WOD 1 (based on 12.1) 7 minutes AMRAP Burpee bar overs Max cal row 1 teammate rowing, 1 burpees, 1 resting rotate and switch as needed
3 minute rest
WOD 2 (based on 13.2) 14 minute AMRAP 5 shoulder to overhead 115/75 10 deadlifts 15 box jumps
2 minute rest
WOD 3 12 minutes for each team member to complete a 1 rep max power clean and deadlift (athletes will weigh in at start of day. points for this will be based on pounds moved per bodyweight)
WOD 4 (based on 15.3) 14 Minute AMRAP 300 double unders, 150 wall ball, 21 muscle ups 1 person working at a time
1 minute rest
WOD 5 (based on 11.5) 15 minute AMRAP 5 powerclean 145/100 10 pullups 15 swings One person working on AMRAP One resting One performing weighted dumbell bear crawl down and back-number of trips down and back on bear crawl multiplied by 10 and added to reps
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. CrossFit HQ 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.
[AMRAP] - As Many ROUNDS As Possible in 5 three-minute rounds of:
- 3 Power Cleans @ 135 lbs / 95 lbs - 6 Push-ups - 9 Air Squats
Rest 1 minute between each 3 minute round. Score is the total of rounds COMPLETED in each of the 5 three-minute rounds.