WOD Blog

Mon, Nov 6 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1966 days ago)

110623

(Rounds)
Warm-up
2 rounds, not for time of:
50 single-unders, or double-unders
12 jumping air squats
9 Good mornings (empty/light barbell)
7 inchworm push-ups (see video below)
7 Hang Power Cleans, starting above the knee (mid-thigh) (empty/light barbell)
7 Hang Power Cleans, starting just below the knee (empty/light barbell)
7 Power Cleans, starting from mid-shin (empty/light barbell)

Skill
*After the warm-up start slowly increasing loading until you are ready for the working weight.
*Ensure you are fully warmed-up before beginning the workout. Perform practice rounds if you like.

Conditioning
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.