Benchmark WOD: “The Chief” – CFS

Sep 15th, 2017

Category: CrossFit

Benchmark WOD: “The Chief” – CFS

Tory

The Showdown is Coming…
We’re excited to announce that our seventh annual Southie Showdown will be held on November 11th & November 12th! This is a two-day individual competition designed to challenge first-time competitors, fire-breathers and everyone in between. We have three divisions – Advanced, Rx, & Intermediate and expect over 250 athletes to compete!

This is a great community event and we hope all CrossFit Southie members will participate in some way – whether you compete, volunteer, judge, or just come by to spectate and check out the vendors! Save the date for what’s guaranteed to be a great weekend!

Want to Compete?
Registration for the Showdown will open on October 4th and typically sells out within 48 hours… so if you plan to compete, be sure to sign up fast! There are three divisions – Advanced, Rx & Intermediate. You can check out the suggested standards HERE and kick your training into high gear!

If you have any questions on how to get ready to compete or which division to sign up for, just check in with one of your coaches. We’re hoping to have a large Southie representation on the competition floor this year!

Want to Help Out? We need Judges & Volunteers!
With over 250 athletes competing, we need all the help we can get to help this event run smoothly. There are plenty of opportunities to get involved at some point over the weekend. No contribution is too small, and we thank you so much in advance for your help!

Judging is an awesome way to be involved in the action all weekend long and is a crucial job to running the Showdown. If you can count and are familiar with CrossFit movements, we can teach you how to judge – no experience required. All judges will receive a free t-shirt and lunch each day. To sign up to judge, please click HERE.

Not interested in judging, but still want to help out? You can be a volunteer! We have plenty of other jobs that we need help with – from working at the CFS retail tent, helping change out equipment, collecting score cards, etc. To see available jobs and to sign up to volunteer, please click HERE.

We thank you in advance for your support and we’re looking forward to another amazing Showdown!

Warm-up
2 Rounds
3 minute AMRAP for Quality
3 Muscles Cleans
6 Hand-Release Push Ups
9 Air Squats
Rest 1 minute
*Add light weight for round 2, repeat.

Accessory
3×10
GHD Sit-up
Glute-ham raise

WOD (20 mins)
“The Chief”
5 Rounds
3 minute AMRAP
3 Power Cleans (135, 95)
6 Push Ups
9 Air Squats
Rest 1 minute

Level 2- (115,75)
Level 1- (95, 45)

Scores/Comments from “The Chief” performed on 8/6/15

Rest 5 Minutes

Power Output Test
30/25 Calorie Assault Bike for Time*
*2 minute cap

DISCUSSION 6 Comments

  1. Chad Kucera 09/16/2017 at 2:09 am

    The Chief: 23, 3 round PR
    Power Output Test: 00:33…. fuck that!

  2. Kurt 09/16/2017 at 12:45 am

    22 Rx
    0:41 power output test

  3. Ben Brauer 09/15/2017 at 3:32 pm

    Chief: 26 @ 165#
    1:03 on the bike… 40 seconds slower than Elliot and Dan in the 6:30 am class??

  4. Jen Merinder 09/15/2017 at 2:53 pm

    Chief: 24 RX
    Power Output Test: 1:12

  5. Sean Flannery 09/15/2017 at 2:28 pm

    25 Rx, 30 is decent going to be fair!!
    1:36 on the bike

  6. Alec 09/15/2017 at 11:47 am

    30Rx, same as last couple times I’ve done The Chief. 31 some day!

    1:14 on power test.

    Happy Friday!