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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.

  • 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