Warm-up:
Row 1 Minute @ easy pace
5 Minute amrap
P1: Row 150 Meters
P2: Max 2 for 1 Wall ball shots
Workout:
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.
Post rounds completed for each of the 5 cycles.
Powerlifting:
A. Power clean. Split Jerk. 1.3. x 5 sets; Rest 90 seconds
B1. Overhead Squat 4 x 10 reps @20×1; Rest 10 Seconds
B2. CTB Pull ups 4 x AMRAP; Rest 5:00
C. Ring L-sit 3 x AMSAP; Rest 1:00
“The Chief”, CrossFit San Diego – video [wmv] [mov]
looking strong Wes!
WES!!!!!!!!!!!!!
This is one transformation story (and pics) that has GOT to be on our site to motivate others!!!!! Awesome work, Wes!
Dang Wes!!! Looking STRONG!! Awesome pic!
Rx’d
5+9/5 (5+9, 5+1, 5, 5, 5)
If you look real hard in the credits you’ll see that Wes had a walk-on role in “Magic Mike”.
Ha Ha! Nice work Wes!
Was consistant…4rnds + 1 rep for 5 rnds rx’d. This was my first WOD a little over 3 years ago. I completed it with the 45lb bar and only made it through 18 rnds. Today made through over 20 rnds with 95lb! Sometimes it doesn’t feel like I am making any progress, but it is good to look back and see how far I’ve come!
Meghan, that’s awesome (and inspiring!!!)
WESS!! Great pic!!
Meghan- that is awesome!!!
Great picture Wes!
4+13/3+4 @ 75#(4+13,4+13,4+6,4+1,3+4)
Great work today on “CHIEF” everybody! It looked brutal. The reps are short enough to stay unbroken and that rest period is just enough to let you go at the next cycle with some intensity. Im looking forward to doing this one some day soon.
Legit pic Wes!
Went hard early in this WOD experienced a fall off toward the end. 5-3 to a 3-6 YUCK!
rx’d 5+3/3+11
rx’d 6/2+8; The 2+8 was right after the 6 rnds. I should have made myself get into the 3’s on that second set, but alas, I admit I “sandbagged” it.
RX’d 5+17, 5, 4, 3+9, 3+9. That was rough!
Nice work Daniel! Rough is an understatement.
Rx’d 5+2, 5, 4+11, 4+8, 4+8
That was really tough! I thought my head was going to explode from the heat!!!
Nice work Kerri! I saw your score on the board– I think you only had a difference of 3 reps between your best and worst round AND your lowest round was 5 i think! Really impressive!
Thanks, Mandee!! I was drenched after the first round!!
There MUST be something to the ‘cooler’ morning workouts!! And, it’s always good to go rep for rep with Karen!!
5+3/5/5/5+1/5+1-Whew!
Love Chief!
Meghan, AWESOME improvement! You make me wanna go back in my journal and see if this is one that I did….
Awesome job Kerri! 4:30 missed you but that score is awesome
5/5/4+3/4/4+3 – rough
6+1, 5+2, 4+8, 4, 4. rx