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Wednesday 08 December 2010

Posted by The Coach on December 7th, 2010

“The Chief”
Max rounds in 3 minutes of:
60kg Power Cleans, 3 reps
6 Push-ups
9 Squats

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

Post rounds completed for each of the 5 cycles.

From 14/09/2008
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.

“The Chief”, CrossFit San Diego – video [wmv] [mov]

Steve, always going hard





14 Responses to “Wednesday 08 December 2010”

  1. Jase said

    Love this WOD! Kicks arse!

    Jase :-p

  2. The Cell said

    Some pics are up for December people! Enjoy!



  3. Joe said

    W/U – 800m Run, 2 x CFWU, Mobility

    WOD “The Chief”
    3 x Power Cleans 40kg
    6 x Pushups
    9 x Air Squats
    Total – 19 Rounds & totally spent

    Loved the The Chief, look forward to it again in the future!
    Thanks for the push Stef

  4. Andrew said

    WU – 800m run, 2 x CFWU, mobility, clean WU

    WOD – as rx’ed. 5 rds @ 5 each total 25. Next time try for 6…

  5. Mary-Anne said

    800m run, 2x CFWU

    Max rounds in 3 mins, 1 min rest x 5
    3x 30kg Power Clean / 6x Push-ups / 9x Squats

    = 4 + 5 + 5 + 5 + 5

  6. Pete Yeates said

    WU = Run 800m, CFWU x 2, Mobility

    WOD “The Chief”
    3 x Power Cleans 50kg
    6 x Pushups
    9 x Air Squats
    Total – 20 Rounds

  7. Will F said

    W/U – 800m Run, 2 x CFWU, Mobility

    WOD “The Chief”
    3 x Power Cleans 30kg
    6 x Pushups
    9 x Air Squats
    Total – 24 Rounds

  8. The Cell said

    Hello Kate, are you going to post what we did????



  9. Ash said

    W/U – 800m Run, 2 x CFWU, Mobility

    WOD “The Chief”
    3 x Power Cleans 60kg
    6 x Pushups
    9 x Air Squats

    Total: 17

  10. kate said

    Here it is Stef! 🙂
    Monday’s partner WOD . . . . . but Stef thought it was a good idea to add pull-ups (10 for Carla (blue band) and I and 15 for Stef) with top of dip ring hold.

    Stef – 10kg ball
    Kate – 7kg ball
    Carla – 5kg wall

    5 rounds for time of:
    15 x Medball (10kgs/5kgs) Front Squats
    each, partner holds medball overhead
    15 x Situps each, partner holds a plank
    15 x Wall Balls each (10kg/5kgs), partner
    holds the bottom of the front squat
    15 x Burpees each, partner holds the
    pushup position
    15 (10) x Pull ups, partner holds top of ring dip position
    Run 400m together

    There was NO running together!!! I got smoked on all the runs 😦
    Really really tough WOD but lots of fun and great to workout in a team. Loved working out with Stef, we even had a team uniform. Special!


  11. The Cell said

    TIME: 39.45min


  12. Storm said

    I wonder if that uniform will catch on.

    Bare tummy and shorts tucked right up into your knickers/jocks.


    S x

  13. The Cell said

    Once the photo goes live and all have access to it, the clothing contracts will be flooding in…



  14. michelle said

    Warm up: 1km row, CFWU x 1, mobility, clean practice

    WOD as Rx’d

    Total 21 rounds (5-4-4-4-4)

    Loved this WOD!!

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