The Chief WOD is a relatively fast benchmark WOD that will push your abilities and endurance.
This WOD is also a benchmark WOD that is short (~20-minutes) but brutally awesome.
It’s a combination of bodyweight exercises and a weightlifting exercise.
The Chief Wod
Five 3-Minute AMRAP (as many rounds as possible) in 19 minutes
3 Power Cleans (135#/95#)
9 Air Squats
Then Rest 1 Minute
Repeat 5 More Times
What is a good score for the Chief WOD?
Aim for 4 rounds for each 3-minute interval.
For beginners, try scaling back the weight if you don’t think you can move 135#/95# easily for 15-minutes at a fast pace. Depending on where you are in your journey, maybe you start with just a training bar, maybe you’re starting with the 45# bar, or maybe you’re using dumbbells and doing dumbbell power cleans.
Use your judgment and safe lifting practices.
Then, try to increase rounds from there!
How do you do the Chief WOD in CrossFit?
You have five rounds of a 3-minute workout where you’re completing: 3 power cleans, 6 push-ups, and 9 air squats. The intent is to see how many times you can make it through the exercises in 3 minutes for all 5 rounds.
Ideally, you’d try to hit the same number in each round, but if you’re pushing as hard as you can, you might start slacking come that 5th round.
Who is the Chief WOD named after?
The Chief WOD is named after Navy Chief Petty Officer Mark Carter of Virginia Beach who was killed in Iraq at the age of 27.