Today is the culmination of all of our front squat and press strength work. We are testing our max effort thruster. The thruster combines the front squat and press. It is a great test of strength and power. The lift comes from the rack. Good luck!
Max effort thruster
2 min Coach's choice cash-out.
Today's workout, The Chief, was introduced to the CrossFit community on September 14, 2008. CrossFit described it as follows:
"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."
Coach Leslie's brother, Kirk Allen, is retired Chief Petty Officer. Today, when you do this workout, please give thanks to CPO Allen, and all of his fellow Chiefs. Go Navy!
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
9 Air Squats
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Compare to Jan 31, 2014
Coach Leslie loves to overhead squat:-)
Today's workout requires two barbells. This is Coach Leslie's favorite type of workout. The more barbells the better!
21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Overhead Squat, 135/95 lbs
This is a Beyond the Whiteboard Fitness Level Heavy workout
September Open Prep Clinics! Dates TBA
- Double Unders
October 10 - Nov 10 - CrossFit Games Open
Record your WOD on Beyond the Whiteboard.
Do you need CrossFit or yoga gear? Click on the links below to buy through our Just Strong, Reebok, Rogue or Hylete Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
Check out our Flickr page!