Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

10 min EMOM. On each minute do all three movements

6 push ups

7 KB curls

8 Ukranian Twists 25/15 lb. bumper

Workout warmup:

Set up stations and warmup each movement.

Workout:

AMRAP 10 Minutes

50m KB Farmer’s Carry men 32/20 women 24/16kg

150m Run.

5 single DB devil’s presses 35/25lb

2 min rest, then:

10 min AMRAP

5 Shuttle Runs, 25’ each way = 1 rep

10 ball Slams 30/20lb

10 weighted alternating lunges 30/20 lb slam ball.

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

400 m row with damper on 10

2 rounds of:

10 SDHP w/heavy KB

10 AKBS

10 single leg dead lifts, 5 each leg

Workout warmup:

Dead lift warmup

Workout:

20 min EMOM

2 Deadlifts, Start around 75-80% of your one rep max. Increase load when possible.

Score is heaviest weight lifted for at least 3 rounds.

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

2 rounds of:

10 push ups

10 Goblet squats

10 KB Snatches, 5 each arm

Strength:

Bench Press

5x3 HAP

Workout:

The Chief last done 2/21/23.

Five 3-minute AMRAPs

AMRAP in 3 minutes

3 Power Cleans (135/95 lbs)

6 Push-Ups

9 Air Squats
1 minute Rest after each 3-minute AMRAP

Background: “The Chief” is a benchmark/tribute WOD originally posted on the CrossFit Main Site (with credit to CrossFit San Diego) as the workout of the day for Sunday, September 14, 2008

The original post said: “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.”

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

2 rounds

25 DU’s

10 goblet squats

10 PP w/kb, 5 each arm

Strength:

10 min EMOM

Front squats, 3 front squats on each min. HAP

Workout:

12 min AMRAP

36 DU’s

6 Push Presses 115/75, RX+135/95

12 Box jumps 24/20”

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

Coaches choice

Workout warmup:

Set up stations and warmup each movement.

Workout:

Partner workout

20-min AMRAP:

20 Chest-to-bar pull-ups

20 Wallball shots (20/14)

20 Toes-to-bar

20 cal Row

*1 Partner works at a time

Solo, cut reps in half.

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

2 rounds of

10 goblet squats

10 push ups

10 SDHP

Strength:

Bench press/ring or bent over rows supersets.

5x5 @ 70-75%

Complete bench reps then immediately do your RR’s or BOR

Two min rest after each super set.

Workout:

30-20-10-5 reps, for time of:

Back Squat, 75/55, Rx+95/65 lbs

AbMat Sit-up, hands on the ground

SDHP 75/55, RX+95/65

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

Pool Muscles

10 min EMOM. On each minute do all three movements

5 push ups

7 KB curls

9 AKBS

Workout warmup:

Set up your station and do 5 reps of each movement

Workout:

18 min AMRAP

6 Burpees

10 Ring Rows

14 weighted Lunges 25/15 lb bumper overhead

18 hallow rocks.

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

2 rounds:

10 alternating DB Snatches

10 shoulder or push press 5 each arm.

10 sit ups

Workout warmup:

Push Press

5-3-2-2-2 start around 75% working up in weight

Workout:

4 rounds, 1 min per station, for max reps of:

Row Calorie

DB Snatches, alternating. 50/35lb

Box Jump 24/20

Rest 1 min

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

2 rounds of:

10 wall balls

1 wall walk.

5-10 push ups

10 AKBS

Strength:

Bench Press

10-7-5-5-5

Workout:

For 10 rounds, complete as many reps as possible in one minute of:

2 wall walks

3 Cean and Split Jerks, 115/75, RX+135/95, RX++155/105, RX+++185/125, RX++++225/155

Max wall-ball shots 20/14lb

*Rest 1 minute between rounds.

Score is # of WB shots.

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

2 rounds.

150 m run

5 pull ups.

10 goblet squats

Workout warmup:

Bulgarian split squats, 5x7 each leg. Use same weight as last week or more.

Workout:

Four rounds for time of:

400 m run

Two rounds of Cindy (5 pull ups, 10 push ups, 15 air squats.)

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

Coaches choice

Workout warmup:

Tire flips, two flips then jump to middle of tire then out, run to fence and back to the start line and back to the tire. repeat 4 times. Don’t be afraid of larger tires.

Workout:

For time:

40 Power Snatches, pick load

Partner Run, 800 m

40 Pull-ups

30 Power Snatches pick load

Partner Run, 400 m

30 Pull-ups

20 Power Snatches, pick load

Partner Run, 300 m

20 Pull-ups

10 Power Snatches, pick load

Partner run 150m

10 Pull-ups

Solo:

1/2 reps, same runs.

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

50 partner pull overs.

100 crossover singles.

Strength:

Push press:

5-3-3-2-2

Start at 75% work up to a heavy double.

Workout:

For time:
5-6-7-8-9-10-9-8-7-6-5

Overhead Squats, 75/55, RX+95/65, RX++115/75, RX+++135/95

10-12-14-16-18-20-18-16-14-12-10
Row cals.

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

Pool Muscles

Bar Rows (on rig)

Dips on bar or parallel bars

High Pulls, w/barbell

Workout warmup:

Sled relay, 4 reps each.

Workout:

50-40-30-20-10

Sit-ups, hands on the ground

Double Unders

Directly Into....

5 Rounds:

30 KB C&J, 15 each arm.

10 Ring Rows

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

2 rounds of:

10 push ups

10 SDHP heavy KB

10 AKBS, heavy KB

Workout warmup:

5x5 DL working up to your workout weight.

