090318 WOD “The Chief”

WOD: “The Chief“(originally posted on 2/16)

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

Rest 1 minute. Repeat for a total of 5 cycles.  For a total of five, 3 minute rounds with 1 minute rest between.  No rest during rounds.
Post rounds completed for each of the 5 cycles.

Advanced(RX’d):

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

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

Intermediate:

Max rounds in 3 minutes of:
3 Reps x 95 pound Power cleans
6 Push-ups
9 Squats

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

Beginner:

Max rounds in 3 minutes of:
3 Reps x 45 pound Power cleans
6 Push-ups
9 Squats

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

Post rounds and weights used completed for each of the 5 cycles.

Post rounds completed for each of the 5 cycles.

Here’s the video again of “Bionic” from Crossfit Hardcore doing “The Chief

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Article: “Butter, Bacon, And Eggs: Real Foods Take On Fake Foods

“The easiest way to market a fake food is to demonize the product that you want to replace. This might be the first (and is probably the most obvious) example of a fake, industrial food replacing a real food that has been in use in healthy cultures for millenia.”

This is a great article about the trend of “fake” foods replacing the real stuff. Do yourself a favor, toss the margarine and buy some butter.


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3 Comments

Filed under WOD's

3 responses to “090318 WOD “The Chief”

  1. “The Chief”, 4pm workout at DCF

    34 RD’s as RX’d

    Felt surprisingly good, a new PR by a lot. Great WOD, the 1 minute rest really lets you attack this one.

  2. Woody

    totally, 1 min. rest totally helps, plus you’re prolly healthy again.
    Hungover big time from St. Patty’s (hit the town with Abers) and wrist “still” hurts so did the intermediate weight, 95lb
    5 – 5 1/3 – 5 – 6 – 5 1/3 so I guess 26 and 2/3 rounds

  3. CraigH - DiabloCrossFit

    Stav, amazing effort. 7 rounds in 3 mins is about as fast as you can get, I think. Awesome power output for your bw.

    You guys were flying!

    By trying to keep up I set a PR at 28 1/3.

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