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September 16, 2013 – Competition

Workout of the Day
A.
Five sets of:
Hang Power Snatch + Power Snatch + Overhead Squat
Rest as needed

B.
Three sets of:
Romanian Deadlift x 5 reps @ 3011
Rest as needed

C.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

**PROGRAM NOTE – This is a transition week. We will back off some of the heavy stuff and work in some sessions that are less typical for our program. Stick with the program, understand that transition weeks are designed to give you the the recovery to excel in the next cycle, and resist the urge to add in extra work. The next cycle begins on Monday…so if you have friends who have been waiting to jump in, tell them to do so now or next Monday.

  • Mange

    Hand release push ups?

    • Cj Martin

      No, just good quality, full range of motion push-ups.

  • Sebastian Klindt

    What does “x 5 reps @ 3011″ mean? A typo or just something I don’t understand?

  • patskinner

    A skipped shoulder
    B. 255 265 265
    C. 27 rounds flat.

  • Jérémy Lévo

    Bad sensations today.
    Saturday run has killed me.
    A. 50-60-65-70-75
    B. 85-95-95 KG
    C. 5+3
    4+3
    4
    Then stopped here. Lower back was so sore!!! It was painfull.
    Moreover, I restarted from the clean each sets (this was definitely not a good session)
    Think this week will be good for me

  • Noah Morford

    Good stuff…

    A) focused on form.. 95,115,135,140,155
    B) tried to keep perfect form throughout..
    275,295,305

    C) chief
    Lost count but in between 25-27 rounds..
    Air squats were rough

  • Paulo

    Back with steel, close to a month off.

    A. 115/135/145/155/165/175F… Emphasized good technique, footing

    B. 165/185/185… Stayed light to test lower back, still feeling a bit stiff.

    C Did 2 sets, 11 rounds. Someone’s ammonia bottle broke and stank up the entire box. Decided to stop since 15 mins til now, place still stinks. Quest to 30 will have to wait.

  • http://www.northernspirit.se/blogs/patricia-strenius/ Patricia Strenius

    a. 40-50-50-52,5,52,5kg
    b. 70-80-80kg.
    c. Lost the counting.. but I think i did close to 27 rounds.

  • Connor Duddy

    A. 165-175#. Felt a bit slow

    B. 3×275#

    C. 28 rds + 1 power clean

  • Brent 43 y/o, 185

    A. Up to 155 on 5th set.
    B. 275,325,325
    C.love the chief. Did it a few weeks back and got 28 rounds. PR is 30. Did tabata today with CF Marion. Fun stuff.

  • Andreas Lindberg

    A. 70-80-90-90-90kg
    B. 120kg
    C. 27+9, air squat sucked.

  • Chase H.

    A. 135/155/175/195/200#(f)
    B. 275# (snatch grip)
    C. 31 rds 2 cleans

  • Payton Guza

    Workout of the Day
    A.
    Five sets of:
    Hang Power Snatch + Power Snatch + Overhead Squat
    Rest as needed
    Kept it light at 135
    B.
    Three sets of:
    Romanian Deadlift x 5 reps @ 3011
    Rest as neede
    Done at 205lbs
    C.
    “The Chief”
    Against a three-minute running clock, complete as many rounds and reps as possible of:
    135/95 lb. Power Cleans x 3 reps
    Push-Ups x 6 reps
    Air Squats x 9 reps
    Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
    Rounds 1-4 5 rounds each, round 5 6 rounds

  • Tristan

    A. 50 60 70 60 60kg
    B. 90. 120. 130kg
    D 24 rounds +10 legs still tight air squats was very slow today

  • Samuel David

    A. Dropped the bar after hang snatch and quickly reset each set
    195, 205, 205, 210, 210
    -These felt pretty good today
    B. 275, 275, 275
    -Learned I had been doing these wrong and was a rude awakening for my hamstrings
    C. 26 rounds – 6/5/5/5/5
    -tightness from saturday’s workout was felt and lactic acid built up quick…I hate air squats

  • pamela diez

    A) 100
    B) 180
    C)22 rounds

  • Joakim Dabro

    First day with this program.

