CrossFit I35 WOD 5/18/16

Strength Bench Press waveload of: 8,7,6,5,4,3,2,1 reps EMOM for 8:00 – before starting use a few sets to work up to an 8rm and begin the waveload there, up from last week. Then 5 rounds for time of: Front Squat*, 70% 1RM, 30 secs Rest, 30 secs Shoulder Tap, 30 secs Rest, 30 secs *Rx…

CrossFit I35 WOD 5/17/16

Strength/Skill Every 1 minutes for 10 minutes 3 power clean + Jerks.  One power clean and jerk for each rep.  No touch and go don’t rush.  Press outs are misses.   Then 5 rounds of: 1:00 ME Thrusters 105/75# 1:00 ME T2B 1:00 Rest Capacity Buyout 40:00 AMRAP with HR between 140-150BPM: 100′ Kettlebell Farmers…

CrossFit I35 WOD 5/14/16

Wendler Press Cycle Week 3 5,3,1+ @ 75, 85, 95% Then CrossFit: Have a Ball! Partner up with someone of similar skill level. With a med ball (20/14) for each movement, complete the following: 100 around the worlds 90 wall balls 80 partner sit ups, passing the ball each rep 70 overhead walking lunges 60…

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,…