April 2, 2015

YOGA tonight 6:45pm.  If you are sore from the week this is a great way to work out some soreness and work on flexibility and have active rest.  Free for current members and $5 for non members.  Please spread the word!

Bench Press 65%x5 70%x5 75%x5

For Time:

50 Double Unders (sc 100 singles)

40 Floor Wipers (75/45)

30 Lateral Burpees

20 Frog Crunches

10 PVC Superman

April 1, 2015

Pheezy

Three rounds for time of:
165/115 pound Front squat, 5 reps
18 Pull-ups
225/185 pound Deadlift, 5 reps
18 Toes-to-bar
165/115 pound Push jerk, 5 reps
18 Hand-release push-ups

Compare to April 10, 2013

March 31, 2015

Strength: Power Clean 3×3 Hang Clean 3×3 Building up to heavy 3 rep max

For time:
400m Walking Lunge

Compare to September 2, 2014

March 30, 2015

Strength: Back Squat (pausing 3 seconds on a bench at just below parallel)  50% of 1RM  3 sets of 5

“Nicole”

As Many Rounds and Reps as Possible in 20 Minutes of:

Run 400m

Max Rep Pull Ups

March 29, 2015

Rest Day

March 28, 2015

Rest Day

March 27, 2015

WORKOUT 15.5

27-21-15-9 reps for time of:
Row (calories) *** ALTERNATE FOR THOSE NOT COMPETING IN THE OPEN: BURPEES
Thrusters

Men use 95 lb.
Women use 65 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.


Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.


Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 45 lb.
Women use 35 lb.


Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Boys use 65 lb.
Girls use 45 lb.


March 26, 2015

YOGA tonight 6:45pm!!

Back Squat +10 lbs on 1 rep max 80%x3 85%x3 90%x3

4 Rounds For Time of:

15 Superman

15 V-Ups

Run 200m with plate overhead (45/25)

March 25, 2015

Strength: Bench Press +5 lbs to 1 rep max before calculating percentage 80%x3 85%X3 90%x3

4 Rounds For Time of:

10 Sumo Deadlift High Pull (95/65)

10 Push Press (96/65)

10 Back Squat (95/65)

Happy 8th Birthday Brylynn!

March 24, 2015

Bowen

3 rounds for time of:
Run 800 meters
7 deadlifts (275-lb/185lb)
10 burpee pull-ups
14 reps (7 each arm) single arm kettlebell thrusters (55/35)
20 box jumps (24-inch box/20 inch box)

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, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.