Workout:

5 Rounds for Time:

10 Deadlifts 185/125 lb, RX+225/155

10 American Kettlebell Swings 24/16kg

 5 HSPU, strict if you can, Quarter final athletes do 5 Wall-Facing Handstand Push-Ups or 18’ handstand walk

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

Two rounds of:

10 push ups

10 KB Snatches, 5 each arm

10 SDHP

Strength:

Bench Press

5 @75% 3 @80% 3 @85%, 2 @90%, max reps at 55% of 1 rep max.

Workout:

Warmup PC and T2B, then:

12 min AMRAP:

2 Cleans RX 115/75, RX+135/95, RX++155/105 RX+++185/125

2 Toes to Bar

4 Power Cleans

4 Toes to Bar

6 Powe Cleans

6 Toes to Bar

Add 2 Reps Every Round

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

2 rounds of:

10 ring rows

10 KB presses, 5 each arm

10 push ups

Strength:

Bulgarian Split Squats

5x5 each leg, HAP

Workout:

12 min AMRAP

6 Split Jerks 95/65, RX+115/75, RX++1325/95, RX+++155/105

9 Box Jumps (24"/20")

6 Lateral Burpees over the Bar

1 rope climb, (quarter final athletes do 3 climbs. )

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

Coach choice.

Workout warmup:

50 partner pullovers (each)

Workout:

For time:

With a partner, one person working at a time, dividing the work evenly, complete:

Buy in,

Empty sled pushes, alternate with your partner. 3 each (up and back is one rep)

10 Handstand Pushups (Mods, Pike Pushups or double KB or DB strict press)

20 V-Ups

30 Cal Row

20 Handstand Pushups (Mods, Pike Pushups or double KB or DB strict press)

20 V-Ups

30 Cal Row

30 Handstand Pushups (Mods, Pike Pushups or double KB or DB strict press)

20 V-Ups

30 Cal Row

Cash out:

Empty sled pushes, alternate with your partner. 3 each (up and back is one rep)

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

2 rounds of:

10 push ups

pull ups

OH squat with barbell.

Strength:

Bench Press

8-5-3-2-1-1

55%, 72%, 80%, 85%, 90 to 95%, 100%

Workout:

5 rounds of:

15/12 Calories Row

10 Ring Rows

2 min rest, then:

5 rounds of:

9 Overhead Squats, 95/65, RX+115/75, RX++135/95 lbs

6 Chest-to-bar Pull-ups, Mod to 6 chin over. Quarterfinal athletes do 3 ring MU’s

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

Body work:

9 min EMOM

Barbell curls

bar dips or box dips

High pulls w/barbell

Workout warmup:

Sled push relay, 100/50lbs. 5 reps each

Workout:

Complete as many rounds as possible in 16 mins of:

5 Shuttle Runs, 50 ft (25’ x2=1 rep)

10 Wall Balls, 20/14 lbs

10 AKBS 24/16KG KB

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

2 rounds w heavy KB

10 SDLP

10 single leg DL

10 UKBS

Workout warmup:

5x5 DL working up to your workout weight +

Workout:

Donny, last done 6/7/2022

21-15-9-9-15-21 Reps, For Time

Deadlifts 185/125, Hero, 225/155 lb

Burpees

Background: U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device.

He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

The “Donny” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Wednesday, August 21, 2013 (130821).

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

5 pull ups

10 push ups

10 air squats

Workout warmup:

1500 m Tabata row, 20 sec row, 10 sec to transition. Rotate to your left.

Workout:

Cindy:

20 min AMRAP

5 pull ups

10 push ups

15 air squats

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

5 split jerks w/empty bar

10 ball slams

25 du’s or crossovers

Strength:

Front - back squat complex:

5 sets on the 2 min:

3 front squats+5 back squats.

65-75% of front squat max

Perform 3 front squats then rack the bar, immediately pick up bar on back rack and perform 5 back squats.

Workout:

12 min AMRAP

6 Split Jerks 95/65, RX+115/75, RX++135/95, RX+++155/105

12 Ball Slams 30/20lb

36 DU’s or 20 Cross overs

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

50 partner pull overs, each.

Workout warmup:

Setup station and warmup each movement

Workout:

24 min AMRAP with a partner

12 weighted box step ups, right leg 20” box 50/35 lb DB

12 Weighted box step ups left leg.

24 SDHP 95/65

Weighted sled push 200lb/125lb both partners push 60‘each way w/partner.

24 Power cleans, 95/65.

Partition reps evenly.

Solo:

6 weighted step ups, 20'“ box right leg

6 weighted step-ups left leg

12 SDHP 95/65

Weighted sled push 125 lb

12 Power cleans 95/65

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

2 rounds of.

Shoulder Kips

10 alternating DB Snatches

10 push ups.

Strength:

Shoulder Press. (strict)

5-4-3-2-2

Workout:

5 Rounds for time.

16 alternating DB Snatches 50/35

12 Box Jumps

8 Chest-to-bar Pull-ups, mod to jumping C2B pull ups. (bar 6” above head)

1 min rest between rounds.

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

Body Work

A. EMOM 10 Minutes, complete: All three movements
8. KB Curls
8 KB Push ups, 4 each arm
8 Turkish sit ups, (sit up with KB extended over your chest)

Workout warmup:

3 rounds of:

150 m run

150 m row

Workout:

18 min AMRAP
50 Double Unders or 30 cross overs
30 Overhead Walking Lunges w/bumper, (45/25)
20 KB Snatches 20/12, RX+24/16kg. (10 each arm)
15 Push Ups

Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

2 rounds of:

10 push ups

10 goblet squats

10 UKBS

Strength:

Pause (3 sec) Bench Press

5x4 start around 70%.

Workout:

7 Rounds for Time: 

7 Hang Squat Cleans 115/75, RX+135/95, RX++155/105

7 ring Dips, mod to bar dips or box dips

30 seconds’ rest