WOD

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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.

“The Chief:”
5 rounds,
AMRAP 3:
3 power cleans (135/95)
6 pushups
9 air squats
Rest 1 minute after each AMRAP and then begin where you left off.”

Compare to 4/21/2018

Post- WOD Finisher:
DB Strict Press
3 x 8-10 (ME)

3 x 8-10 Weighted Box Step Up (4-5 each side ME)

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Open WOD 17.3
0:00-8:00
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95/65)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135/95)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185/135)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, (225/155)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, (245/175)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265/185)

*If all reps are completed, time cap extends by 4 minutes

Scaled:
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.

*No Judging todayP

1 Deadlift (ME

Post WOD Finisher:
EMOM 12:

2 Deadlift (ME)

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Strength:
Push Press
5 x 5 (Across: Heavier From last week)

Superset with:
3 x ME L-Sit Hold
(rings, box, parralletes)

Conditioning:
5 Rounds for time:
10 Handstand Push Ups (Rx+: 4″/2″ negative HSPU)
20 Wallball Shots* 20/14

*3 burpee penalty if you break up (or stop moving) on wallball shots

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Fitness & performance:
Valentines Day Partner WoD
In teams of one guy and one girl, for time:
Row 1000m
50 overhead walking KB lunges, 24/16
50 kettlebell swings, 24/16
50 kettlebell cleans, 24/16
50 kettlebell push press, 24/16
50 pushups
50 squat cleans (95/65)
50 box jumps (24/20)
50 sit-ups
50 burpees
Row 1000m
RX+: 32/24 and 115/80
*Only one partner working at a time.
**Compare to 2/14/17, 2/14/2016 and 2/14/2015

Note: Teams must share the same barbell for squat cleans and adjust the weight each time they switch.

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Conditioning:
4 Rounds
Work 5:00/ Rest 5:00
AMRAP
500m Row
15 Russian Kettlebell Swings 32/24, Fx: 24/16
50 Double Unders
10 Lateral Burpees over Rower

Athletes pick up where they left off on each work period.

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Overview Of the Week:
Monday: Overhead Squats
Tuesday: 5:00 minute Amrap x4
Wednesday: Valentines Day WOD
Thursday: Push Press
Friday: Open WOD “17.3”
Saturday: “The Chief”
Sunday: Strict Press

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Strength:
“Giant Set:”

Overhead Squat
3 x 5 (ME)

Single Leg Gulte Bridge
3 x 12 (6L/6R)

Hollow Rocks
3 x 10-15

Rest about 15-30 seconds between movements and 2:00 between Sets
*Athletes can take OHS from ground or rack

Conditioning:
AMRAP 12:
10 Toes to bar
10 Overhead Squats 115/80, Fx:95/65
10 Box Jumps 24/20
Rx+135/95

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Strength:
Deadlift:
5 x 5 (ME)

*Superset 10-15 GHD Situps, Fx: V ups

Conditioning:
6 Rounds:
With partners alternating rounds (3 rounds each)
15/10 Cal Assualt Bike Cals
10 C2B Pull Ups Fx: Pull-Ups
20m Dual Front Rack Dumbbell Lunges 50/35, Fx:35/20
10 Handstand Pushups, Fx:Hand Release Pushups
18:00 Cap

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“Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
*Goal is to build in weight each set
Courtesy: CrossFit New England

Note: Barbell cannot be dropped through the entire complex”
*Compare: 5/12/2017

Post WOD Finisher:
3 x 10 (5L/5R) Turkish Get ups

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Open Workout 18.3:

2 rounds for time of:
100 double-unders
20 overhead squats 115/80
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35
100 double-unders
12 bar muscle-ups

Scaled:
2 rounds for time of:
100 single-unders
20 overhead squats 45/35
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20
100 single-unders
12 chin-over-bar pull-ups

Time cap: 14 minutes

Compare:3/9/18