Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

2 rounds:

10 SDHP

20 DU’s

10 push ups

Strength

Sumo Dead Lifts

5x5 working up to a heavy set of 5.

Workout:

12 min AMRAP
8 Ring Dips, mod to bar dips or box dips
8 Sumo DL 185/125, RX+205/140, RX++225/155
24 Double Unders

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

10 air squats

5 pull ups

10 push ups

Strength:

Pause Bench Press (3 seconds)

5x5, start around 60% add weight if you can.

Workout:

3 rounds for time of:

400 m run or 450/400 m row

15 Pull-ups or 10 C2B or 5 MU’s

50 Air Squats

15 Push ups

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

2 rounds of:

20 DU’s

10 goblet squats

10 SDHP

Strength:

10 min EMOM

Back Squat, 3 back squats on each minute. 70-75%

Workout:
AMRAP 5:

Buy-In: 40/30 Cal bike or row, or ski erg.

9 Power Cleans 95/65, RX+115/75

21 Double Unders

- Rest 1 Minute -

AMRAP 5:

Buy-in: 35/25 Cal bike or row, or ski erg

6 Power Cleans 135/95, RX++155/105

21 Double Unders

- Rest 1 Minute -

AMRAP 5:

Buy-In: 20/15 Cal bike or row, or ski erg

3 Power Cleans 155/105, RX+185/125

21 Double Unders

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

Coaches choice

Workout warmup:

Tire flips:

Two flips, jump through middle and run to fence and back to start line then to the tire.

Workout:

With a partner for time

Buy in, 1500 m row, then:
50 Wall Balls 20/14
50 Perfect Push ups
50 Ball Slams 30/20
50 Overhead Walking Lunge With bumpers, 25/15lb
50 AbMat Sit-ups, hands on the ground

Partition reps as necessary, on partner works at a time.

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

15 cals on bike, then:

2 rounds of

25 DU’s

10 push ups

pull ups/MU’s

Strength:

Bench Press

Warm up to 70% then do:

3@80 % - 2@85% - 1 @ 90%- 1@ 95% - 1@100% +

Workout:

30 sec of work + 30 sec of rest for 4 rounds

bike cals

Bench Press, 50% of body weight

DU’s, singles count as 1/2 reps not rx.

Pull ups RX+ C2B RX++MU

For larger classes you can start at any movement but do the movements in the order written.

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

50 partner pull overs.

Workout warmup:

9 min EMOM

Bicep curls, max effort < 10 reps

Dips or Triceps extensions on box, max effort

Hollow Rocks (45 sec)

Workout:

For Time:

40/32 Calorie Bike or Row

40 KB push press 20 each arm, 20/12kg

40 AbMat Sit-ups

40 KB Step Back Lunges 20/12 kg

40 AbMat Sit-ups

40 KB Snatches 20/12kg kb. 20 each arm

40/32 Calorie Bike or row.

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

Two rounds of:

10 AKBS

10 goblet squats

10 V-ups

Workout warmup:

Squat clean warmup

10 min EMOM

1 hang squat clean + one from the ground

Workout:

For time:
1000/850 m row
50 Kettlebell Swings, 24/16 kg
30 Squat Cleans, 115/75, RX+ 135/95 lbs, RX++155/105, RX+++185/125

400 m run

Cleans should be heavy enough where you need to do singles.

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

50 partner pullovers

Workout warmup:

Snatch complex:

5 rounds of:

1 power snatch+1 snatch balance, +1 squat snatch

Workout:

5 rounds for time of:
3 Power Snatches, 75/55, RX+95/65, RX++115/75, RX+++135/95
150m Run.

2 min rest

5 rounds for time of: 

3 Squat Snatches, 75/55, RX+95/65, RX++115/75, RX+++135/95

150 m run

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

2 rounds of:

Knee raises.