    A. 60kg across. Felt really good today and not far from PR so really happy.

    B. 100kg. Think i should have gone a bit lighter. Didn´t get it correct.

    C. 16 + 3 + 1. What happend here? PC´s was pretty fast and push ups unbroken but damn those air squats.

  • Kyle Boyer

    A. Built up to 195
    B. 315; 365; 365
    C. 31 rds. Cj that was just mean to program that many squats after Saturday night:).

    Good to have B Mic back.

  • Sveinug

    A: 70/75/80/85/90 kg

    B: 90/100/110 kg should have went heavier

    C: Just made 28 rounds on the last second

  • Blake Bastian

    A. 165, 185, 195, 205, 215, 220(failed ohs)
    B. 275# (snatch grip)
    C. 31+3

  • Kyle McDermid (Canada East)

    C. Subbed PC with 30″ box jumps.
    23+17

    Both my friend and I smoked our shins off the box, ouch!

  • Richard Madrid

    A) HPS+PS+OHS 135-135-145-145-145

    B) SGRDL – 205-205-205×5

    C) “The Chief” 23 rds

  • robert sax

    a) 95-135-155-165-175-185

    b) 225-255-285

    c) 7-6-6-6-6 31 total rx . usually finished final round with 10-12 seconds left

  • Ali Jones

    A. 65, 85, 100, 100, 100…stayed there to work on footwork (ie. not landing too wide)
    B. 145, 160, 160…felt solid
    C. 20+1 (6/2012 got 22+14)…pushups were a struggle after 1st round. I just don’t feel as well conditioned right now compared to other times. Also was up 4 times with sick kid last night.

  • Joe Blaylock

    A:
    60-70-75-75-80kg

    B:
    100-110-110kg

    C: 28 rounds
    Rough, 1st days training after my ridiculously good wedding weekend!

  • Mark Buskas (NW)

    Hey CJ, would there be a good day this week to makeup “CLB?” As much as I’ll struggle with it, I’m bummed I missed it Friday!

  • Jess Trott

    A. warmup 35-55-65-75 WK @ 85# for 5 focus on pulling myself under the bar
    B. RDL135#
    C. 4+3/4+2/3+2/3+1/3+1 Focus on clean reps & full range of movement with good form

  • Ryan Pollock

    A. 185/185/185/195/205 (fail… snatch from the ground ended up being a squat snatch)
    B. Skipped… my back has some soreness and I thought this would be a good week to take it easy on it.
    C. Didn’t see the note about picking up where you left off each round so I began at the beginning each time. These are my per round scores, the push-ups killed me.

    1 – 5 rounds
    2 – 4 rounds + 5 squats
    3 – 4 rounds
    4 – 4 rounds + 2 push-ups
    5- 4 rounds + 2 push-ups

  • Dylan Weller

    Whats the next cycle CJ? Thanks

    • Mika Ingley

      The jacked and Tan cycle.

  • Zak Carchedi

    a) light
    B)light
    C) 30+7

  • Cheryl Brost

    A. Worked up to 95#
    B. Worked up to 95# (kept it light)
    C. 28 + 1 (PR by 5 reps; last performed Feb.1, 2012)

  • Kristin Holte

    A. 40-45-50-55-57,5 kg

    B. 70-80-90 kg

    C. The chief: 32 rounds + 3 pc

  • Mike Cowie

    135/145/150/155/160
    255/275/315
    21+9*

    • robert sax

      good to see your numbers my man!!!

  • Omari Brown

    A.) 105,135,155,175,185
    B.) 275,295,305
    C.) 24+13

  • Will Peddie

    A. 135, 155, 175, 200, 220
    B. 306×5, 316×5, 330×5
    C. 18+15

    6’5″, 255#

  • Tyler Goerlitz

    115 125 130 135 135-missed the hang power snatch

    195 225 245

    Totally screwed this up. Missed the part where we had to begin where we left off so I started over again each time. Oops.
    3+4 squats
    3+3 cleans
    2 + 6 squats
    2+ 2 push ups
    3+ 1 clean.

