1: 4 rounds
2: 4 rounds
3: 3 rounds + 6 squats
4: 3 rounds + 3 power cleans
5: 3 rounds + 3 power cleans 

With ~100lb Sandbag 

4+1 / 4+1 / 4 / 3+2 / 3+6

M/45
RX
3+1/3+3/3/3+12/3+10

Rx= 24 Rounds

M/38/6’/173#

5+6/5+2/5+1/4+17/4+8 Rx

Deo gratias

At 135 lbs
23 rounds + 9 reps
Total 423 reps ... 

4r+  4
4r
3r+  12
3r+  12
3r+  9

At 105#
4 rounds + 5 squats
5 
4 + 5 squats
4 + 3 squats
5 
22 rounds + 40 reps =436 reps

61/5'8"/153

5/6/2023:  25 rnds+10 reps=460 reps at 105#,
9/12/2017:  20 rnds+7 reps=367 reps  at 120#
1/18/2015:  25 rnds+10 reps=460 reps at 125#
2/3/2013:  20 rnds+25 reps=381 reps at 115#
5/4/2012: 18 rnds at 115#

Rx’d
4 rounds and 6 pushups 
5 rounds 
4 rounds and 8 squats 
4 rounds and 7 squats 
5 rounds and 2 power cleans

M/56
95#
20+18 reps

Rx 15+

42 YOF 207 LBS
Max rounds in 3 minutes of:
3 power cleans 74 lbs
6 push-ups on knees
9 air squats
5 rounds
Super proud of myself!! 

M- 53/ 5'7 / 210 
Intermediate scale
i totally screwed this up the other day so I re-did it today-PC125#/3, 6 pushups, 9 air squats.
1- 3rds. +3+6
2- 4rnds +3
3- 4rnds +3
4- 4rnds +1
5- 4rnds

Max rounds in 3 minutes of:
3 power cleans
6 push-ups
9 air squats

4 rounds + 1 power clean
3 rounds + 3 power cleans + 5 push-ups
3 rounds + 3 power cleans
3 rounds + 1 power clean
3 rounds + 3 power cleans

Rx option 
1.- 4 rounds
2.- 3 Rounds 
3.- 3 Rounds 
4.- 3 Rounds 

Intermediate option:
Max rounds in 3 minutes of:
3 power cleans- 85 lb
6 push-ups on knees 
9 air squats

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

1- 4 rounds
2- 4 rounds
3- 4 rounds
4- 3 rounds + 9 reps
5- 3 rounds + 9 reps

95# - 2-3-3-3-3

M/44/140lb 

20+21 RX

1:  4+3
2:  4+2
3:  4+5
4:  4+5  
5:  4+6

Scaled to 3 rounds x 3 rounds
 115#
leaning pushups on 24” box
 air squats

Intermediate 18 rounds (4,4,3,3,4)

M/40yo/173cm/79k
Intermediate option
4r/3r/3r/3r/4r

M 54 86kgs

RX 
4-4-4-4-4

Beginner 
20 rounds 

28YOM/ 143.7CM/ 73.5Kg
Rx:
24 Cycles in 5Rds with 6 additional reps between 2 cycles

95lb
23 rounds

Rx - 4-4-4-3-3

m/39/241

5+1
5+2
4+12
4+11
5+0

4 set every rounds so 

360 reps!! 

Completed on 240615
Scaled to 115# PC
4+3 across the board

It was a rougher go this time around.  Not sure why but just didn't seem to have much in the tank.

Compare to 230506: Same scale 4+14, 5, 4+11, 4+3, 4+1

M55/150ish

115# PC’s

4+2
4+2
4+3
4+3+6
5

394 reps

Shout out to all my fellow Chiefs (CG and Navy!)

