Saturday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

3 ROUNDS (6:00 MINUTE CAP)

5 Push Up to Pike

10 Alt. Groiners

5 Barbell RDL

10 Alt. Elbow Punches

5 Front Squats

Workout

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here

Saturday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

10 Air Squats

7 DB Upright Rows

5 Push-ups

(No Measure)

Saturday Squats

Metcon (Weight)

4 SETS ON A 12:00 CLOCK

10 Suitcase Lunge + Lunge to Curl*

10 Kang Squats

*1 Rep = 1 Lunge (R) + 1 Lunge (L) + Hammer Curl.

(Score is Weight)

Full-Body Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

6 Walking Lunges

4 V-ups

2 DB Thrusters

*Every round, the Walking Lunges go up by 6 reps, the V-Ups go up by 4 reps, and the DB Thrusters go up by 2 reps.

R1 = 6-4-2 / R2 = 12-8-4 / R3 = 18-12-6…and so on…

(Score is Rounds + Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

Friday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Cal Bike

5 Push Up to Pike

8 Slow Scap Pull Ups

8 Slow DB Deadlifts

Extended Warm-up

Warm-up (No Measure)

EMOM x 10 MINUTES

Min 1 – :50 Bike @ Moderate Pace

Min 2 – :20 Hollow Hang into 5 Perfect Kip Swings

(No Measure)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

20 Alt. Single DB Up-Downs (50/35)|(35/20)

25 Pull-Ups

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 EZ Pace Bike*

*Nasal Breathing Only

(No Measure)

Friday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

10 SA Russian DB Swing (R)

10 SA Russian DB Swing (L)

5/5 Single DB Deadlift

(No Measure)

Full-Body Strength

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

1:00 – DB Sumo Deadlift

1:00 – Tuck-Ups

1:00 – Wall Sit

-No Additional Rest b/t Sets-

(Score is Reps)

Full-Body Sprint Workout

Metcon (Time)

E2MOM x 10 MINUTES

10 Tuck Jumps

20 DB Hang Power Cleans

50 Double Unders

-Rest 2:00-

E2MOM x 10 MINUTES

10 Tuck Jumps

20 Alt. DB Snatch

50 Double Unders

(Score is Each Set for Time)

Finisher + NCMOBILITY

Metcon (No Measure)

5 SETS (:40 ON/ :20 OFF)

“Long” Plank*

Then…

Check out today’s NCMOBILITY from The Ready State!

*In the Long Plank, place you arms as far out in front of you as you can while maintaining an active hold.

(No Measure)

Thursday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row (EZ Pace)

10 Walking Lunges

5/5 KB Strict Press

Into…

2 ROUNDS

:45 Row (Mod Pace)

10 KB Deadlift

5/5 KB Strict Press

Into…

2 ROUNDS

:30 Row (Hard Pace)

10 KBS

:15 / :15 Front Rack Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

500m Row

20 KB Goblet Reverse Lunges (70/53)|(53/35)

20 Russian KB Swing

:30 KB Front Rack Hold (L)

:30 KB Front Rack Hold (R)

(Score is Rounds + Reps)

Thursday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

3 SETS (:20 ON / :10 OFF)*

MOVT 1 – Jumping Jacks

MOVT 2 – DB Alt. Snatch

*Both movements = 1 Set

(No Measure)

Push x Pull Strength

Metcon (Weight)

6 SETS ON A 15:00 CLOCK

12 DB Suitcase Shrugs

12 DB Strict Press

12 Single DB Front Raise

(Score is Weight)

Push x Pull Workout

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

1:30 – DB Floor Press

1:30 – DB Renegade Row

1:30 – Hollow Rocks

-1:30 Rest b/t Sets-

(Score is Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

Wednesday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :25 High Knees / :25 Butt Kickers

MIN 2 – 10 Scap Pull-Ups + Dead Hang on Bar

MIN 3 – :25 Inch Worms / :25 Good Mornings

MIN 4 – 10 Elbow Punches + 10 Strict Press

MIN 5 – :25 High Skips / :25 Jumping Jacks

MIN 6 – 10 Kipping Swings + Active Hang on Bar

Strength

Metcon (Weight)

ON A 12:00 RUNNING CLOCK…

Establish a Heavy Set of the Complex

2 Power Clean

+

2 Hang Power Clean

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

800m Run

Immediately Into…

5 ROUNDS

12 Toes to Bar

6 Power Clean (135/95)|(95/65)

6 Hang Power Clean

(Score is Time)

Optional Finisher

Metcon (No Measure)

TABATA

8 SETS (:20 on/:10 off)

Tuck Ups

(No Measure)

Wednesday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

8 Goblet Lunges + 8 Single DB Strict Press

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

10 Alt. Bicycle Crunches

10 Glute Bridge-Ups

10 Leg Lifts

(Score is Rounds + Reps)

Full-Body Sweat Workout

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – Cardio Choice

MIN 2 – AMRAP of 4 Single DB Deadlift + 4 Single DB Curls + 4 Single DB Push Press

-Rest 2:00-

AMRAP x 12 MINUTES

12 Up-Down + Tall Jump

12 Crossbody Mountain Climbers*

24 Plank Shoulder Taps

*1 Rep = L + R

(No Measure)

Finisher + NCMOBILITY

Metcon (No Measure)

AMRAP x 5 MINUTES

7 DB Around the World (L)

7 DB Around the World (R)

14 Standing Skull Crushers

then…

Check out today’s NCMOBILITY from The Ready State!

Tuesday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

20 DB Toe Taps

10 Scap Push-Ups

10 Up-Downs

Into…

AMRAP x 3 MINUTES

20 Single Unders

10 Scap Pull-Ups

10 Push-Ups

Skill

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – :50 Double or Triple Under Practice or Reps

MIN 2 – :50 Strict Muscle-Up or Pull-Up Practice or Reps

(No Measure)

Workout

Metcon (Time)

EVERY 3:00 FOR 5 SETS

15 Burpees

30 Air Squats

50 Double Unders

(Score is Total Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

Accumulate 5:00 in the bottom of an Inactive Squat

(No Measure)

Tuesday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

30 Mountain Climbers

20 Bicycle Crunches

10 Lateral Jumps Over DB

5 Up-Downs

(No Measure)

Push x Pull Strength

Metcon (Weight)

4 SETS ON A 12:00 CLOCK…

12 DB Chest Flys (:02 Pause at Top)

12 DB Upright Rows (:02 Pause at Top)

(Score is Weight)

Push x Pull Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

24 DB Alt. Hang Snatch

24 Alt. Jumping Lunges

24 Sit-Ups

(Score is Rounds + Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!