  • Mick

    After a 6 month hiatus from the invictus madness I am back. Had a great season in the Midwest league. Looking forward to being back.

    1: 155, 175, 185, 195, fail power snatch X 2 @ 205

    2: 225, 275, 315

    3: 27 rounds

  • emily kramer

    A) 65/85/95/100/100
    B) 100/135/145
    C) 19 +14 *pretty sure I lost count along the way

    Getting over a cold today, didnt quite have the normal energy.

  • Niko Vandevoorde

    A. 145/155/165/175/185
    B. 255/265/275
    C. 30 rounds
    Did 1 round every :30 secs. Felt good.

  • Carlos Quiros

    A. 140-150-160-170-170

    B. Skipped (time)

    C. 5 rds + 3 Cln
    4 rds + 7 Sq
    4 rds + 1 Cln
    4 rds + 4 Push Up
    4 rds + 3 Cln

    22 Rds Total. Counting Left over reps to equal 18 or 1 round

  • Adam

    Partied with college buddies this weekend, so not my finest today.

    A. up to 145
    B. up to 225
    C. 24 rounds. It was tough to keep count on this one, and I was doing this with someone else

  • Thebowlinfamily Page

    A- 95.115.125.135.145
    B- 225.245.255
    C- 28+9reps.

  • Caleb Woods

    A. 1. #135/ 2. #155/ 3. #155/ 4. #155/ 5. #165
    B.skipped
    C. 26+5, paced this way too slow. now i know how chief works.

  • P. Lizotte

    a. 95, 115, 135, 135, 135
    b. 225, 265, 275
    c. 20 Rds

  • David Schroeder

    A) 135, 155, 175, 175, 185
    B) All at 315#
    C) 33 + 2

  • Grace Chung

    A. 65/85/90/90/90
    B. 85#
    C. 26 rounds Rx

  • Will Brindza

    A. 95/135/155/165/175
    B. 265/275/295
    C. 25 + 1

  • TJ Bradley

    A. 135#…. 155#….165#…..175#
    B. 225#…. 275#…..305#
    C. 21 Rounds

    First day doing Invictus, excited for the journey. :)

  • Andres Castro

    A. 95-115-125-130F-130 (Failed on the Overhead Squat, right shoulder mobility sucks, stupid titanium cap! Still working on trying to force it back. Especially when the loads get heavier it gives.
    B. 135-185-205-225-245 Worked the tempo and technique. Didn’t go heavy.
    C. 22 rounds + 4, Super sore from the CF Football Cert this weekend. Had planned to take today off, but little voice in my head kept nagging at me to get in the gym.

  • Colin Lee

    Back at it after a loooooong post regional hiatus. It hurts so good!
    A. 135, 145, 155, 165, 175
    B. 225, 275, 305
    C. 25+14

  • Andrew Woolfe

    A. 135/145/155/165/175
    B. 245 focused in tempo
    C. 22+1

  • Thomas Cofer

    A-up to 165
    B- light at 165
    C- 26 even. Enjoyed this one

  • Sun Chang

    A. 155, 175, 185, 195, 205(f), 205

    B. skipped due to an angry back. Did Gh raises instead.

    C. 27 + 6 push ups. Felt like an open wod.

  • Cristen

    A. 75, 85, 90, 95, 95
    B. 155 for all 3 sets
    C. 30 rounds exactly. (6 rounds per round). This WOD was RIGHT up my alley!! :-)

  • Chris L.

    A – 135 – All Sets
    B – 225, 275, 275
    C – 22 + 7

  • Eric Julienne

    A) 95,95,95,115,115
    B) 275, 295, 300
    C) 18 + 5

  • Kathryn Plummer

    A. 95, 95, 105, 105 (ugly), 94
    B. 135, 155, 155
    C. 23+3

  • Powertrip

    Really sore after Sunday Firebreather workout at my local box.

    Rode stationary bike for 20 minutes then rolled lots.