Rx’d:  
Rd 1:  7 rds
Rd 2:  6 rds + 1 rep
Rd 3:  5 rds + 6 reps 
Rd 4:  5 rds + 1 rep
Rd 5:  5 rds 

512 total reps

230506:  6+14, 6+1, 5+14, 5+11, 5+3 ( 529 total reps) (Standing PR)

Too hot out the gate, cost me in the last 3 rounds 

M/40
Rx
4+3
4+3
4+2
4
4+1

369 total reps 

M 53/195/6’
5rnds+2
5rnds+1
4rnds+3+6+6
4rnds+3+6
4rnds+3

5, 5.1111+5.3333+5.5+5.7776

26.722 rounds

90lb barbell 

3, 4, 3+12, 3+10, 3+7

115 lb barbell

RX’d 

1: 5
2: 5
3: 5
4: 4+3 
5: 4+3

23 rounds + 6 

16 total, 3, 4, 3, 3, 3, 95# on the bar

Uff da

5, 5, 4, 4, 4.

Did this one at home, only have a 45# bar

1 - 4
2 - 4 +1
3 - 4
4 - 4
5 - 3+3

Rx’d

5+10
4+9
4+1
4+3
4+11

=412 reps 

Rx 135 PC

3
3
3
3
3

Scaled
5 Rounds AMRAP in 3 minutes of:
3 x Power Clean @ 95
6 X Push Ups 
9 X Air Squats
1 min rest between cycles

3 + 3 PC / 3 + 3 PC / 3 / 3 + 3 PC / 3 + 2 PC

Intermediate (125)
4+3, 4, 3+15, 3, 3

Max rounds in 3 minutes of:
3 power cleans
6 push-ups from the knees
9 air squats

3+9
3
2+9

Rx
6r+11, 6r+1, 5r+15, 5r+6, 5r+14 = 533

230506
6r, 5r+12, 5r+6, 5r, 5r = 486

Son(16)
Intermediate (125lbs)
5r+2, 4r+8, 4r+6, 4r+1, 4r+9

230506 (@95lbs)
4r+3, 4r, 3r+14, 3r+10, 3r

Har(16)
Intermediate (125lbs)
4r+3, 4r+3, 3r, 3r, 3r

4 4 4 4 5 RX

37 / M / 5'9" / 140lbs

20lb dumbbells power cleans

4 rounds + 3
3 rounds + 3 + 6
3 rounds + 3
3 rounds
2 rounds + 3 + 6

20lbs was too light, but I wanted an exact compare-to from last year.

4+15
4+3
3+9
3+6
3+4
Rx

Beginner: 4-4-4 rds w/ 65lb PC, push ups, air squats. 1k run 5:13

Cycle 1:  4 Rounds
Cycle 2: 4 Rounds
Cycle 3: 4 Rounds
Cycle 4: 3 Rounds
Cycle 5: 3 Rounds

DAILY WOD - “The Chief” 

Max rounds in 3 minutes of:
- 3 power cleans @ 135lbs 
- 6 push-ups
- 9 air squats

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

Rounds Completed 
Rnd 1 - 4 
Rnd 2 - 4 
Rnd 3 - 4 
Rnd 4 - 4 + 3 Power Cleans 
Rnd 5 - 4 + 3 Power Cleans 

23 total

Intermediate, sort of
75 lb barbell
R1: 3 
R2: 4
R3: 3
R4: 4
R5: 4

30/175/5”6 

RX weight 15 + 3 rounds

knee push ups 

A Navy workout on the Army’s birthday?

Rx’d 

Cycle 1: 3 Rounds
Cycle 2: 4 Rounds
Cycle 3: 3 Rounds
Cycle 4: 3 Rounds
Cycle 5: 4 Rounds

Total: 17 rounds

Rx’d 

Cycle 1: 3 Rounds
Cycle 2: 3 Rounds
Cycle 3: 3 Rounds
Cycle 4: 3 Rounds
Cycle 5: 3 Rounds

Total of 15 Rounds

Chief Rx

30 rounds 

Much appreciation!

42/m/509/170

16 sets

54 yo M/ 5'9"/ 150 lbs

As Rx'ed
4 rounds
3 rounds + 3 power cleans + 6 pushups + 7 squats
4 rounds
4 rounds + 1 power clean
4 rounds + 2 power cleans

Total 19 rounds + 6 power cleans + 6 pushups + 7 squats
361 total reps

54/214/60”/M

Scaled. 5 rounds of 4 sets every 3 min. Used 30lb dbs and push ups on a 3 in lift. I’m smoked.

