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.
We will have our 0530 class and then run heats starting at 0800ish for the Thunderbolt Cup.
Final run of Power Clean+Front Squat complex before re-testing our 5X5! Goal today is to complete 5 heavy singles. You can increase weight each time or stay at the weight you pick as long as it is a weight that pushes you to maintain proper form .
30 Clean & Jerk (135/95)
Compare to 20160826
Classic Bench mark! Goal should be to finish under 5 min, but do NOT sacrifice form for speed. If you did it in Aug of 2016, see if you can beat your previous time.
Happy 70th Birthday, Air Force! To celebrate, we will have a special Birthday WOD at the Combat PT Tent starting at 0556 and have heats going through 0800.
AF Birthday WOD:
5 Rounds of 1 Min AMRAPS for:
Wall Ball (20/14)
Hang Power Snatch (95/65)
Burpee to Plate (45# plate)
Russian KB Swing (53/35)
Ski Erg (for Cals)
Score = total reps and calories
This WOD will work “Fight Gone Bad” style, meaning there will be no break between AMRAPs. So, if you start on the wall balls, right when the minute of Wall Balls ends, your minute of Hang Power Snatches begins. At the end of the minute for hang power snatch, the minute for Burpee to Plate begins, and so on, and so on. So, highly suggest you keep track of when you have 10 seconds remaining in a given minute, hit a couple more reps, then at 5 seconds until the end, begin moving to the next station so you can begin as close to the start of the next minute as possible.
Video courtesy of CrossFit Aspire. Demo of burpee to plate. At the start, drop to the ground for your burpee, getting the chest and thighs to come in contact with the ground. As you come out of the burpee, either jump on the plate or step onto it. As long as you don’t step or hop off the plate until both feet are on the plate and your hips and knees are fully locked out.