Keto CrossFitter: "The Chief"

Thursday, November 15, 2012

"The Chief"

5 x 5 Squat Clean @ 85/85/95/105/115#

5 x 5 Front Squat @ 115/125/135/145/155#

WOD

"The Chief"

5 rounds of 3 minute AMRAPs with 1 minute rest

3 Cleans @ 95#

6 Pushups

9 Squats

4/4/4/4/5

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OPEN WOD's

The Girls

Angie, 19:40, 5/4/13
Annie, 6:24, 7/27/15
Barbara 31:52, 1/21/08
CF Total 576.4#, 6/1/12
CHELSEA
Christine 9:18, 5/24/10
Cindy 18+15, 11/7/14
Diane 7:23, 6/5/12
Elizabeth 10:02, 8/8/11 (bar dips)
EVA
Fight Gone Bad, 289 reps, 1/18/19
Filthy 50 24:43, 5/24/11
Fran 4:09, 4/2/13
Grace 2:35, 5/11/13
Helen 10:33, 6/30/13
Isabel 3:58, 4/27/15
Jackie 8:15, 5/19/13
Karen 7:09, 7/6/13
Kelly, 29:08, 6/8/14
Linda 135# DL, 85# Bench, 95# Clean, 3/30/13
Lynne @ 75#, 32/87 reps, 1/25/12
Mary 7 rounds + 15 reps, 3/5/12
Nancy, 26:55, 8/27/11
Nicole, 5 rounds 83 Pullups, 7/6/14
Tabata This 42, 4/23/13

The Heroes

Abbate 34:12, 3/29/11
Blake 25:34, 2/14/12
Bradshaw 6 rounds in 20min, 10/24/11
Coe 23:05, 8/11/11
Danny 3 rounds +15 box jumps, 5/21/11
DT 12:33 77#, 4/29/11
Holleyman 30:12 @ 121#, 9/10/12
Jack 8 rounds, 1/4/11
Jerry 26:46, 6/12/15
Josh 14:27, 4/5/12
JT 14:23, 3/19/12
Klepto 23:44 @99#, 3/6/12
Manion (Ladder) 35:59, 4/30/12
Michael 26:24, 1/8/12
Morrison 23:43, 2/10/12
Murph 43:26, 5/27/19, 43:44, 5/26/14
Omar 11:29, 5/29/13
Rahoi 6 rounds + 12 reps, 2/6/12
Randy 4:55, 11/15/12
Rankel 7 rds @ 185#, 10/21/12
Sean, 17:21, 2/9/13
Wilmot (band dips) 20:47, 1/23/12
Wittman 22:57, 6/6/11
Zembiac @85#, 22:11, 5/25/14

Lifting PR's