USAF SSgt Timothy P. Davis

CrossFit I35 WOD 5/10/16

Strength/Skill Every 2 minutes for 12 minutes 3 squat clean + Jerks.  One full squat clean and jerk for each rep.  Work to max for 3 on the 5th set and drop on the 6th.  Press outs are misses.   Then DT 5 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans,…

CrossFit I35 WOD 5/9/2016

Rich Fronig completes 2016 Regional Individual Event 1 in 6:11 Strength Wendler Squat Cycle Week 3 5,3,1+ @ 75, 85, 95%* *As always many of you will get a new max because of presumed max but getting a max single isn’t the point.  Total is on 6/18 Then 3 rounds for time of: Run, 400…

CrossFit I35 WOD 5/7/16

Strength Wendler Deadlift Week 2 Deadlift 3 at 70% 3 at 80% 3+ at 90% 1RM Lumberjack 20 20 Deadlifts, 275/185 lbs Run, 400 m 20 Kettlebell Swings, 32/24 Run, 400 m 20 Overhead Squats, 115/85 lbs Run, 400 m 20 Burpees Run, 400 m 20 Pull Up (Chest To Bar)s Run, 400 m 20 Box…

CrossFit I35 WOD 5/6/16

Strength Wendler Press Cycle Week 2 Press 3 at 70% 1RM Press 3 at 80% 1RM Press 3 at 90% 1RM Then Complete as many rounds as possible in 10 mins of: 50 Double Unders 10 Back Squats, 135/95 lbs Buyout Bench Press waveload of: 8,7,6,5,4,3,2,1 reps EMOM for 8:00* Warm up to a weight…

CrossFit I35 WOD 5/4/16

Strength Wendler Bench Press Cycle Week 3 Bench Press 3 at 70% 1RM Bench Press 3 at 80% 1RM Bench Press 3 at 90% 1RM Then 7 rounds of: 10 Deficit Pushups. (use kettlebell handles or parallettes) 10 Box Jump Overs 24/20″ 15 TTB Buyout Narrow Grip Bench Press 4 x 10 Lying Tricep Extensions…

CrossFit I35 WOD 5/3/16

Strength/Skill Alternating EMOM 10 Minutes 1 squat snatch @75% No press outs. 10 Split Jumps. Then 8 RFT Alternate 200m run with 200m row 10 Snatches 75/55 Buyout 4 x 10 Snatch High Pull.  Stay at the powerpoint move fast and wear straps if you have them.  If bar doesn’t come to the collarbone the…

CrossFit I35 WOD 5/2/16

Strength Wendler Squat Cycle Week 2 Back Squat 3 at 70% 1RM Back Squat 3 at 80% 1RM Back Squat 3 at 90% 1RM Then 4 rounds for time of: 15 C2B Pullups 5 wall walks 75 Double-Unders Buyout Squat 4 x 10 SwoleStice Running Progressions If you can walk for an hour without stopping…