Wednesday 7/22/09

The Chief

As many rounds as possible (AMRAP) in 3 minutes of:
3 x Power clean (135lb/95lb)
6 x Push up
9 x Squat

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

Post rounds completed for each of the 5 cycles to comments.


Black and Gold CrossFit said...

I won't be able to make the morning crew tomorrow. Hopefully someone remembers how to work the clock. We'll see if my period of instruction was worth while or not huh? I'm going to shoot to do this sometime around 1400 if anyone is interested.

Jimmy said...

I was planning on hitting it around noon, however, I should be able to move to 1400. Any possibility of moving to 1300ish?

Black and Gold CrossFit said...

Let's shoot for 1330. I have to issue squad orders at 1300.

Dubbs said...


Legs are screaming.

Jason said...

This WOD was a killer. Getting up from squats and going into 135lb power cleans was really tough.

5++, 5, 5, 5, 5

CM said...

145# 5-3
125# 4-4-4

Good WOD!

Mark R said...

As rx'd - 3,3,3,3,3 = 15
However, if I count partial sets then I got = 17.64

Check out this video of two guys that did 29 & 24 total:

Here's some prep for tomorrow's WOD:

Nutrition Tip:
Avoid too much dairy because it still has insulin spiking elements which causes you to retain water and can contribute to hyperinsulinemia. But if you do have it, ensure that it is “Grass Fed” dairy, otherwise you’re getting unwanted antibiotics that comes from Corn fed cows…..cows don’t eat corn in nature….they eat grass. Elements of whatever the cow is eating get incorporated into the dairy.

Vanilla Gorilla said...

as rx'd

SB said...

15 rnds scaled to 115lbs
PR for me based on the last time I did this (Oct08) when i did 15 rnds at 95lbs. Increased work capacity baby!

NM said...

We did 10 rds of 4 events starting at 10 reps on the first round and ending at 1 rep on the last round. We did lunges between each event and then tagged a 50m gasser on to each round.

-air squat
-50m gasser

Finish time of 15:50.

Anonymous said...

As rx'd:


3 (plus one clean)
3 (plus two cleans)

Great workout, really liked it.

Jimmy said...

135#/20# ball for the squats
2.2 (squats cleans accidentally)
avg hr: 145
peak: 177

Tex said...

as rx'd:


I did this after spending the morning carrying and paddling a zodiac boat around a lake. That's my excuse and I am sticking by it.

Sam said...

26 total rounds today:


Awesome workout--this one was right in my wheelhouse I think.

JJ said...

Tough workout, 28 total rounds
6;6;6;5 + Cleans, Pushups;5