WOD
Squat Cleans
3-3-3-3-3
plus…
Death by Pull ups
First minute 1 Pull Up
Second minute 2 Pull Ups
Third minute 3 Pull Ups….until you can not complete the number of pull ups for the minute
Cash Out
50 Burpees for Time
WOD
Team WOD
2 person teams
1 person works, the other holds KB
30 Deadlifts
185#
155#
105#
Run Lap with KB
60 Pull Ups
Run lap with KB
90 Push Press
Run Lap with KB
120 Air Squats
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.
WOD
“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.
We are heading into the last week of the push up challenge. Remember at the Decathlon you can earn a discount off of April and or April free.
The decathlon will be Saturday March 6 from 8:00 AM to approximately 10:00 AM. I hope to be done no later than 10:30 AM. So please arrive on time and ready to go by 8:00 AM. I am going to arrange for My Fit Foods to bring food for after we are done, so please RSVP by posting to comments on this post.
CF West Houston Decathlon
1. Max Push Ups in 2:00
2. Max Sit Ups in 2:00
3. Max Pull Ups/Max Bent Arm Hang
4. Mile Run
5. Max Deadlift 3 attempts
6. Max Shoulder Press 3 attempts
7. 500 m Row
8. Max Squats in 2:00
9. Max Knees To Elbows
10. Max KB Swings M 53; W 35
WOD
Push Press
3-3-3-3-3
Met Con
5 Rounds
200m Run
10 Thrusters
WOD
1000m Row
KB Swings 40-30-20-10
Box Jumps 10-20-30-40
WOD
Overhead Squat
5×3
Met Con
AMRAP in 10 minutes
5 Renegade Rows
10 Pull Ups
15 Double Unders
WOD
“Air Force” (Courtesy of CrossFit TNT WOD #1 of MidWestern Sectionals)
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
RX M95;W65
WOD begins with 4 Burpees and every minute on the minute perform 4 burpees.
Today starts phase 3 of the Push Up Challenge. The number for the next 10 days is 75.
WOD
800 m Run
45 Air Squats
25 Push Press
10 Knees To Elbows
400 m Run
10 Knees to Elbows
25 Push Press
45 Air Squats
800 m Run
M 65; W45
