Headlines and the Impossible AMRAPS

Monday…Time for Headlines F3 Foods has extended their 20% off sale through the end of September. I recommend that if you are having a hard time getting your eating on track you try them. You don’t need to order full weeks of food or a preselected menu. If you only want or need help with lunches go to the ala carte section and only order the lunches, and only the ones you want. F3Foods.com We have had a busy run of events going on here from classes to outings. I’d like some input on what you liked and didn’t like and what you’d like to see us do or who we should bring in next. Make sure you aren’t losing steam on the girls challenge. Keep going and get them done. This is a very hard challenge but you are all up for it. NEW CHALK RULES…I don’t know if you all know it or not but keeping these floors clean is the bane of my existence. That might be a slight exaggeration but it really is a big job. Please help me out. Try to keep the chalk dust down and leave the chalk blocks in the bucket. 5 Min AMRAP: 100 Double Unders (Jump Touches to a target 8-12″ above reach) 75 Squats 50 KB Swings 53/35 25 Burpees 3:00 Rest 5 Min AMRAP: 25 Burpees 50 KB Swings 53/35 75 Squats 100 Double Unders (Jump Touches to a target 8-12″ above...

WOW #20

Ok… Here is week #20 of the WOW. Participation has dropped a lot so I think it might be time for a restart and a very straight forward WOW. Let’s go back to where it all started WOW#1 3:00 AMBAP Calories on the Rower 30/20 Max Rep Burpees Men will do 30 Calories and Women will do 20 calories on the rower and will then use the remaining time to do as many burpees as they can. In case of a tie the winner will be whoever got their calories done...

Strength and Endurance 9/16 – 9/22

Strength WOD’s: Strength Programing this week will be the Same exercises on the same day as last week. The differences will be that this week all sets will be 3 reps (Still max reps on set 3). #1. Shoulder Press 3 x 70% 3 x 80% 3+ x 90% 5 x 15 Dips 5 x 10 Chin Ups #2. Deadlift 3 x 70% 3 x 80% 3+ x 90% 5 x 12 Romanian DL 5 x 15 Hanging Leg Raises #3. Clean 3 x 70% 3 x 80% 3+ x 90% 5 x 15 Shrug 5 x 10 DB Rows #4. Back Squat 3 x 70% 3 x 80% 3+ x 90% 5x 15 Weighted Step Ups 5x 15 GHD Sit Ups Endurance WOD’s: #1. 3 x 200, 400, 800 Rest 1:1 #2. 3 x 1 Mile / 5:00 Rest #3. 5k Time...

Warm Up 9/16 – 9/22

400 m Run 20 Leg Swings (Each Direction, Each Leg) 15 Scorpion Stretch 15 DB Thrusters 15 Bottoms Up KB Press 15 KB Windmill 10 Single Arm KB Clean and Jerk