    A) worked up to 60kg, and did about 5 extra sets.

    Worked on double-unders then shut it down.

  • Prochargedmopar 44/180, S.Cent

    A. 115-145#
    B. 225-265
    C. 5+3, 5+0, 5+3, 4+0, 5+0
    Total: 24+6

  • Josh McMahon

    1st day with the programming

    A. 75,95,115,135,155
    B. 225,275,295
    C. Started over each round…24 rds (6,6,5,5,5)

    Good 1st day!

  • Johnny Wolf

    New to the program, and excited to be on board
    A) worked to 195#, missed from floor at 205#
    B) 255,275,295
    C) 28+2

  • Chris Jeffers

    A. 95,135,145,155,165

    B. 255,315,355
    *used straps

    C. 22 + 6

  • Karen McCadam

    A. 95, 115, 125, 125, 130
    B. 115, 145, 145
    C. 32+6
    ( 7+12, 7+2, 6+3, 6, 5+7)
    Quads were on fire!

  • Joelle Hirschfeld

    Recovering from being super sick this weekend…

    A. 113, 118, 123, 128, 133
    B. 183, 193, 203 (Probably should have gone heavier)
    C. I realized I did this wrong and started with power cleans every round instead of picking up where I left off. P.S. it was shoved in my face that I SUCK AT PUSH UPS
    1) 4 rds + 3 squats
    2) 4 rds
    3) 4 rds
    4) 3 rds + 6 pushups
    5) 3 rds + 5 squats

  • tony j

    A. 135 worked all technique
    B 205 focused position
    C 27 could have been more or less hard to keep track

  • Jeff Hajner (south central)

    A) 175/185/205/210/215

    B) 275 clean grip

    C) 28+4

    2:14

  • Chad Leckie

    A. 135-145-155-165-170
    B. Done at 225
    C. 26+1

  • Misi Tupe

    A. Worked up to 215
    B. skipped
    C. 28+16 two shy of 29

  • Gordy Rains

    A. 165, 165, 175, 175, 185
    B. 155, 165, 185
    C. 25 + 3

  • Wesley Wonka

    SKILLS 5×6 Strict pullups

    A) 135,155,175,185,175 (didn’t like the way I kind of spread eagle instead of getting under in a squat position so I brought it down for the last set.)
    B) 235,255,275 (Need to go for 285 for all three sets if we do this one ever again)
    C) I honestly have no real clue.. I know i got to 7+2 cleans the first round, the second one I stopped at 5 + 5 squats, then it was 5 + 3 cleans, 4+9 Squats and the last round I believe was around 5. Sorry it was really hard to keep track of rounds and reps with the not restarting from the beginning. I do know that I pushed myself hard for the first time in a long time so I’m very happy with that.

  • Steven (SoCal)

    A. 135/145/155/165/175
    B. 205/235/255
    C. 26+3. Cleans and pushups were easy. It’s the squats that got me.

  • Elissa

    Started with group wod today, hang power snatches included in skill – up to 105.
    Then pr’d “Annie” by 4 min 17 sec :)

    B. w/ 115 each set.

    C. 20r plus 3 pc.

  • Evan Ware

    A. 135/155/175/185/195
    B. complete
    C. 30 + 11 (PR)

  • Apollo

    A. 115,135,155,175,190,200(f)
    B. 185,205,220
    C. 29+15
    Three short of my 30 goal, that burned

    • Apollo

      I did b with a snatch grip?? After looking at other people’s weights I guess I shouldn’t have

  • Sam Smith

    185,185,195,195 (missed a couple hang snatches as the bar kept slipping out of my hand. Haven’t done OHS for awhile haha)

    305

    27 rds (I hate squats, need to do them more. This workout gets more difficult the more times you do it…I’m not a fan haha)