10 goblet squats

10 DB Snatches

Strength

10 min EMOM

Front squats, 3 front squats on each min. HAP. Try to add 5-10 lbs over last week.

Workout:

Every 3-min x 5 rounds:

150m Run or row.

10 Toes-to-bar

10 box jump overs.

Max reps Alternating DB Snatches (50/35)

* One minute rest between rounds

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

Coaches choice

Workout warmup:

Sled Push X 5 (weighted)

Workout:

Quarter Finals Workout #2

With a partner

3 rounds for time of:

50 wall-ball shots 20/14lb
50 lateral burpee box jump-overs 24/20

partition reps as necessary.

Time cap: 20 minutes

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

Barbell warmup then:

with empty barbell, 4 thrusters + 4 power snatches + 4 clean and jerks

Workout warmup:

12 min EMOM

4 rounds of 4 thrusters

4 rounds of 4 power snatches

4 rounds o 4 clean and jerks

Workout:

7 min to do:

800 m run or row

Max Clean and Jerks 115/75, RX+135/95. RX++155/105, RX+++185/125

Rest 2 Minutes

5 min to do:

400 Meter Run or row

Max Power Snatches 95/65, RX+115/85, RX++135/95, RX+++155/105

Rest 2 Minutes

3 min to do:

300 Meter Run or row

Max Thrusters 75/55, RX+95/65, RX++115/75. RX+++135/95

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

10 min EMOM. On each minute do all three movements

6 push ups

7 KB curls

8 Ukranian Twists 25/15 lb. bumper

Workout warmup:

Set up stations and warmup each movement.

Workout:

AMRAP 10 Minutes

50m KB Farmer’s Carry men 32/20 women 24/16kg

150m Run.

5 single DB devil’s presses 35/25lb

2 min rest, then:

10 min AMRAP

5 Shuttle Runs, 25’ each way = 1 rep

10 ball Slams 30/20lb

10 weighted alternating lunges 30/20 lb slam ball.

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

400 m row with damper on 10

2 rounds of:

10 SDHP w/heavy KB

10 AKBS

10 single leg dead lifts, 5 each leg

Workout warmup:

Dead lift warmup

Workout:

20 min EMOM

2 Deadlifts, Start around 75-80% of your one rep max. Increase load when possible.

Score is heaviest weight lifted for at least 3 rounds.

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

2 rounds of:

10 push ups

10 Goblet squats

10 KB Snatches, 5 each arm

Strength:

Bench Press

5x3 HAP

Workout:

The Chief last done 2/21/23.

Five 3-minute AMRAPs

AMRAP in 3 minutes

3 Power Cleans (135/95 lbs)

6 Push-Ups

9 Air Squats
1 minute Rest after each 3-minute AMRAP

Background: “The Chief” is a benchmark/tribute WOD originally posted on the CrossFit Main Site (with credit to CrossFit San Diego) as the workout of the day for Sunday, September 14, 2008

The original post said: “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.”

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

2 rounds

25 DU’s

10 goblet squats

10 PP w/kb, 5 each arm

Strength:

10 min EMOM

Front squats, 3 front squats on each min. HAP

Workout:

12 min AMRAP

36 DU’s

6 Push Presses 115/75, RX+135/95

12 Box jumps 24/20”

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

Coaches choice

Workout warmup:

Set up stations and warmup each movement.

Workout:

Partner workout

20-min AMRAP:

20 Chest-to-bar pull-ups

20 Wallball shots (20/14)

20 Toes-to-bar

20 cal Row

*1 Partner works at a time

Solo, cut reps in half.

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

2 rounds of

10 goblet squats

10 push ups

10 SDHP

Strength:

Bench press/ring or bent over rows supersets.

5x5 @ 70-75%

Complete bench reps then immediately do your RR’s or BOR

Two min rest after each super set.

