“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.

When Chuck Norris exercises, the barbell gets stronger.

54 thoughts on ““The Chief””

  1. Kevin I’m not going to be able to make my 4:15 class today. I strained my back doing those death by cleans..lol..I hope I will be able to go on Tuesday.

  2. Warm up

    Shoulder press 3-3-3
    95-135-145 matched my previous max, defiantly could have gotten a PR today, =/

    The Cheif


    3 POWER CLEANS (135)
    6 PUSH UPS
    9 SQUATS
    1 MIN REST



    24 Thats a 4 round PR!

  3. yesterday was race day (again.. ugh, that is 3 in 7 days.. ouch!!)

    woolastook mountain bike race: solo female
    AMLAP (as many laps as possible) in 5 hours:
    6 laps in 5hr 13 min (43km)

    what a toughie that was! i was aiming for my record of 7 laps, but this course had alot more climbing than last time. good enough for 5th place i think. results haven’t been posted yet.

    kevin – how was the adventure race?

    1. i went back to my journal from the last time i did solo at Wooly…

      the lap was about 1 km longer and steeper. so in all i did only .5km less than last time with more climbing in roughly the same time. i was happy with result before, but more happy now that i know it’s closer to last time πŸ™‚

      i feel like i got hit by a mac truck today though.. my boss even took one look at me this morning and said ‘you’re F%^&ed up aren’t you?’ then laughed and said ‘good, then you raced hard!’

  4. Pierre and I did an adventure race this weekend. For those that don’t know what it is…we had to find ‘controls’ (markers) hidden over a large area and stamp a card as we found them. There were 18 controls in total (4 mandatory ones), and we found 13 of them.

    One of the controls was a 1km tire drag race. I came in 8th out of 21. Another event was a stand-up kayak course. It wasn’t timed, but it was fun. And there was one control that was mandatory that we couldn’t find (and neither could anyone else). It was about .5km off on the map, so if anyone found it, they were obviously lost. We wasted 2 hours looking for it.

    In total, we kayaked about 6km, biked close to 40km, and ran a lot too.

    We placed 9th out of 27 teams. Not too bad, seeing as how it was our first time ever doing a race like this.

      1. It was not fun when Kevin decided to do a seal entry (with a not sealed kayak) with me in front of the kayak! You can imagine what happened! πŸ™‚

        And also when we were in the forest surrounded with Poison Ivy and we had no choices to go thru it. It was so itchy that you wanted to rip the skin off your legs.

        But other than that, it was a lot of fun. πŸ™‚

  5. I have not quit! I have been crazy busy with work, but will be returning once school is finished. πŸ™‚ I miss you all and feel out of the loop.

  6. WU x2
    Strength – Front Squat x1
    My front squat now weighs more than I do..yay!

    The Chief:
    Max rounds in 3 mins
    3 Power Cleans #75
    6 Pushups
    9 Squats
    Rest 1 min..repeat 5 rounds
    Total – 20+ rounds

    1. Kevin, I need to cancel my 530 tonight. Sorry for the short notice. Please note, this is not a running day…just sayin’

  7. Hello everyone!

    I will be offering Zumba Fitness classes from our deck overlooking the city of Moncton beginning Monday July 5th. Sessions will take place on Monday and Thursday evenings from 7 to 8 PM. The cost would be $50.00 for a ten session punch card. This punch card offers you the flexibility throughout the entire summer to participate at your convenience.

    I am a certified Zumba instructor that lives in the Magnetic Hill area. Are you interested? We only have room to accommodate 15 people, therefore act now!!!

    My email is [email protected]

    Hope to see you this summer!


    Zumba… Ditch the workout… Join the Party!!

  8. Sorry for the late notice but I need to cancel my 415. So there are now 2 spots available…

  9. CFWU x 2

    Strength – Clean

    WOD – “The Chief” – 5 Rounds of:
    3 Power Cleans 135#
    6 Pushups
    9 Squats
    1 min Rest

    4 and 2 PCs
    3 and 1 Squat
    4 and 3 PCs
    4 and 1 PC
    3 and 7 Squats

    18 plus
    PR by 3 Rounds

  10. WUX2
    Shoulder Press
    65×3 85×3 95 x3 115×3 125×3 pr for reps
    25 reps plus 4 push ups

  11. Who is this chief, anyway? I’d like to give him a kick in the ass.

    WU X 2
    Strength: Push Press
    1x: 50-55-60-65-70-75

    WOD: “The Chief”
    Max Rounds in 3 minutes of:

    3 power cleans (135/95)
    6 pushups
    9 squats
    Rest 1 min
    Repeat 5 cycles

    2 + 7 squats

    1. To answer your question (and taken from the CrossFit website)…

      Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

  12. CFWU x2

    Back Squat

    “Le Chef”

    Max rounds in 3 min of:

    3 power cleans #135
    6 push ups
    9 squats
    1 minute rest

    4 + 3 power clean
    3 + 6 squats
    3 + 2 power cleans
    4 + 2 power cleans

    Total 17 and some

    Really happy with that.
    Last time I did this Wod was Dec 16. I was one month into doing Crossfit and used #95. This time I used the big boy weight and had 17 rounds as prescribed. Ya baby! 8)

  13. CFWU x 1 doing 20 reps instead of 10.

    Push Jerk 5RM: 45-65-75-85-95

    Le Chef @ 95

    4 + 2 pushups
    4 + 2 Clean
    4 + 1 Clean
    3 + 2 pushup (and starting to feel dizzy)
    3 + 3 pushup

    Total of 18 rounds + PR by 1 rounds

    Awesome Guy!!