  • Lil Ricky

    A. 60, 70, 80, 90, F100kg
    B. 100kg
    C. 34+2

  • Bobby Marturello

    A. 115, 135, 155, 175, 185 (f)

    B. 225, 275, 285 lbs

    C. 24 rounds plus 3 cleans

  • Dan Johnson

    A. Worked up to 165

    B. done at 225

    C. 29+8

  • Litsa Olsson

    B. 185/207/218
    C. 21 (Air squats felt good! Knee his healing!)

  • Brian Michaelson

    A) 135, 155, 170, 190, 205

    -http://www.youtube.com/watch?v=OCBfI5HTjrg

    B) 205, 225, 245

    C) 25+10 reps
    -Woof! Been a while since I’ve done “The Chief”

  • Daniel Crescitelli

    A) 105, 115, 125, 135, 145

    B) 225, 250, 275
    Haven’t done Romanians in a while so I wasn’t sure what weight to start at will start heavier next time

    C) 24 + 9
    Power Cleans just destroyed my back did not forsee that being the killer!

  • Graham Doody

    35 6’3″ 215
    A. 115,135,155,165,165
    B. 225,245,265
    C. 30 rounds +9 reps 6. 6 rds per 3 min rd with 1 extra rep in rd 2, 2 extra in rd 4 and 6 extra reps in round 5

  • Kyle Flanders

    A.
    90,95,97.5,97.5,97.5kg
    B.
    all sets @ 120kg
    C.
    28+2
    always love pushups…

  • K_NorCal

    A. worked up to 95#
    B worked up to 115#
    C. The Chief…
    I did this wrong and started with power cleans every round instead of picking up where I left off.

    1. 6+9
    2. 6+3
    3. 5+12
    4. 6
    5. 5+16

  • Tyler McBride

    A)
    125,135,145,145,155

    B)
    185,205,215

    C)
    35 + 1pc

  • Jim Resha

    A. Complete at 135 lbs
    B. complete at 255 lbs
    C. 24 + 3

  • Noah

    A. 70kg, 90, 95(1.f), 95, 97(pr power snatch& hang power snatch)

    B. all sets at 120 (with snatch grip)

    C. 30 + 15. Why are air squats so hard?

    • Sam Smith

      I couldn’t agree more with your air squat statement.

    • Lil Ricky

      Get shorter legs bro haha

  • Meghan

    A) Complete at 75lbs – staying light recovering from rib subluxation
    B) Complete at 255lbs
    C) 27

  • Justin Hanson

    A. Built to 65kg. Missed some attempts so dropped some weight.
    B. built to 120kg
    C. 21 rounds + 9

  • Sheena Shaw-Hammer

    A 85/95/105/105/110
    B. 125/135/145 should of gone heavier
    C. 7/6/6/6/5 Did this wrong. Only did full rounds so should of been able to get more. Total of 30

  • Grant Piros

    A) 135, 165,175,185,195
    B) 365
    C) 31 rounds + 3 cleans

  • Cheryl Creasey (NW)

    A. 73, 83, 93, 103, 103
    B. 123, 133, 143
    C. 24

  • Mark Buskas (NW)

    A. 135#/ 145/ 155/ 160/ 165

    B. 275#/ 305/ 325

    C. 30rds +8 squats

  • http://www.progressivehealth.com/ Brad Chase

    A. 135
    B. 185
    C. 27ish rounds lost count like 3 times.

  • Roman

    Workout of the Day
    A.
    Five sets of:
    Hang Power Snatch + Power Snatch + Overhead Squat
    Rest as needed

    -75lbs
    -95lbs
    -105lbs
    -115lbs
    -125lbs

    B.
    Three sets of:
    Romanian Deadlift x 5 reps @ 3011
    Rest as needed

    -185lbs
    -205lbs
    -225lbs
    C.
    “The Chief”
    Against a three-minute running clock, complete as many rounds and reps as possible of:
    135/95 lb. Power Cleans x 3 reps
    Push-Ups x 6 reps
    Air Squats x 9 reps
    Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

    26 rounds Rx

  • Brian Willbur

    Time constraints so only did The Chief:

    23 plus 2 cleans

  • http://www.youtube.com/crossfitbrent Brent Maier (42/6’2″/205)

    A: 195#
    B: 315, 325, 335#
    C: 26 rounds + 1 clean

    Shoulder has been smoked since the CLB and some work on Saturday. Didn’t do thruster workout because I was in Denver for the Open and for daughters Vball tourney. Focused on efficiency of movements for this one @ about 85%. Stuck to singles on cleans for majority of the sets to save shoulder.

