Posts during February 2012
02.28.12 Daily WOD
Complete the heaviest set possible:
This is a combination lift of four movements that make up one rep:
1. Deadlift from floor to knee height, return bar to floor.
2. Deadlift from floor to hip height, return bar to the knee height.
3. High Pull from knee height to full extension, return bar to the floor.
4. Power Clean
Perform 3 reps per set.
*Work up to the heaviest set of 3 reps possible.
Post heaviest set completed to comments.
152 cm box jump
02.27.12 Daily WOD
This ain't right
Complete 10 rounds:
5 DB Thrusters 50 lbs
Sprint 15 yards
Rest 15 seconds between rounds
Post the time for the last round to comments.
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FT vs. ST - TTMJ
02.25.12 Daily WOD
Fight Gone Bad
Complete three rounds of 1 minute at each station. Rest 1 minute between rounds.
Wall-ball, 10 ft target 20 lbs
Sumo deadlift high-pull 75 lbs
Box jump 20"
Push-press 75 lbs
Row for Calories
*Spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.
Post total score to comments.
Cassidy Hilton
02.24.12 Daily WOD
On the minute
Complete the following on the minute for 10 minutes:
3 Weighted Pull Ups
Max Rep Power Cleans 75%-80% of 1 RM
Post loads used and total reps to comments. 
CrossFit Football Trainer Seminar - Northampton, UK
02.23.12 Daily WOD
On the minute
Complete 2 Squats and 1 max height box jump on the minute for 15 minutes.
*70% of 1 RM for Squat
Post rounds completed, loads and height used to comments.
Chyna Cho - CrossFit One World
02.22.12 Daily WOD
Rest Day
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Gavri Grossman: Western WA Univ - Las Vegas Sevens
#OccupyStrength Chicago Results
"In football we always said that the other team couldn't beat us. We had to be sure that we didn't beat ourselves. And that's what people have to do, too-make sure they don't beat themselves...you'll find out that nothing that comes easy is worth a dime. As a matter of fact, I never saw a football player make a tackle with a smile on his face. Never. " - Woody Hayes
02.21.12 Daily WOD
Complete 7 rounds:
3 Deadlifts
3 Hang Power Cleans
*Do not let go of the bar during the round. Count a penalty if you come off the bar.
*Work up to the heaviest weight possible.
*Rest as needed between rounds.
*If you let go of the bar during the round count a penalty & immediately perform 5 burpees.
Post heaviest load completed to comments.
Marshall Airfield - Fort Riley, KS
02.20.12 Daily WOD
Crushing Helen
Complete 8 rounds for time of:
100 yard Sprint
8 KB Swings - 2 pood
5 Plyo Push Ups
*Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the ground, perform an explosive push ups that allows you to transition the hand on the ground to the hand on the plate and vice versa.
Post times to comments.
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#Occupy Strength Chicago
02.18.12 Daily WOD
#Occupy Strength Chicago
CF Football Total
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep
*Perform a singal maximal effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total
then...
Every 30 seconds...
1 power clean @ 70% of 1RM from CFFB Total
Death by ball slam*
*Do 1 power clean every 30 seconds, followed by ball slams
*Death by ball slam is 1 ball slam on the 1st interval, 2 ball slam on the 2nd interval, 3 ball slam on the 3rd interval, etc.
Post total number of rounds to comment
Jim Martin - Chicago, IL
02.17.12 Daily WOD
Rest Day
Enjoy the day off and prepare for #Occupy Strength on Saturday.
Kevin Kiff - SC Strength
02.16.12 Daily WOD
Complete 6 rounds:
3 Front Squats @ 75% of 1 RM
20 yard Flying Start
*For flying starts, take 10 yards to accelerate, you should be at full speed by the time you start the 20 yards.
*Rest 120 seconds between rounds.
Post loads used and fastest 20 yard flying start to comments.
Joe Szymanek
02.14.12 Daily WOD
Complete:
Sprint three 300 yard shuttles.
*Rest 5 minutes between efforts.
*300 yard shuttle runs are completed with (6) six 50 yard sprints. The objective is the change of direction; the ability to accelerate, decelerate into the turn, plant at the line and explode into a sprint.
Post fastest times to comments.
Nick Worthington - Deh Yak, Afghanistan
02.13.12 Daily WOD
Complete 5 rounds:
1 Push Press - 185 lbs
1 Strict Chin Up
3 Push Presses - 185 lbs
3 Strict Chin Ups
Max Reps of Push Press - 185 lbs
Max Reps of Strict Chin Ups
*Rest 90 seconds between rounds
Post number from max rep push press + chin ups of each round to comments.
Mervin McKay
02.11.12 Daily WOD
Complete:
8 Prowler Suicides
*Push the prowler, sled or flip a heavy tire for 25 yards. Touch and sprint back to the starting line. You have 60 seconds to walk back the prowler, sled or tire.
*Go as heavy as possible.
Post impliment and loads used to comments.
Jared Barkemeyer - AFA
02.10.12 Daily WOD
Complete 5 rounds:
3 Power Snatches
3 Snatch Pulls
3 Power Snatches
*Do not drop the weight, do not set it down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
*Rest 120 seconds between sets.
*Work up to the heaviest weight possible.
Post loads used and number of drops to comments.
CrossFit Football Trainer Seminar: CrossFit Northampton - Northampton, UK
02.09.12 Daily WOD
Death by Back Squat
Complete:
1 back squat the first minute, two back squats the second minute, three back squats the third minute and so on...
*This workout is performed at body weight or 225 lbs, which ever is more.
Post total minutes completed to comments.
02.07.12 Daily WOD
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150 lbs
*This workout comes courtsey of Outlaw CrossFit. To complete this workout as Rx, you must complete all 20 reps at 225 lbs. If you cannot do 225 lbs for the entire workout, then scale accordingly. Your score is the weight that is on the bar when you finish. If you take off weight, you can not add weight back on.
Post weight used and rounds complete to comments.
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Bruce Elebee - Brick CrossFit
02.06.12 Daily WOD
Complete:
3 RM Box Jump
4 x 30 yard sprint
2 RM Box Jump
4 x 20 yard sprint
1 RM Box Jump
4 x 10 yard sprint
*rest as needed between box jumps & sprints
*rest 30 seconds between sprints
Post 3 RM, 2 RM, 1 RM Box Jumps to comments.
02.04.12 Daily WOD
Complete as many rounds as possible in 15 minutes:
3 Any Way Overhead - 75% of body weight
6 Push Ups
9 Full Glute Ham Raises
*Any Way Overhead means just that. You can press, push press, push jerk, split jerk, rack jerk or any other way overhead. You can start and finish in a rack.
Post loads and rounds completed to comments.
Jocelyn Forest Haynes - SC Strength
02.03.12 Daily WOD
Emo Tabata Diane
Alternating Tabata Deadlift & Handstand Push Ups
For 20 seconds do as many reps of deadlift as you can. Rest 10 seconds. Then do as many reps of handstand push ups as you can in 20 seconds. Rest 10 seconds. Head back to deadlifts for 20 seconds and so on until you have done 8 sets of DL and 8 sets of HSPU.
*Perform 16 total sets (8 DL & 8 HSPU)
*Use a weight between 225 - 315 lbs.
*The whole workout will take 8 minutes.
Post total reps and loads used to comments.
CrossFit Football Trainer Seminar: CrossFit On The Move - Atlanta, GA
02.02.12 Daily WOD
Complete 6 rounds:
Max distance two handed plate pinch carries
*rest as needed between rounds.
Post distances and loads used to comments.
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