Tag Archive for: THE CHIEF

WORKOUT for Monday 8/15/2022

establish a 20RM back squat (shoot for about 55% of your 1RM) then


AMRAP in 3:00
3 power cleans, 29/43/61kg
6 pushups
9 air squats

Rest 1:00. Repeat for 5 total rounds. Score = Each of the full rounds completed for all five rounds (ex 22333). Compare to 2/25/2020. Post scores to whiteboard!


This week marks the first of six weeks where we will do a 20-rep back (or front) squat in Monday S&C classes. Your goal is consistency of depth and timing, adding 2-5kg each week and *never* failing a set.

Week 7 we will deload then on Week 8 we will test a 1RM in class.

Read more about it here.

WORKOUT for Friday 5/27/2022


as many rounds as possible in 3:00
6 power cleans, 29/43/61kg
12 pushups
18 air squats

Rest 1:00. Repeat for 5 total cycles. Unless you plan to do MURPH this coming Monday- in which case you should try

6 deadlifts, 50/70/100kg
12 burpees
18 hanging leg raises

Post all five scores to whiteboard.



CrossFit WOD for Tuesday 2/25/2020


3:00 AMRAP:
3 power cleans 
6 pushups 
9 squats

Rest 1:00. Repeat for a total of 5 cycles. Rx = 64/43/29kg, Rx+ = clean & jerk, T-pushups.

Share total reps per round to whiteboard (should have 5 scores per person). Post-workout will be muscle-up positional work or EMOM muscle-ups.

READ: Is CrossFit As Dangerous As You Think? Here’s What You Probably Don’t Know – Parade

“In 2013, a study published in the Journal of Strength and Conditioning Research, a publication of the National Strength and Conditioning Association (NCSA), found that 10 weeks of CrossFit improves body composition (among other things). But it also noted that among the study subjects, 16 percent had to drop out of the study early due to injury. That was a problem for CrossFit, Inc., says Tucker Jones, owner and head coach at Ballston CrossFit and CrossFit Route 7, because it was false. Some of the ‘injured’ athletes have sworn the information was fabricated, a retraction has since been added to the study and CrossFit, Inc. was awarded monetary compensation from the NCSA for the unsubstantiated claims (which the journal’s editor is said to have added in a later draft), [but] the damage was done. The media was quick to publish stories about the injury risk and the sport became known as dangerous.”

WATCH: Kobe Bryant Memorial – Michael Jordan’s speech

Alex warming up those glute meds while color-coordinating

Hope your weekend is full of quality time with the things you love: family, friends, fitness, or otherwise!

CrossFit WOD for Friday 12/27

AMRAP in 20:00
5 pullups
10 pushups
15 air squats


AMRAP in 20:00
5 handstand pushups
10 single leg squats, alternating
15 pullups

CrossFit WOD for Saturday 12/28

in pairs 1 round each for total time:
150 calorie row
75 perfectly-vertical kettlebell swings, 24/16/12kg
25 over & unders

CrossFit WOD for Sunday 12/29


AMRAP in 3:00
3 power cleans, 61/43/29kg
6 pushups
9 air squats

Repeat for a total of 5 cycles.

READ: A Case for 1×20 Training – EliteFTS
WATCH: CrossFit.com WOD Demo May 2nd, 2012 with Foundation CrossFit

This week you can look forward to NOT THE CHIEF (deadlifts, pistols, pushups), handstand pushups, a HIIT workout, more 1-1/4 front squats, push presses/power cleans, double unders/burpees/muscle-ups, pullups/pushups/squats or HSPU/pistols/pullups, You Go I Go squats and clean & jerks, and a run/wall ball/burpee/bar muscle-up chipper.


+ CrossFit Games 2018 Podium – BarBend

CrossFit WOD for Monday 8/6


5 rounds for max total reps

3:00 AMRAP of
3 deadlifts, 102/65kg
6 pistols
9 pushups

1:00 rest between AMRAPS. Compare to 6/9

Post score to whiteboard!

Olympic Weightlifting WOD

snatch pull + hang snatch + snatch
snatch pull to hip + (snatch variation)
clean pull + hang clean + jerk
clean pull to hip + (clean variation)
rack jerk

Powerlifting WOD

back squats up to 85%
sumo deadlifts triples

Kettlebell WOD

## Workout
– 500m row
– Complex A
– 500m row
– Complex A
– 500m row
– Complex B
– 500m row
– Complex B

Complex A, single arm/per side
– 5 swings
– 5 snatches
– 5 windmills

Complex B, double bells
– 10 deadlifts
– 10 side bends
– 5 cleans
– 6 alternating press
– 6 squats


Next Wednesday, June 13 we will not have 6:30pm or 7:30pm classes (CrossFit and Olympic Weightlifting classes) as we’ll be holding a Staff Meeting. The last class of the day will be 5:30pm. The gym will close promptly at 6:30pm.

(Those who wanted to do the evening OWL Wednesday program will have a chance to do it in any of that Thursday’s CrossFit classes)


Another retest of the 2018 CrossFit Games Open workouts. Look forward to 18.4 and 18.5 next week! Until then hopefully you’ve been working on your double unders and muscle-ups!


+ The Importance of Being Strong Enough – Heat On Minded

CrossFit WOD for Champagne Friday 6/8

CGO 18.3 – Rx

2 rounds for time of:
100 double unders
20 overhead squats, 52/36kg
100 double unders
12 ring muscle-ups
100 double unders
20 dumbbell snatches, 50/35lbs
100 double unders
12 bar muscle-ups

CGO 18.3 – Scaled

2 rounds for time of:
100 single unders
20 overhead squats, 20/15kg
100 single unders
12 pullups
100 single unders
20 dumbbell snatches, 35/20lbs
100 single unders
12 pullups

Compare to 09MAR2018. Post scores/times to whiteboard!

