Mobility WOD


Max rounds in 3 minutes of:
3 Power cleans (155 lb./115 lb.)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

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.

Karli’s high school got together to make historic almost-4,000 member Lip Dub video. Shot in one take, this video includes every student, teacher and staff member in the school, united for a single purpose: to produce the most creative video ever. Can you find Karli???

Fred Lowe, (age 62, 3-time Olympian) set new records and qualified for both the American Open and Senior Nationals this past weekend!!! Fred’s bodyweight 61.11 kg (134 lbs.) , snatch 78kg -miss (171 lbs.), 81kg (178 lbs.), 83kg- miss (182lb.); clean and jerk 92kg (202lb.), 97kg (213 lb.), 101kg (222 lb.); new national masters records in clean and jerk 97kg, 101kg; new total records. 178kg (391 lbs.), 182kg (400lbs.). Fred will be competing in the American Open in December, not in the Senior Masters Division, but in the Open Division, with athletes more than half his age. Fred is a certified bad-ass and is continuing to set new records.

Fred recently coached at an CrossFit Olympic Lifting cert and took time to lift at lunch.

Check out Fred’s history in Olympic lifting!

Post thoughts to comments.

Monday WOD, November 15, 2010

18 thoughts on “Monday WOD, November 15, 2010

  • November 14, 2010 at 9:43 pm

    I forgot to add to the post that University will be closed on Monday at 7 pm until 7 am Tuesday. If you are leaving the gym late Monday or headed to a Rooster class Tuesday, take an alternate route that doesn’t include Forest Park or any part of 7th St. Good luck 🙂

  • November 15, 2010 at 7:26 am

    19.5 rounds @ 135#
    The Roosters we talking post Chief if someone would get 25 rounds today –
    Chief will wear you out!!!!!!

  • November 15, 2010 at 9:38 am

    Where was Karli?

  • November 15, 2010 at 9:39 am

    21 Rounds (Rx) – 5 – 4 – 4 – 4 -4

    Run 5:00 AM Tuesday – Rivercrest

  • November 15, 2010 at 10:06 am

    20 rounds at 75lbs.
    of course Dike had to RX!! way to go.
    Run at RCCC at 5 am

  • November 15, 2010 at 10:42 am

    Mark… what is your suggestion on inov8 shoe?
    there are so many. I think you have the lite 230


  • November 15, 2010 at 11:21 am

    INOV-8 / F-Lite 230 – zappos has them

    Ronin has been wearing them for awhile and is a big fan

  • November 15, 2010 at 11:22 am

    23.5 rounds RX. Great WOD.

  • November 15, 2010 at 12:12 pm

    Thanks Mark…. guess Miles was sleeping in!!!!

  • November 15, 2010 at 12:32 pm

    19.5 rds at 135. i wanted it to end after 3 rds.

  • November 15, 2010 at 12:56 pm

    This is from my sister. I have no idea what any of it means
    “KC strip steak $9.00/lb
    Ribeye steak $9.00/lb
    Tenderloin $12.00/lb
    Steaks come in 10-12 oz. packages (tenderlions ~5 oz packages), cut 1 and 1/2 to 2 inches thick.
    All of our ground is currently spoken for (sorry), so we only have steak available. And everything is frozen, of course.”

  • November 15, 2010 at 1:41 pm

    16 rounds RX. I think this week is going to be crazy. Ryan I picked up some sidewalk chalk. Found two boxes BOGO.

  • November 15, 2010 at 5:49 pm

    Oh and Brent and Amy, Lane and I will see y’all at 5 RCCC 😉

  • November 15, 2010 at 5:50 pm

    5, 4.5, 4, 3, 4 = 20.5 at 135#
    nearly puked in 4th round when I missed a clean

  • November 15, 2010 at 8:54 pm

    21 rounds (95#) 5- 4- 4- 4- 4 I had 34 seconds left but my body refused to pick that bar up again..

    Good to see Amie bootless and kipping! Yay! She’s (almost!) back!!

  • November 15, 2010 at 10:01 pm

    21.5 rounds 95#
    5, .4.5, 4, 4, 4

  • November 16, 2010 at 6:44 am

    Thanks Faith! Good to be on the road to recovery!

    Happy Birthday to Mark Flores!! Mark got 25 rounds yesterday at 155 lb. – wow!!! Mark-here’s the recipe I told you about:

  • November 16, 2010 at 9:16 am

    Nice work Leah, you got me 😉 So, the more awesome you get, the more credit I get right? For introducing you to CF7? 😛

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