Chief-like

3 min on, 1 min off, 5 stations

Sqt Cln & Jerk 155 = 15

Ab Mat Sit-up = 76

Double Unders = 123

Deadlift = 36

Muscle-up = 8

Snatch Work 3 Pos, 2 Pos, Deck

*05/31/13, 0900, CFRV -
* Chief-like

75 3 pos

105 3 pos

135 3 pos

155 2 pos

165 sntch

175 sntch

185 mx2

30 Pwr Sntch 75

**30 Pwr Sntch 75

05/31/13, CFRV, 1000 - 1:06
*chieflike
**snatch work

Press 5x1, Push Press 5x3, Push Jerk 5x5

Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Goal:

Press: 95, 125, 155, 175, 180, 185
Push Press: 185, 195, 205, 210, 215
Jerk: 215, 220, 225, 230, 235


05/29/13, CFRV, 0800 -
Press: 95, 125, 155, 175, 185(m), 180(m)
Push Press: 180, 185, 205, 215(m), 215(1+j)
Jerk: 215, 220(2), 185, 185, 185(4)

The Chief

"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.
Post rounds completed for each of the 5 cycles.

Goal - 6,6,5,5,5 = 27

05/28/13, CFRV, 0800 = 25
6,6,5,4,4+9

02/06/13, CFRV, 1000 = 26 (PR)
6,5,5,5,5

*06/07/12, Hypoxia CrossFit, 0600 = 22
5,5,4,4,4

04/03/12, CFRV, 1400 - 5,5,4,4,4 = 22 with 155#

Goal - 6,6,6,6,6 = 30

12/18/11, CFRV, 1230 - 6,5,4,5,5 = 25

08/20/10, CFV, 0900 - 5,5,5,5,5=25

12/02/09, CFP, 1030 - 5,5,4,4,4 = 22

10/01/08, CFRC, - 5,4,3,3,3 = 18

Lumberjack 20

"Lumberjack 20"
20 Deadlifts 275/185
Run 400m
20 KB Swings 70/44
Run 400m
20 Overhead Squats 115/80
Run 400m
20 Burpees
Run 400m
20 Pull Ups Chest to Bar
Run 400m
20 Box Jumps 24"/20"
Run 400m
20 DB Squat Cleans 45's/30's
Run 400m

12/05/09, CFES, 1000 - 28:40

2013 Regionals Event 7

INDIVIDUAL EVENT 7 - 2013

Four rounds for time of:
15 foot Rope climb, 2 ascents
100 foot Sprint
4 Squat cleans (225 / 135 lbs)
100 foot Sprint

*05/19/13, CFRV, 1900 - 20:17

*event 6

missed 4 sqt clns at start

2013 Regional Event 2 - 7 min amrap ohs ladder

B1. 3 Rep Overhead Squat Ladder (7 min time limit)

*05/15/13, San Carlos CrossFit, 1100 -
185, 195, 205, 215(m)
*Jackie

2013 Regional Event 3 - 30 burpee muscle-ups

30 burpee muscle-ups

**05/15/13, San Carlos CrossFit, 1100 - 12

*Event 1 jackie

**Event 2 ohs

2013 Regional Event 4

For time: (25 minute cap)
100 wall balls (20/14 lbs to a 10′ target)
100 chest to bar pull-ups
100 One-legged squats, alternating
100 One-arm dumbbell snatches (70/50 lbs)

05/17/13, CFRV, 0700 - 36:04

used 50# db

2013 Regional Event 5

21-15-9

Deadlift 315

Box Jump 30"

*5/17/13. CFRV, 1100 - 19:50

*3 hours after event 4

2013 Regional Event 6

INDIVIDUAL EVENT 6 - 2013

For time:
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
30 Shoulder to overhead with axle (160 / 100 lbs)
90 foot Walking lunge with axle in front rack (160 / 100 lbs)

Goal: under 16:00

5/19/13, CFRV, 1700 - 26:06

fix double under tech because hspu were blown which means too much shoulders on du's. lunges and jerks hard

2 Press OTM for 15 Min @ 70%

Goal: 145

05/07/13, CFRV, 1100 - 135

Power Snatch: 15 min for max

*05/03/13, CFRV, 1530 -
Bwux45, BWUx75, 95x3, 135x1, 165x1, 185xm, 165x1, 175xm, 175x1xalj, 175x
*run and sit-ups

Run 1,200, 40 GHD, Run 800, 80 T2B, Run 400, 160 Sit-ups

Run 1,200, 40 GHD, Run 800, 80 T2B, Run 400, 160 Sit-ups

05/3/13, CFRV, 1430 - 30:07

Run 1 Mile

05/01/13, CFRV 1645 - 6:45
*yoga
*30 muscle-ups