Friday, September 21, 2018

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: Build to a 1-RM Bench Press over the course of 6-7 sets. Make sure you have a spotter in place and try to beat your previous max by 5#s.
– Metcon: This workout has the added challenge to force you to complete your wallballs UB. Break your sets of T2B/Push Press early so you’ll have the ability to maintain UB wallballs and not incur the burpee penalty.

Warm-up

Warm-up (No Measure)

5 Minutes of Dynamic Warm-up then with a barbell, a band, and wallball

3 Rounds of:

5 Yoga Push-ups

5 Push Press

5 Wallballs

25 Banded Pull-aparts

Rest as needed.

Strength

1): Bench Press (1RM)

– Rest 2:00 between heavy attempts

– Beginner: 5 x 5, adding weight if form permits

2): Metcon (No Measure)

Metcon Prep

2 rounds:

5 Push press

5 T2B

10 Wallballs

Metcon

BP “Bobby Axelrod” (Time)

For time (15:00 cap):

21-15-9

Push Press (135, 95)

T2B

*33 UB Wallballs after each set (20, 14) (10’, 9’)

*If you break during your wallballs Complete 10 Burpees

**cap increased from 12:00m from 6/22/18

Rx+:(Reps of 30-20-10) (30, 20)

L3: (115, 75)

L2: (95, 65) (Knee Lifts) (14, 10)

L1: (75, 55) (Abmat Sit-ups) (10, 8 not UB)

Accessory

DB Rollback Tricep Extensions: 3 x 15. Rest 60s.

*Can be done on the floor or a bench