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Components

The Chief

Settings

Workout

Friday

Warm-up

400m Run

Into…

AMRAP x 4 MINUTES
10 Alt Groiners
10 Bootstrappers
10 Arm Haulers*
10 Hand Release Push-Ups

Into…

400m Run

*Arm Haulers = In a Superman, reach the hands overhead, then reach the hands towards the low back without letting arms touch the ground

Workout

The Chief (AMRAP - Rounds)

Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

Cool Down

FOR RECOVERY
400m Walk Nasal Breathing Only

(No Measure)

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, January 29, 2021

Male Clients

1

Alex
Barene

CrossFit: 9:00 AM

30 Rounds

+4

2

Jim
Boora

CrossFit: 6:00 AM

29 Rounds

+3

3

Austin
Hatley

CrossFit: 4:30 PM

26 Rounds

3

Russell
Bates

CrossFit: 4:30 PM

26 Rounds

+5

4

Mike
Machowek

CrossFit: 3:30 PM

25 Rounds

Plus 3

5

Dr. Ryan
Farrer

CrossFit: 6:00 AM

24 Rounds

6

Andy
Polmateer

CrossFit: 9:00 AM

17 Rounds

+20 115#

Female Clients

1

Madi
Niemi

CrossFit: 9:00 AM

25 Rounds

+12 reps

2

Isarai
Thieme

CrossFit: 4:30 PM

22 Rounds

+9 reps

3

Jenna
Hensley

5:30pm CrossFit

21 Rounds

21 + 7

3

Lauren
Atwood

5:30pm CrossFit

21 Rounds

+3 reps

4

Chrissy
Boice

5:30pm CrossFit

19 Rounds

+6

4

Dani
Andrews

CrossFit: 12:00 PM

19 Rounds

5

Brenda
Cardenas

CrossFit: 3:30 PM

24 Rounds

+3, maybe 25? Scaled pushups at the end.

6

Ana
Herr

CrossFit: 3:30 PM

22 Rounds

6

Tessie
Lang

CrossFit: 3:30 PM

22 Rounds

7

Private

5:30pm CrossFit

21 Rounds

7

Tamara
Lyn

CrossFit: 12:00 PM

21 Rounds

+ 22 reps 75lbs

8

Private

5:30pm CrossFit

20 Rounds

9

Karla
Smith

CrossFit: 6:00 AM

19 Rounds

3 reps 55lb bar, knee push-up

10

Nicole
McEntyre

5:30pm CrossFit

16 Rounds

3@85# the rest at 75#, 3 rounds or regular push ups the rest were...

11

Megan
McLean

5:30pm CrossFit

15 Rounds

+3, 95#, knee push ups