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


Tuesday, July 11, 2017

Wednesday, 12 July


10-8-6-4-2
Thruster (95/135#)
2 Rope climbs