Workout:

30-20-10-5 reps, for time of:

Back Squat, 75/55, Rx+95/65 lbs

AbMat Sit-up, hands on the ground

SDHP 75/55, RX+95/65

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

Pool Muscles

10 min EMOM. On each minute do all three movements

5 push ups

7 KB curls

9 AKBS

Workout warmup:

Set up your station and do 5 reps of each movement

Workout:

18 min AMRAP

6 Burpees

10 Ring Rows

14 weighted Lunges 25/15 lb bumper overhead

18 hallow rocks.

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

2 rounds:

10 alternating DB Snatches

10 shoulder or push press 5 each arm.

10 sit ups

Workout warmup:

Push Press

5-3-2-2-2 start around 75% working up in weight

Workout:

4 rounds, 1 min per station, for max reps of:

Row Calorie

DB Snatches, alternating. 50/35lb

Box Jump 24/20

Rest 1 min

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

2 rounds of:

10 wall balls

1 wall walk.

5-10 push ups

10 AKBS

Strength:

Bench Press

10-7-5-5-5

Workout:

For 10 rounds, complete as many reps as possible in one minute of:

2 wall walks

3 Cean and Split Jerks, 115/75, RX+135/95, RX++155/105, RX+++185/125, RX++++225/155

Max wall-ball shots 20/14lb

*Rest 1 minute between rounds.

Score is # of WB shots.

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

2 rounds.

150 m run

5 pull ups.

10 goblet squats

Workout warmup:

Bulgarian split squats, 5x7 each leg. Use same weight as last week or more.

Workout:

Four rounds for time of:

400 m run

Two rounds of Cindy (5 pull ups, 10 push ups, 15 air squats.)

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

Coaches choice

Workout warmup:

Tire flips, two flips then jump to middle of tire then out, run to fence and back to the start line and back to the tire. repeat 4 times. Don’t be afraid of larger tires.

Workout:

For time:

40 Power Snatches, pick load

Partner Run, 800 m

40 Pull-ups

30 Power Snatches pick load

Partner Run, 400 m

30 Pull-ups

20 Power Snatches, pick load

Partner Run, 300 m

20 Pull-ups

10 Power Snatches, pick load

Partner run 150m

10 Pull-ups

Solo:

1/2 reps, same runs.

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

50 partner pull overs.

100 crossover singles.

Strength:

Push press:

5-3-3-2-2

Start at 75% work up to a heavy double.

Workout:

For time:
5-6-7-8-9-10-9-8-7-6-5

Overhead Squats, 75/55, RX+95/65, RX++115/75, RX+++135/95

10-12-14-16-18-20-18-16-14-12-10
Row cals.

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

Pool Muscles

Bar Rows (on rig)

Dips on bar or parallel bars

High Pulls, w/barbell

Workout warmup:

Sled relay, 4 reps each.

Workout:

50-40-30-20-10

Sit-ups, hands on the ground

Double Unders

Directly Into....

5 Rounds:

30 KB C&J, 15 each arm.

10 Ring Rows

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

2 rounds of:

10 push ups

10 SDHP heavy KB

10 AKBS, heavy KB

Workout warmup:

5x5 DL working up to your workout weight.

Workout:

5 Rounds for Time:

10 Deadlifts 185/125 lb, RX+225/155

10 American Kettlebell Swings 24/16kg

 5 HSPU, strict if you can, Quarter final athletes do 5 Wall-Facing Handstand Push-Ups or 18’ handstand walk

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

Two rounds of:

10 push ups

10 KB Snatches, 5 each arm

10 SDHP

Strength:

Bench Press

5 @75% 3 @80% 3 @85%, 2 @90%, max reps at 55% of 1 rep max.

Workout:

Warmup PC and T2B, then:

12 min AMRAP:

2 Cleans RX 115/75, RX+135/95, RX++155/105 RX+++185/125

2 Toes to Bar

4 Power Cleans

4 Toes to Bar

6 Powe Cleans

6 Toes to Bar

Add 2 Reps Every Round