The Chief

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IMG_8194Skill Work
shuttle sprints

Traditional suicide sprint, 1/4 length, 1/2 length, 3/4 length, 1 length
Hand touches the line at each transition. Focus on the plant and direction change.

CrossFit Benchmark Hero WOD – “The Chief”
5 Cycles of 3 min AMRAP:
3 Power Cleans (135# M/95# W)
6 Push Ups
9 Air SquatsIMG_8195

1 Min Rest after each cycle
**Only full completed rounds count

Compare to Nov 2014 and MakeUp Day,
June 2013 and MakeUp Day,
February 2013 and MakeUp Day

Strength Focus
Dynamic Overhead Carry with Bands and KB’s
5×50′ overhead carry. Increase to AHAP for today.

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Fun, dynamic warmup and quick feet/agility skill work today!  We had some great races for those shuttle sprints!

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The Chief

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. – CrossFit.com

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Mikko Salo does “The Chief”

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Welcome back, Caitlin!!!
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