  • HB

    A.
    115,135,145,155,160
    power snatch needs some work, kept wanting to squat snatch.

    B.
    225,255,265

    C.
    27 + 8

  • Myles Lewis

    Hi CJ I’m back reporting for Duty. Needed some time away since regionals to rest the mind.
    A135,155,175,195,195
    B) Did heavy Deads yesterday 405,425,455,475,505
    C) 25 rounds, I held back because I am a pussy
    Im glad to be back

  • Zach (Socal)

    A) 155-160-165-170-175
    B) 315 x 3 x 5
    C) 32+7

  • Manabat

    a] 135-145-145-150-155#

    b]255-275-275#
    c]25 rounds + 14 reps RX

  • Matthew Brainard

    A. 95-125-145-165-165
    B. 155-185-205
    C. 26 rounds

  • James Carey

    A. 115,135,155,175(f),175
    B. 185
    C.“The Chief” 25 + 1CLN

  • Matt Murphy

    A. 95-115-135-155-165-155
    B. 155-165-175
    C. 20rds + 4 reps, Tried to stick to a pace I could maintain. Basically did 4 rds for every set. I think my squats were pretty slow, quads are still smoked from thrusters on Saturday.
    Oh yeah and today I ran my first crossfit class as a trainer!

  • Cameron Currie

    Still recovering from jet-lag. Had a lot of work to makeup from vacation. Skipped A and B.
    C. 33 Rounds + 3 Cleans

  • Karl

    A.
    40-50-60-65-70kg(pr)

    B.
    100-110-120kg

    C.
    24 rounds..

  • Ricky Rossal (Guatemala)

    A.
    95/95/115/115/115

    B.
    225/245/265

    C.
    24 Rounds + 12 reps

  • Taylar N

    Gonna be more diligent posting for you.
    A 95,115,135,145,155
    B 225,275,295 felt good, up #20 from lady time we did this august 22
    C had 14 rounds even with 1 min left in 3rd set, had to stop to coach next class :/ did Nancy for first time later 12:00 even, Rx

  • Lisa Leonhardt

    first time post for me..
    A. worked up to 90
    B. first time doing these, 155…I saw a Rippetoe comment online that you shouldn’t use alternating grip here so I stuck with hook grip (is that right??)
    C. 25 rds + 10 reps

  • Peter Grodziak

    A. 135, 145, 155, 175, 175
    B. 225, 225 snatch grip, 225 snatch grip
    C. 20+12 though I read power clean weight was 175. Couldn’t understand how some round number seemed so high. Whoops.

  • WDRW

    A.
    95, 115, 125, 136, 145

    B.
    205, 225, 225

    C.
    23+12

  • Martin Aik Jakobsson

    A.
    75.75.75.75.75kg

    B.
    115, 115, 115kg

    C.
    25 + 14reps

  • Dylan Weller

    Im also going to start posting finally…
    A. 135-165-185-185-165
    B. 315-315-315
    C. 28 + 8

  • titus

    Thought this is a good week to join some regular classes..

    Elisabeth: 21,15,9 cleans,ringdips #135
    5:03

    Annie: 50,40,30,20,10 du, situps
    7:12 (all ub, no trips)

    Will do the snatch work, and dl later

  • Tommy Williams (Afghanistan)

    A) 135, 145, 155, (form got bad so went back to 145), 145, 145

    B) 185, 215, 215

    C) 5, 4+2, 17+3, 3+12, 9+3

  • Carin

    Only time for C.
    22 rds + 3 PC

  • Karen Wilson

    A. 63/73/83/93/98
    B. all at 103
    C. 5/5/4+6/4+6/4+3
    22+15

  • Henry

    Back from vaca, tanned a.f. and ready to go
    A up to 175#
    B 225, 245, 275
    C 33 + 2 = 596

  • Kim McLaughlin

    A. Worked up to 45 kilo for these. (thumb is sprained from rugby game on Sunday so snatches didn’t feel great)

    B. RDLs
    55K
    (grip issues because of thumb)

    C. “The Chief”
    24 Rounds plus 11

  • Lukas Esslinger

    A) worked up to 205lbs
    B) 225, 245, 255
    C) 32rds + 9 airsquats slowed me down

  • Josh

    Just starting the programming.

