 push ups
9 squats
Rest 1 min.
Repeat 5 times
Score: 377