Tag Archives: box jumps

0920: Bowen

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.… Read More »


WU: Run 300, 10 m mobility lunges, 10 v-ups X3 rds 3 rep Push Press – begin at 70% of 3rm. Add wt. every minute for 5 minutes – Post heaviest effort? Met-con – 12 minute effort of: 10 kb swings 53/35 12 box jumps 14 abmat wt. sit ups 25/15 plate Mobility Minute: Mobilize… Read More »


0863: WU: 5 minutes WOD: For time Row 2000 50 box jumps 18″ for all athletes 1 mi run STRENGTH: 3X4 (4per leg) BULGARIAN SPLIT SQUAT @40% b. squat RM – use 24”box or bench for suspended leg. GA: Row 1000m , 25 box jump or step ups, 1000 m run