Friday, July 21, 2017

Saturday, 22 July


Del 
For Time:
25 Burpees
400m run with a 20# medicine ball
25 Weighted pull-ups with 20# dumbbell
400m run with a 20# medicine ball
25 Handstand push-ups
400m run with a 20# medicine ball
25 Chest-to-bar pull-ups
400m run with a 20# medicine ball
25 Burpees
In honor of U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, died on June 25, 2011
To learn more about Del click here
Women's Rx:
14# Med ball
10# weighted pull-up


Wednesday, July 19, 2017

Thursday, 20 July


Metcon (Time)
5 rounds:
6 Squat Clean (135/185#)
10 Box Jumps (20/24")


Tuesday, July 18, 2017

Wednesday, 19 July


Chest-To-Bar Pull-ups (Strict CTB only. 3 sets of AMRAP.)


Metcon (Time)
With a 35/50# DB, complete the following:
3 rounds:
15 DB Snatch left arm
10 OH Sit-ups
15 DB Snatch right arm
10 OH Sit-ups


Monday, July 17, 2017

Tuesday, 18 July


Thruster (21 - 15 - 9 @ "Fran" Weight)
Rest 1 minute between sets


Metcon (Time)
6 rounds:
30 DU
10 KBS (1/1.5 pd)
5 Burpee
1 minute rest
Record total time (including rest)


Sunday, July 16, 2017

Monday, 17 July


400m Run
20 Wall Balls (14/20# to 10')
20 Pull-ups
800m Run
30 Wall Balls
30 Pull-ups
400m Run
20 Wall Balls
20 Pull-ups
30 minute time cap


Friday, July 14, 2017

Saturday, 15 July


Bowen (Time)
3 Rounds for time of:
800m Run
7 Deadlifts, 185/ 275#
10 Burpee Pull-ups
14 single arm KB Thrusters 35/ 53# (7 each arm)
20 Box Jumps, 20/24"
In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.
To learn more about Bowen click here


Wednesday, July 12, 2017

Thursday, 13 July


50 GHD Sit-up
4 rounds:
15 HS Shoulder Taps
20 Wall Balls (14/20# to 10')
20 Pistols
30 minute time cap