Category: Beyond the Whiteboard

Pt. 1: Alt EMOM 20 mins: Clean & Jerks, Double Unders, Handstand Push-ups, and Rows

Every 1 min for 20 mins, alternating between:
6 Clean & Jerks, 115/85 lbs
30 Double Unders
9 Handstand Push-ups
Row, 150/125 m

Pt. 2: EMOM for 6 mins: Clean & Jerk

1 Clean & Jerk, pick load

Every 1 min for 6 mins.

Thruster 2-2-2-2

Thruster 2-2-2-2

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

AMRAP 15 mins: Run, Med Ball Cleans, and Rope Climbs

Complete as many rounds as possible in 15 mins of:
Run, 200 m
20 Medicine Ball Cleans, 20/14 lbs
2 Rope Climbs

Solo WOD: AMRAP 15 mins: Run Front Squats, C2B Pull-ups, and KB Swings

Complete as many rounds as possible in 15 mins of:
Run, 200 m
10 Front Squats, 135/95 lbs
Run, 200 m
10 Chest-to-bar Pull-ups
Run, 200 m
10 Kettlebell Swings, 70/53 lbs

Team WOD: Partner Runs, Front Squats, Chest-to-bar Pull-ups, Kettlebell Swings

As a Team of 2 complete AMRAP in 20 mins of:

200m Run
20 Front Squats (135#/95#)
200m Run
20 Chest-to-bar Pull-ups
200m Run
20 Kettlebell Swings (70#/53#)

* Run each 200m as a team. Alternate all reps of each exercise (one works while one rests).
** One bar and one KB per team.

Post total rounds.

Push Press 5-4-3-2-1

Push Press 5-4-3-2-1

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

Alt EMOM 18 mins: Rows, Push Press, and Burpee Pull-ups

Every 1 min for 18 mins, alternating between:
Row, 150/125 m
10 Push Press, 95/65 lbs
5 Burpee Pull-ups

Sumo Deadlift 4-4-4

Sumo Deadlift 4-4-4

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

3 RFT: Run, Sit-ups and Deadlifts

3 rounds for time of:
Run, 400 m
30 AbMat Sit-ups
15 Deadlifts, 250/175 lbs

Close Grip Bench Press 4-4-4

Close Grip Bench Press 4-4-4

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

Pt. 1: AMRAP 5 mins: Row and Bar Muscle-ups

Complete as many rounds as possible in 5 mins of:
12/9 Row Calories
4 Bar Muscle-ups

Pt. 2: AMRAP 5 mins: Single DB Box Step-ups and Double Unders

Complete as many rounds as possible in 5 mins of:
10 Single Dumbbell Box Step-ups, pick load, 24/20 in
20 Double Unders

Thruster 3-3-3-3

Thruster 3-3-3-3

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

7 RFT: Handstand Push-ups, Thrusters and Burpees

7 rounds for time of:
7 Handstand Push-ups
7 Thrusters, 95/65 lbs
7 Burpees

E2MOM for 10 mins: Power Clean

1 Power Clean, pick load

Every 2 mins for 10 mins.

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. ~ www.crossfit.com