    A) Worked up to 135. OHS are a HUGE weakness
    B) 235
    C) 24

  • http://www.AllAroundJoe.com/ Joe Bauer

    A. 135, 155, 165, 175, 185
    B. 185, 225, 275
    C. 5+12, 10+13, 16, 21, 26+1

  • bassem

    A. 95/135/155/185/185
    B. all at 225
    C. 19 rounds 6 reps

  • Andy

    Up to 135

    205,205,225

    25 done 450 reps

  • Daniel Bullock

    A.
    70kg, 75, 78, 80, 83
    B.
    Skipped
    C.
    31 Rounds

  • Andy Buckman

    A: 115, 125, 135, 145, 155 – Did OHS x 3 at the end of each cycle.
    B: 155, 185, 205
    C. 32 rounds + 2 cleans.
    “The Chief” was a pretty fun WOD and suprisingly tough towards the last few rounds. Looking forward to doing this one again.

  • Melissa Lopes

    A) 100×3/ 105×2
    B) 165/185/195
    C) 23+6

  • James Whelan (NE/FCCF)

    A. 135, 155, 165, 175, 185(got hang, failed on power snatch)
    B. 315, 315, 315
    C. 28 even. fell short of my goal of 30 but still a good day

  • Bryan St. Andrews

    Did Saturday row/burpee/thruster WOD instead to play catch up.
    2k/30/30 = 15:38
    1K/20/20 = 9:24
    500m/10/10 = 4:10
    thusters felt heavier than expected and broke up a lot in first section, second 7/6/4/3, third 5/5. First section put me behind the 8ball. This was a tough one!!

  • Josh M

    A.) Worked up to 70kg. Focused on Technique.

    B.) Just used 235lbs. Nothing crazy

    C.) 26+2

    Pretty upset. Was out two weeks cause I was sick. Need to get back into it quick

  • Kathryn Apostolina

    A) Worked up to 85#
    B) 195#
    C)27+3

  • Adam murphy

    A: Worked up to 165#
    B: 225#
    C: 24 +4 (Didnt Realize you start where you left off with partial rounds….either way how are Air Squats so hard!!!)

  • Adam murphy

    A: Worked up to 165#
    B: 225#
    C: 24 +4 (Didnt Realize you start where you left off with partial rounds….either way how are Air Squats so hard!!!)

  • David Nova

    A. Worked up to 125#, but had difficulty controlling the weight from the hang. Need to work on getting under the bar faster.
    B. 155#
    C. 25 + 8 (had a hard time moving fast today).

  • Brian Maier

    2 Huge PR’s today! Been stuck here for over a year.

    3RM OHS – 245 (20#PR)

    1RM OHS – 265 (20#PR)

    +
    Chief
    28 rounds +1PC
    air squats slowed me down…30 rounds doable

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  • David Fang

    A. 135#
    B. 185#
    C. 20+14

  • Alvira Blue Roberts

    Thank you for adding running to the program. I suck at it. Can you tell me how to calculate the percentage of the run.

  • Sean Lamb

    A. 95-105-115-125-135 (failed hang snatch)
    B.225
    C. 23+1 rx’d

  • Leya Moore

    A.65,
    75, 85, 95 (F from the floor), 95lbs
    B.125, 155, 285lbs
    C. 25+14

  • Ashley Neumeier

    A. 55-65-75-80-85# – tried to really focus on technique rather than pushing the pounds.
    B. 125-145-165#
    C. 19 rounds rx’d

  • Sairs

    C. 18 +7