Announcements

Member Mash Early Registration is now open and runs through 9/26 (all payments will be processed or are due 9/26). If you have questions just ask a coach. Register here…

https://goo.gl/forms/uGYzePdtw9yyu3N23

Just one more week to get in on the Feral Fitness Challenge. Weight & Measurements to be taken next weekend! Use the link for more information and to get signed up…

https://app.wodifyrise.com/Event/Event.aspx?u=feralfitnesschallenge2018

CrossFit Feral – NW – OnRamp to CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Warm-up

*Same as last week, but include a

few new dynamic movements as

well as X-Band Walks x 10 steps

each direction

Strength

1a): Deadlift (4×5)

– rest 60s

– increase weight as last week

1b): DB Push Press (3×5)

– rest 60s

– slightly heavier than last week

Metcon

Metcon (2 Rounds for reps)

EMOM 12

Minute 1: 30 sec max cal row

Minute 2: 30 sec max rep KBS

Announcements

Member Mash Early Registration is now open and runs through 9/26 (all payments will be processed or are due 9/26). If you have questions just ask a coach. Register here…

https://goo.gl/forms/uGYzePdtw9yyu3N23

Just one more week to get in on the Feral Fitness Challenge. Weight & Measurements to be taken next weekend! Use the link for more information and to get signed up…

https://app.wodifyrise.com/Event/Event.aspx?u=feralfitnesschallenge2018

CrossFit Feral – NW – CrossFit

– Strength: Final week of back squats with the goal of performing 3 singles at 90% of your 1RM. Even if these feel easier than 90% stick to your current numbers and work on perfect reps.
– Metcon: Today’s metcon has multiple components to tax the posterior chain and aerobic system. Effort should be 100%

Warm-up

Warm-up (No Measure)

With a barbell + foam roller + heavy band

2 Rounds of:

6 RDLs

6 Front Squats

6 Front Rack Reverse Lunges

X-Band Walk x 10 Steps each direction

Foam Roll each Adductor x 10 passes each

Then,

5 Rollover to split stretch

10 Lateral Cossack Squats

10 Birg Dogs with a 3 count glute contraction on each rep (10 total reps)

Strength

Back Squat (3 x 3 @85%, 3 x 1 @90%)

Rest ~2:00 between sets

Metcon

Metcon (4 Rounds for reps)

EMOM 20:

Minute 1: 100 Ft. Front Rack Carry (53s, 35s)

Minute 2: 15 Russian Swings (70, 53)

Minute 3: 5 High Box Jumps (30, 24)

Minute 4: 15 Ball Slams (30, 20)

Rx+:(Band Resisted Swings) (36, 20)

L3: (53, 35) (24, 20)

L2: (45, 30) (20, 15)

L1: (35, 25) (20, 15 Alt. Step-ups)

*Alternate Options

– Ball Slams = Weighted Sit-ups

Announcements

Member Mash Early Registration is now open and runs through 9/26 (all payments will be processed or are due 9/26). If you have questions just ask a coach. Register here…

https://goo.gl/forms/uGYzePdtw9yyu3N23

Just one more week to get in on the Feral Fitness Challenge. Weight & Measurements to be taken next weekend! Use the link for more information and to get signed up…

https://app.wodifyrise.com/Event/Event.aspx?u=feralfitnesschallenge2018

CrossFit Feral – NW – CrossFit

– Strength: Today’s gymnastics superset entails ”sub-maximal” work meaning you’ll stop 1-2 reps shy of failure for each set of HSPU and strict pull-ups. Keep track of your volume for each set. We’ll perform work for the next 3-weeks geared improving gymnastics local muscle endurance.
– Metcon: The goal of today’s metcon is 75% (sustainable) effort for all rounds. Start with an easy pace that you know you can maintain and work on maintaining that for the entire 12 minutes. DB Snatch should be light.

Warm-up

Warm-up (No Measure)

400 Meter Jog then,

10-8-6-4

Burpees

Alt. DB Snatch

*10s Elbow Plank after each set.

Then,

prepare for strength work.

Gymnastics

Week 1 of Gymnastics Endurance

1): Handstand Push-ups (3 X SubMax)

– rest 45s between sets

– submaximal = 1-3 reps shy of failure

– RX+ = strict

– beginner = box push-ups

2): Max Effort Strict Pull-ups (3 X SubMax)

– rest 45s between sets

– submaximal = 1-3 reps shy of failure

Set #1: Wide Grip, Pronated

Set #2: Shd width Grip, Supinated Grip

Set #3: Close Grip Supinated Grip

*Beginner: Partner Assisted

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

10 Alt. DB Snatch (50, 35) (total)

10 Burpees

200 Meter Run

Rx+:(3/2 Bar Muscle-ups each round before the DB Snatches)

L3: (45, 25)

L2: (35, 20)

L1: (30, 15)

Announcements

Member Mash Early Registration is now open and runs through 9/26 (all payments will be processed or are due 9/26). If you have questions just ask a coach. Register here…

https://goo.gl/forms/uGYzePdtw9yyu3N23

Just one more week to get in on the Feral Fitness Challenge. Weight & Measurements to be taken next weekend! Use the link for more information and to get signed up…

https://app.wodifyrise.com/Event/Event.aspx?u=feralfitnesschallenge2018

CrossFit Feral – NW – OnRamp to CrossFit

Warm-up

Warm-up (No Measure)

5:00 Dynamic

5:00 General Foam Rolling

Strength

1a): Front Squat (5×3)

– rest 60s

1b): Barbell Row (3×5)

– Rest 60s

1c): Thruster (Learn barbell thrusters)

Metcon

Metcon (AMRAP – Reps)

AMRAP 3:

7 Thrusters

7 Burpees

Rest 60s

AMRAP 3:

7 Thrusters

7 Burpees

Announcements

Member Mash Early Registration is now open and runs through 9/26 (all payments will be processed or are due 9/26). If you have questions just ask a coach. Register here…

https://goo.gl/forms/uGYzePdtw9yyu3N23

The Feral Fitness Challenge kicks off on Saturday 9/22 and will run through Thanksgiving EVE, just in time to enjoy your favorite holiday dishes. You may join up until the start day and payment for this one ($12) is due at time of registration. Use the link for for information and to get signed up…

https://app.wodifyrise.com/Event/Event.aspx?u=feralfitnesschallenge2018

CrossFit Feral – NW – CrossFit

– Metcon: Benchmark workout with a fair amount of work in 2 rounds. Be smart and don’t hit failure with your push-ups; break your sets strategically. 80% effort.

Warm-up

Warm-up (No Measure)

“Powerwalk Races”

Set up in rows as you would for a dynamic warmup. Coach calls “3-2-1-go,” and each “walker” leaves their mark. They “race” down and back and upon return, they high-five the person behind them in line, and that person takes off.

Then with the Remaining time:

Dynamic Warm-up

Skill

EMOM – Dips & DUs (AMRAP – Reps)

Every 1 min for 10 mins do:

Ring Dips Men=5, Women=3

30 Double Unders

RX+

Men = 10 ring dips

Women = 7 ring dips

Metcon

BP “New Workout Plan” (Time)

2 RFT (25:00 cap):

75 Air Squats

50 Push-ups

25 T2B

800m Run

Rx+:(50 Alt. Pistols each round in place of Air Squats)

L2: (50 Air Squats) (30 Box Push-ups) (Knee Lifts)

L1: (35 Air Squats) (15 Box Push-ups) (Abmat Sit-ups) (400-600m Run)

Accessory

Barbell Curls: 3 x 10. Rest 60s.