41 age 

interm 
17 rounds 

Inter 55kg
21 total

105lbs: 5+1 / 5+3 / 5+13 / 5+10 / 5+6

Compare: 95lbs  - 5+3; 5+4; 5+3; 5+3; 5+2

Intermediate 125#
4+3; 4+15; 4+3; 4+8; 4+7
M, 61, 164, 5’8”

4+1,4,3+3+6,3+3+6,3 even. Twin knobs CH, 125 PC. Humidity just wrecked me…Last was 4+3,4,4,4,4+1 at 135. 

Chief RX
4+11 
4+7
4+16
5
5+3
Thank You for your Service!!! 🇺🇸

"The Chief" in honor and recognition of all CPOs, past and present Thanks to them and their families:
Max rounds in 3 minutes of:
3 power cleans *70#
6 push-ups
9 air squats

1) 4+3 PC+6 PU
2) 5
3) 5+ 2PC
4) 6+3 PC+6 PU
5) 6 + 3PC

♀ 55-59

42yom 
105 (all I have handy)
Rx’d 

4
4
3
3
3

Did our Friday Bulletproof workout instead (combo of 240612 and a Kelly Brown mod)

3 Rounds For Time
400m Farmer Carry (2x35# KBs)
35 Situps (Butterfly, AbMat)
14:08
3 min rest
18 min AMRAP
250m row
10 Box Jump (20”)
10 Deadlift (135#)
10 WBS (14#, 10’)
5rds + 250m + 3 BJ

First FC was unbroken, and I jogged all 3.  I didn't have much gas left after the 2nd round of the AMRAP, but I at least managed to hit my minimum goal of 5 rds.  I will likely hit The Chief tomorrow.

M/49/6'2"/185#

Modified to 53# DxKB cleans the rest as rx'd 
5 rds each cycle 

***finished the 5th round in each cycle with 1-3 seconds left on the clock

35/M/5’6/168 - 1 year into CrossFit 
RX
4+ / 4+ / 3+ / 3+ / 3+
Hardest part is keeping track of the additional reps each round.

Question: 
1. How are y’all keeping track of reps each round?
2. Do you start over each round or continue from your last round?

3+1pc
3+1pc
3+5pu
3+1pc
3+5sq

Max rounds in 3 minutes of:
3 power cleans
6 push-ups
9 air squats
95-lbs
3-8
4
4-3
4-3
4-3

Rx
5+15
6
6+8
6+9
7+1&1/2😜

Subbed for cleans with 2x24 kg kettlebells ;

4-4-4-5-4 => 21

Rx (60kg)
6 rounds every cycle (vs 5 in 230506)
 had 10-15s at the end every time but didn’t do extra reps for recovery 

Round 1: 4 
Round 2: 4+14
Round 3: 4+1
Round 4: 4+1
Round 5: 4
Rx 

15 rds, sx, #95

M-43/178/77kg

Warm up 
strenght:
2 snatch@RPE 6 (50kg)
2 snatch@RPE 7x2 (52kg)
2 snatch@RPE 8x3 (54kg)
WOD: Kelly Brown:
44 SDHP@kb20 (440 m Row)
10 deadlift (124kg)
10 box jump 24 inch (30 inch I do not have)
10 thruster Dxkb16 (wall ball 30lb)
time: 40’ 12’’

Rx: 20 rds
5+4+4+4+3
230506: 17 rds

Rx: 17 rounds 
4+1
4
3+16
3
3+1

M/50-54 👨🏻‍🦳
Rx’d 5 x 3 rounds
18:47

Max rounds in 3 minutes of:
3 power cleans 30kg
6 push-ups
9 air squats

1- 5 cycles + 3 cleans
2- 5 + 1 clean
3- 4 + 7 squats
4- 4 
5- 4 + 3 cleans

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

Globo wod:  If you are using iron plates today its OK to elevate the bar to the 1st pull height or to do low hang power cleans if the plates aren't standard size. Dumbbell sub 35/50lb dumbbells.  All other movements as Rxed.