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””
Cecile
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.
Volunteers will be needed to shoot these short videos. I’ll post in the comments on Sunday’s when it will be taking place.
Gabrielle
Happy to help if you need me, just let us know ahead of time when you need a hand!
Ed
Warm up
Shoulder press 3-3-3
95-135-145 matched my previous max, defiantly could have gotten a PR today, =/
WOD
The Cheif
AMRAP IN 3MIN
3 POWER CLEANS (135)
6 PUSH UPS
9 SQUATS
1 MIN REST
X5
6-5-5-4-4
24 Thats a 4 round PR!
Gabrielle
Cool PR Ed ๐
Jaby
Hercules! Hercules!
krista
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?
Gabrielle
Krista that’s fantastic! Keep it up girl ๐
krista
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 ๐
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!’
Kevin
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.
Gabrielle
Awesome results guys ๐ and sounds like it was lots of fun too!
Pierre
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! ๐
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. ๐
Angela
Kevin, can you cancel my 415 for today, I took a 315 instead. Thanks
Gillyon
I have not quit! I have been crazy busy with work, but will be returning once school is finished. ๐ I miss you all and feel out of the loop.
Meg
Sorry Kevin I won’t be able to make my 530 tonight
Joanna
WU x2
Strength – Front Squat x1
80-90-100(PR)-110(PR)-120(PR)
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
Gabrielle
That’s awesome Joanna! Wow ๐
Tracy
Kevin, I need to cancel my 530 tonight. Sorry for the short notice. Please note, this is not a running day…just sayin’
MC
Kevin, could you cancel my 5h30, I took the 4h15 class instead. Thanks!
Chantal F
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!!!
Kevin,I booked a 4:15 class so please cancel my 3:15 class. Thanks
Lisa
Sorry gotta cancel my 3:15. Have a good workout!!!
Andy
Sorry for the late notice but I need to cancel my 415. So there are now 2 spots available…
Jamie
CFWU x 2
Strength – Clean
3-3-3-3-3
75-100-120-130-130
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
Rob W.
Kevin,
I grabbed a 5:30, can you cancel my 6:30?
Darrell
WUX2
Shoulder Press
65×3 85×3 95 x3 115×3 125×3 pr for reps
WOD
25 reps plus 4 push ups
Amanda
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
=
3
3
2 + 7 squats
3
3
Kevin
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.
4 + 3 power clean
3 + 6 squats
3 + 2 power cleans
4 + 2 power cleans
3
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)
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!
Heather (Mum)
Way to go Guy. That’s my boy.
Gabrielle
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 ๐
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!!!
Guy
That’s what she said.
Gabrielle
lol
Marcel
Good one!
Dan
CFWU x2
Backsquat x5
95-135-155-175-190
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.
Heidi
Warm Up x 2
Shoulder Press x 3 Reps.
45-50-50-55-55
WOD: The Chief
3 Front Squats # 95 (substituted the Power Cleans for FS)
6 Push Ups
9 Front Squats
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.
Liam
WU x 2
Strength = Push Press x 1
1-1-1-1-1
115-135-155-165(PR)-175(F)-170(PR!)
WOD:
โThe Chiefโ
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!
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”.
Kevin
Push Press x3
45×5
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
Time = 15:28
Total of 200 squats and 150 pushups.
Kevin, you can add that one to your tickle trunk!
Amanda
I’m never watching Kevin work out again!
Kevin
Why?!
Amanda
I felt sick for 10 minutes after! I think you might be crazy. ๐
Gabrielle
LMAO
Amanda
I didn’t KNOW that someone else puking would make me queasy before today. ๐
Sonia
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
5+3+6
4+3+6+3
4+3
4
4+3
21+
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!
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…
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.
Toughest picture I have ever seen.
http://www.youtube.com/watch?v=9qNFQKT7zTw
Volunteers will be needed to shoot these short videos. I’ll post in the comments on Sunday’s when it will be taking place.
Happy to help if you need me, just let us know ahead of time when you need a hand!
Warm up
Shoulder press 3-3-3
95-135-145 matched my previous max, defiantly could have gotten a PR today, =/
WOD
The Cheif
AMRAP IN 3MIN
3 POWER CLEANS (135)
6 PUSH UPS
9 SQUATS
1 MIN REST
X5
6-5-5-4-4
24 Thats a 4 round PR!
Cool PR Ed ๐
Hercules! Hercules!
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?
Krista that’s fantastic! Keep it up girl ๐
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 ๐
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!’
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.
Awesome results guys ๐ and sounds like it was lots of fun too!
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! ๐
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. ๐
Kevin, can you cancel my 415 for today, I took a 315 instead. Thanks
I have not quit! I have been crazy busy with work, but will be returning once school is finished. ๐ I miss you all and feel out of the loop.
Sorry Kevin I won’t be able to make my 530 tonight
WU x2
Strength – Front Squat x1
80-90-100(PR)-110(PR)-120(PR)
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
That’s awesome Joanna! Wow ๐
Kevin, I need to cancel my 530 tonight. Sorry for the short notice. Please note, this is not a running day…just sayin’
Kevin, could you cancel my 5h30, I took the 4h15 class instead. Thanks!
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!
Chantal
Zumba… Ditch the workout… Join the Party!!
Kevin,I booked a 4:15 class so please cancel my 3:15 class. Thanks
Sorry gotta cancel my 3:15. Have a good workout!!!
Sorry for the late notice but I need to cancel my 415. So there are now 2 spots available…
CFWU x 2
Strength – Clean
3-3-3-3-3
75-100-120-130-130
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
Kevin,
I grabbed a 5:30, can you cancel my 6:30?
WUX2
Shoulder Press
65×3 85×3 95 x3 115×3 125×3 pr for reps
WOD
25 reps plus 4 push ups
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
=
3
3
2 + 7 squats
3
3
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.
CFWU x2
Back Squat
3-3-3-3-3
135-185-295-225-275
“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
3
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)
I did deadlift not back squat.
C’est beau รงa!! ๐
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!!
OHS 1RM –> 95-115-135-155-165
WOD w/ 135#
6+3PC
5+6 pushups
5
5
5+2PC
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!
Way to go Guy. That’s my boy.
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 ๐
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!!!
That’s what she said.
lol
Good one!
CFWU x2
Backsquat x5
95-135-155-175-190
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.
Warm Up x 2
Shoulder Press x 3 Reps.
45-50-50-55-55
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.
WU x 2
Strength = Push Press x 1
1-1-1-1-1
115-135-155-165(PR)-175(F)-170(PR!)
WOD:
โThe Chiefโ
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!
WU x 2
Cleans 5RM -> 45-65-65-75-75 (PR-reps)
“The Chief” @ 75# & Push Ups from knees – 15 rounds + ๐
Way to go everyone!
Warm Up x2
Front Squat x5
65-75-85-90-95
“The Chief” (55#)
20 rounds+
CFWU x 2
Strength โ Cleans x 5
65-75-85-95-105
WOD โ โThe Chiefโ โ 5 Rounds of:
3 Power Cleans 135# (used 100#)
6 Pushups
9 Squats
1 min Rest
4
4
4
4
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”.
Push Press x3
45×5
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!
Real close.
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!
I’m never watching Kevin work out again!
Why?!
I felt sick for 10 minutes after! I think you might be crazy. ๐
LMAO
I didn’t KNOW that someone else puking would make me queasy before today. ๐
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
5+3+6
4+3+6+3
4+3
4
4+3
21+
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!