  14. OHS 1RM –> 95-115-135-155-165

    WOD w/ 135#

    5+6 pushups

    Total: 26 rds + (PR by 4 rds from Dec. 16)
    It looks like that anyways…. not 100% what were my reps after the completed rounds!
    It is in my journal at the gym!

  15. Warm up times 2

    Strength Push Jerks 5s

    70-75-80-85-90 (PR for reps) tried 95 (PR) and was able to get two reps in πŸ˜€

    WOD AMRAP in 3 mins of
    3 cleans (75#)
    6 pushups – elbows tucked in with knees on the ground
    9 squats first round, then substituted with 12 situps for the other 4 rounds because my knee was hurting again (the situps didn’t feel much better because of a stupid blister on my butt from the workout on Saturday, but at least I know I wasn’t causing any permanent damage, well at least I hope I wasn’t!)

    5 rounds
    3 plus 4 situps
    3 plus 2 pushups
    2 plus 3 cleans
    2 plus 12 situps (man my bum hurts!)

    Great work everyone!!!

  16. CFWU x2

    Backsquat x5

    WOD: “The Chief”
    3 Power Clean @135
    6 Push Ups
    9 Squats

    4+1/3+3/3+1/3+1/3+2 = 16 + 8PCleans

    Would have liked a few more rounds but I’m pretty happy with that. Still finding the 135lbs power clean a little heavy.

  17. Warm Up x 2
    Shoulder Press x 3 Reps.

    WOD: The Chief
    3 Front Squats # 95 (substituted the Power Cleans for FS)
    6 Push Ups
    9 Front Squats

    3 Rounds + 3 FS + 6 PU + 6 Squats
    3 Rounds + 3 FS
    2 Rounds + 3 FS + 6 PU
    3 Rounds
    3 Rounds

    Total 14 Rounds plus….contrary to the 11 I reported at the gym this morning….some Monday’s your just brain dead!

    …and I echo Amanda’s comment. That was a rough one.

  18. WU x 2
    Strength = Push Press x 1

    β€œThe Chief”
    Max Rounds in 3 minutes of:

    3 power cleans (125#)
    6 pushups
    9 squats
    Rest 1 min
    Repeat 5 cycles
    1. 4 + 3 power cleans
    2. 4
    3. 4
    4. 3
    5. 3 + 1 power clean
    Total = 18 plus some.
    Wow, really felt woozie round 4 and 5 when I would stand up from the pushups to do the squats. Felt like the top block on the Janga Tower.
    Great work 6:30 crew!

  19. WU x 2

    Cleans 5RM -> 45-65-65-75-75 (PR-reps)

    “The Chief” @ 75# & Push Ups from knees – 15 rounds + πŸ˜€

    Way to go everyone!

  20. CFWU x 2

    Strength – Cleans x 5


    WOD – β€œThe Chief” – 5 Rounds of:
    3 Power Cleans 135# (used 100#)
    6 Pushups
    9 Squats
    1 min Rest

    4 + 2 power cleans

    20 plus
    PR by 3 Rounds

    Also I know I used more weight today, but did not write down the weight in December. Still fighting to catch up to the “big boy weight” on cleans due to “elbow issues”.

  21. Push Press x3
    95-135-155-165-175 (PR for reps!)

    Max rounds in 3 minutes of:
    135 pound Power cleans, 3 reps
    6 Push-ups
    9 Squats

    R1 – 6
    R2 – 5+3 Cleans + 6 Pushups + 1 Squat
    R3 – 5
    R4 – 5
    R5 – 5

    26+ rounds (PR!)

    Oh, and I barfed on my first clean in the 5th round. Didn’t make it to the door and needed the bucket. That almost made Darrell lose his lunch too!

  22. At home today but thought I should feel your pain. Of course I don’t have a barbell and weights but I did do a workout with squats and pushups.

    5 rounds of:
    60-50-40-30-20 squats
    50-40-30-20-10 pushups

    Time = 15:28
    Total of 200 squats and 150 pushups.
    Kevin, you can add that one to your tickle trunk!

  23. Strength 5×5
    cleans 95-95-115-115-115

    The Chief
    amrap in 3min
    3 power cleans (95lb)
    6 pushups
    9 squats

    1 min reps
    5 cycles



    Didn’t feel as bad as I thought… sorta annoying to have to wear sunglasses during though!!! Lower back acted up again so slowed me down a bit but liked it!

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