Author: snoridgecf

Power Clean 5-4-3-2-1

Power Clean 5-4-3-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Chipper: Rope Climbs, Power Cleans, Burpees, DU, Bike Cal

For time:
5 Rope Climbs, 15 ft
15 Power Cleans, 155/105 lbs
25 Burpees
35 Double Unders
40 Bike Calories
35 Double Unders
25 Burpees
15 Power Cleans, 155/105 lbs
5 Rope Climbs, 15 ft

Team WOD: FT: Deadlifts, Box Jump Overs, and Air Squats

For time:
42 Deadlifts, 225/155 lbs
42 Box Jump Overs, 24/20 in
84 Air Squats
36 Deadlifts
36 Box Jump Overs
72 Air Squats
30 Deadlifts
30 Box Jump Overs
60 Air Squats
24 Deadlifts
24 Box Jump Overs
48 Air Squats

Solo WOD: AMRAP 14 mins: Deadlifts, Box Jump Overs and Air Squats

Complete as many rounds as possible in 14 mins of:
7 Deadlifts, 225/155 lbs
14 Box Jump Overs
21 Air Squats

Front Squat 6-6-6

Front Squat 6-6-6

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 20 mins: Run, Pull-ups, Front Squats and Push Press

Complete as many rounds as possible in 20 mins of:
Run, 150 m
7 Pull-ups
7 Front Squats, 95/65 lbs
7 Push Press, 95/65 lbs

E2MOM for 12 mins: Power Snatch + Hang Power Snatch

1 Power Snatch + Hang Power Snatch, pick load

Every 2 mins for 12 mins.

5x AMRAP 3 mins: Power Snatches, Lateral Burpee Over Bars and Sit-ups

For 5 cycles:
AMRAP in 3 mins of:
3 Power Snatches, 115/80 lbs
6 Lateral Burpee Over Bars
9 AbMat Sit-ups

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Team WOD: FT: Double DB Devil Press and Double DB Step Ups

For time:
10/8 Partner Calorie Rows
— then —
100 Double Dumbbell Devil Press, 35/20 lbs
100 Double Dumbbell Box Step-ups, 35/20 lbs, 20 in

Solo WOD: AMRAP 15 mins: Double DB Devil Press, Double DB Box Step-ups, and Row Cal

Complete as many rounds as possible in 15 mins of:
4 Double Dumbbell Devil Press, 35/20 lbs
6 Double Dumbbell Box Step-ups, 35/20 lbs, 20 in
10/8 Row Calories

Front Squat 8-8-8

Front Squat 8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.

FT: Rows and Wall Balls

For time:
Row, 500 m
50 Wall Balls, 20/14 lbs
Row, 400 m
40 Wall Balls, 20/14 lbs
Row, 300 m
30 Wall Balls, 20/14 lbs
Row, 200 m
20 Wall Balls, 20/14 lbs
Row, 100 m
10 Wall Balls, 20/14 lbs

12 WOD’s of Christmas at SRCF (v3)

For time:
1 Sumo Deadlift High-pull, 75/55 lbs
2 Thrusters, 75/55 lbs
1 Sumo Deadlift High-pull
3 Push Press, 75/55 lbs
2 Thrusters
1 Sumo Deadlift High-pull
4 Power Cleans, 75/55 lbs
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull
5 Deadlifts, 75/55 lbs
4 Power Cleans
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull
6 Kettlebell Swings, 53/35 lbs
5 Deadlifts, 75/55 lbs
4 Power Cleans
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull
7 Pull-ups
6 Kettlebell Swings
5 Deadlifts, 75/55 lbs
4 Power Cleans
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull
8 Box Jumps, 24/20 in
7 Pull-ups
6 Kettlebell Swings
5 Deadlifts, 75/55 lbs
4 Power Cleans
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull
9 Toes-to-bars
8 Box Jumps
7 Pull-ups
6 Kettlebell Swings
5 Deadlifts, 75/55 lbs
4 Power Cleans
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull
10 Alternating Dumbbell Snatches, 50/35 lbs
9 Toes-to-bars
8 Box Jumps
7 Pull-ups
6 Kettlebell Swings
5 Deadlifts, 75/55 lbs
4 Power Cleans
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull
11 Kettlebell Goblet Squats, 53/35 lbs
10 Alternating Dumbbell Snatches
9 Toes-to-bars
8 Box Jumps
7 Pull-ups
6 Kettlebell Swings
5 Deadlifts, 75/55 lbs
4 Power Cleans
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull
12 Lateral Burpee Over Bars
11 Kettlebell Goblet Squats
10 Alternating Dumbbell Snatches
9 Toes-to-bars
8 Box Jumps
7 Pull-ups
6 Kettlebell Swings
5 Deadlifts, 75/55 lbs
4 Power Cleans
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull

E2MOM for 12 mins: 1 Power Clean + 1 Hang Power Clean + 1 Jerks

Every 2 mins for 12 mins do:
1 1 Power Clean + 1 Hang Power Clean + 1 Jerk, pick load

The Chief

For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

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.

Team WOD: FT: Double Unders, AbMat Sit-ups, and Squat Clean Thrusters

For time:
100 Double Unders
100 AbMat Sit-ups
20 Squat Clean Thrusters, pick load
80 Double Unders
80 AbMat Sit-ups
16 Squat Clean Thrusters, pick load
60 Double Unders
60 AbMat Sit-ups
12 Squat Clean Thrusters, pick load
40 Double Unders
40 AbMat Sit-ups
8 Squat Clean Thrusters, pick load
20 Double Unders
20 AbMat Sit-ups
4 Squat Clean Thrusters, pick load

Solo WOD: FT: Double Unders, Sit-ups, and Squat Clean Thrusters

For time:
30 Double Unders
30 AbMat Sit-ups
10 Squat Clean Thrusters, 135/95 lbs
30 Double Unders
30 AbMat Sit-ups
8 Squat Clean Thrusters, 135/95 lbs
30 Double Unders
30 AbMat Sit-ups
6 Squat Clean Thrusters, 135/95 lbs
30 Double Unders
30 AbMat Sit-ups
4 Squat Clean Thrusters, 135/95 lbs
30 Double Unders
30 AbMat Sit-ups
2 Squat Clean Thrusters, 135/95 lbs

Overhead Squat 6-6-4-4

Overhead Squat 6-6-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

Alt EMOM 18 mins: Row Cal, Overhead Squats, and Bike Cal

Every 1 min for 18 mins, alternating between:
12/9 Row Calories
10 Overhead Squats, 75/55 lbs
8/6 Bike Calories