Olympic Weightlifting WOD – Week 2/3, Day 3/3

BtK HANG CLEAN + CLEAN 85 / 1 (2)
2 PAUSE FRONT SQUATS + 1 JERK 80 / 1 (3)
PAUSE at KNEE CLEAN PULL 105 / 2 (3)

GHR 3×8
ab-rollout 3×8
chinups 3×8

Powerlifting WOD – Week 2/3, Day 3/3

seated box jump 5 x 2 x 85%
PRESS 20kg/3, 60/3, 70/3, 80/3, 90/3+
DEADLIFT 55/5, 62.5/5, 67.5/3 (10)

bicep opener 3×5
tricep opener 3×5
tabata assault bike

CrossFit WOD for Saturday 6/9

establish a 1RM standing box jump, then

5 rounds for max total reps. 1:00 rest between AMRAPS.

3:00 AMRAP of
3 deadlifts, 102/65kg
6 pistols
9 pushups

Post score to whiteboard!

CrossFit WOD for Sunday 6/10

establish a 1RM seated box jump


3 rounds max reps:
:60 wall ball, 20/14lbs
:60 power snatch, 35/25kg
:60 box jump, 20/16″
:60 calorie row
:60 rest

Post score to whiteboard!

Sandi Pants lunging during last year’s Open

Every Friday through March we will be retesting a CrossFit Games Open workout from the past! Also: The 2018 Intramural Open details will be out as soon as I can confirm some Team Leadership!


+ The One Strategy Guide for CrossFit Open 15.5 To Rule Them All – CrossFit Portland

CrossFit WOD for Friday 2/2

CGO 15.5
27-21-15-9 reps for time:
calorie row
thrusters, 43/29kg

Post time and PRs to whiteboard!

Olympic Weightlifting WOD – Week 4/7, Day 3/3

snatch, clean + 2 jerks

Powerlifting WOD – Week 4/7, Day 3/4

Safety Squat Bar box squat + bands 12x2x50, deadlift 6x1x80, special exercises

Gymnastics Strength WOD

Straight-arm strength work

Kettlebell WOD

Kettlebell CHIEF

AMRAP in 3 minutes:
5 power swings
8 renegade row
12 squats

Rest 1 minute in between rounds. Repeat for 5 cycles!

CrossFit WOD for Saturday 2/3

50-40-30-20-10 reps for time:
bumper walk overs, 20kg
UB double unders

Each round begins with a 1:00 handstand.

CrossFit WOD for Sunday 2/4

Fraser Froning vs World

in pairs, 10 rounds each:
50 double unders
15 toes-to-bar
5 bench press, 102/70kg

Today’s the day!

From 5:30am to 7pm we’ll have a BODY FAT TEST truck outside the gym. You only need 10 minutes, a swimsuit, and a reservation. There are spots left at the time of this posting:

the entire 11am hour
the entire 12pm hour, except at 12:30pm
the entire 2pm hour, except 2:30pm
the entire 3pm hour

Remember it’s only 10 minutes! Grab any of those appointments via our scheduling system ZenPlanner.


+ What Has BenDeLaCreme Been Doing Since ‘RuPaul’s Drag Race’ Season 6? Quite A Lot, Actually – Bustle

CrossFit WOD for Monday 1/29


AMRAP in 3 minutes:
3 power cleans
6 pushups
9 squats

Rest 1 minute. Repeat for 5 cycles.

Rx = 61/43, SupeRx = clean & jerk, T-pushup

Post total reps per round to whiteboard (should have 5 scores per person)

Olympic Weightlifting WOD

snatch + overhead squats, back squats, snatch pull

Powerlifting WOD

wide-stance good morning 5RM, special exercises

Kettlebell WOD

Simple & Sinister, arm bars

:30 seconds on/:15 rest
heavy farmer’s hold
:30 seconds on/:15 rest
heavy farmer’s carry
:30 seconds on/:15 rest
heavy rack hold

repeat 3 times

This isn’t CrossFit-related per se, but I think you need to see it:

You’re welcome.

CrossFit WOD for Saturday 4/15

3:00 on, 1:00 off, for 5 rounds:
4 power snatch
6 pushups
8 squats

Rx = 43/29kg, Fitness/Health = 20/15kg, Performance = 61/43kg

Post all five scores to whiteboard!

Competitive CrossFit at 8am


6 min each:
A.) 8 alt kb ohs + 6 alt pistols + 4 sliding cossack squats + 2 knee jump to box jump
B.) p-bar walk + 10 support shrugs + 5 kipping dips + 4 strict + (3 russian dips)
C.) 5 slack kips + 4 gymnastics kip pullup + 3 butterfly + 2 bar mu
D.) handstand walk + 4 kipping HSPU + 3 strict + 2 ring


2k row for time


– bench 1RM
– deadlift 3RM


For time:
1600m run
50 alternating pistols
30 power cleans, 85/60kg



G$, the chief

THE CHIEF is a fun interval test to see how much work you can maximize per round, but repeat for multiple times. What is your drop off like, if any? Could you add another round in to each of your cycles? Which of the three exercises hold you back? Which of the three exercises lend to your strengths? Did you time the work properly to maximize the allotted time? So many factors, but a focus on one or more could lead you to better results.


+ Exposing the Importance of the Functional Movement Screen (FMS) – Breaking Muscle

CrossFit WOD for Skills Friday 1/6


max rounds in 3 minutes:
3 power cleans, 61/43kg
6 pushups
9 squats

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

Compare to 2016 1014. Post all five scores to whiteboard.

Olympic Weightlifting WOD – w2d3

overhead squat, snatch, clean + push press + jerk

Are you honest and consistent?