WOD: 4.25.13

“Your current safe boundaries were once unknown frontiers.”





Watch a video for this workout“The Chief”

3-minute AMRAP of:
3 Power Cleans (135/95)
6 Push-ups
9 Squats
Rest 1-minute
Repeat for a total of 5 cycles
As many rounds as possible
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.

WOD Demo with Foundation CrossFit


Watch a video for this workout“JOHNSON”

20-minute AMRAP of:
9 Deadlifts, (245/165-pounds)
8 Muscle-ups
9 Squat clean, (155/105-pounds)
As many rounds as possible
1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan.

He is survived by his wife Durinda Johnson.