The Chief

Thursday Aug 30 2018


This coming Monday (Labor Day) Jake and Dani Plennes are inviting everyone to there house for a cookout and WOD.  The workout will take place at 10am at the Plennes as the gym will be closed for the holiday. They will have some sides made but bring something to pass if your like, grill will be on but BYO meat , and its family friendly.  Head over to the "CrossFit Green Bay Members" Facebook page to respond if you're coming; or just contact Jake or Dani.  That will help with planning food and equipment.  
If time allows in class today we will also complete the Back Squat portion. 
Have a nice Thursday!
*1.) Every 2 minutes for 6 minutes 10 Back Squat
Then
Every 3 minutes for 2 rounds Max Effort Back Squat
Note: For the first 3 rounds use load within approx 10% of Monday’s final set using only 1 weight for all 3. Final two sets are ME at 95 & 90% of the working load from first 3 sets. 
*2. - 4.) Repeat scheme for Push Press, Bench Press and Strict Press. You can change the time domains but keep the rest periods under 4 minutes
1.) "The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
*2.) 7 minute AMRAP 
10 Strict Press 75/55lb
5 Box Overs 24/20”
*3.) 20 minute AMRAP 
20’ Bumper Plate Push 45lb
5 Plate Burpees
Note: Jump on to the plate to finish each rep
*4.) 10 minutes total time Banded Kettlebell Barbell Overhead Walks
Note: It’s a comfortable walk 
*5.) 5 rounds
20 Banded Twists (10R/10L)
10 GHD Sit-ups
10 Tripod to Headstand
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Laura VanderKelen 80d

Who would honestly choose to do that 20 minute amrap lol 😂

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Grant Soletski80d

Just a long grind. I’m going to do it.

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Grant Soletski79d

Did it.

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Angel Anderson79d

I kinda like this wod

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Chris Ness79d

be nice if you showed up then

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Angel Anderson79d

If I was a paying member I would :) I’m on hiatus

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Whiteboard
4+3pc/4+2pu/4+3pu/4++2pu/4+2pu
3x10@135. 15@125. 18@115
Rd 1: 4 Rds + 6 PU’s. Rd 2: 4 Rds. Rd 3: 6 Rds.
Sets of 10 BS @ 295#
BS 235 3x10 225x16 210x16 3+9 4+1 4+1 4+1 4+3
5; 5+7; 5+9; 5+9; 5+9
Round 1-4: 5rds R5: 6 rds + 4PU
Rd 1 & 5: 5 / Rds 2,3,4: 4 + pu’s
5/5+2/5/5/5+6
135# DL instead of PC. BS 85#/105#/115#. 15@105#. 20@95#.
3+3 cleans @ 85#, last round 3 + 4 squats
Sets of 10 BS @ 95#
6 / 5+6pu / 5+6pu / 5+2c / 5+1c
BS:245
4 + 9/ 4/ 4/ 4 +3/ 4 + 9
BS - 205 & 195/ 185 @ 10/ 175 @12
4+3, 3+13, 3+10, 3+12, 4
BS at 205, 11@195, 10@185
Almost 3 rds each, except the 3rd, I got 3. 135# 10 rep max
RX 4, 3+1, 3, 3, 3+2
BS 150x10 for 3 round, 145lb x8, 135 x8
4 each rd
BS..3rds at 205, 10/195,10/185
5, 4+11, 4+3, 4+5, 4+1 RX
5+3PU/5+6PU/5+5 Squats/6+3 Cleans/7+3 Cleans
Rehab squats at 295lbs
Rds 1/5 4+3 PC- Rds 2/3/4 4+2 PC
BS 10 x 3 130# ME 120# (11) ME 115# (12)
5+3/5+1/5/5/4+3
Rehab squats @ 85#; so sore 😵💀
5+3/5/5/5+3/5+5
165# for 10/155# for 12/150# for 14, 24 strict wide grip pull-ups, some power snatches and running, bench press/ring dips, barbell
Averaged 3 + 6 squats each round / Round 5 = 4 + 6 squats
125# BS / 13 @ 120# / 20 @ 115#
5+3PU/5+3PC/5+3PU/5+3PU/5+6PU
160# bs/150 x 20/145 x 18. Rev/Hyper/GHD/Scap PU x 3. Shoulder Sym.
Rds 1 & 2 = 4 / Rds 3 & 4 = 4 + 6 pu’s / Rd 5 = 6 + 1 pc
BS Work
Rd1: 4+6PU Rd2: 4 Rd3: 4 Rd4: 4 Rd5: 3+6PU
3+3cl 85#, knee push ups, 3×6pu,4rds, 4+6pu, 4+2sq. Dl 85#, 82#20 reps, 80# 20 reps
5+3 / 5+4 / 5+5 / 5+6 / 5+9
Rehab squats: 5@135, 5@185, 5@225, 10@255# / *2.) 7 rounds + 5 strict press / Snatch-grip DL from yesterday: 10 reps @ 135, 185, 205, 225, 245#
4-5 rds (95#)
145# ,135#x15 and 18
4+8 air squats, 4+4 pu, 4+6 pu, 4+3 pc, 4+3 pu
3x10@145, 12@140, 14@135
4 Rounds@3+12 & 1@ 3+9
#75 & BK-PUs; BS: #75/85/95×10 -> #85×12 & #80×8 (left hammy scary tight!)
between 5+3 PC and 5 +7 air squats
BS 135, 145, 155#
Averaged 4 cycles each round
Love these type of WODs. Really Fun!!!!
5 rds +3sq; +1PU; +1PC; +2PC; +6PU