Tuesday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

AMRAP x 2 MINUTES

20 Jumping Jacks

8 Box Step-ups

-:30 Rest-

AMRAP x 2 MINUTES

20 Mountain Climbers

10 Russian KBS

-:30 Rest-

AMRAP x 2 MINUTES

5 Box Jumps

10 Air Squats

Strength

Front Squat (5RM)

ON A 15:00 RUNNING CLOCK…

Build to a 5RM Front Squat

(Score is Weight)

Workout

“THE HULK” (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

5 Front Squats (185/125)|(135/95)

7 Box Jumps (30/24)

10 KB Swings (70/53)|(53/35)

(Score is Rounds + Reps)
*New NCFIT Classic Workout

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Tuesday CF 3/17/20

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

2 ROUNDS

5 Bootstrappers

10 Alt Groiners

10 Cossack Squats

10 Scap Pull-Ups

2 ROUNDS

5 Kip Swings

5 MedBall Front Squats

5 MedBall Strict Press

5 MedBall Push Press to Target (WB Target)

5 Wall Balls

Strength

Back Squat (20RM)

FOR LOAD

20RM Back Squat

(Score is Load)

Workout

Metcon (Time)

FOR TIME

60 Wall Balls (20/14)|(14/10)

60 Pull-Ups

80 Sit-Ups

40 Pull-Ups

40 Wall Balls

-Hard Cap 15:00-

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Foam Roll (IT Band – L)

2:00 Foam Roll (IT Band – R)

2:00 Foam Roll (T-Spine / Upper Back)

(No Measure)

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Monday F45 3/16/20

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

AMRAP X 5 MINUTES

10 Scap Push-ups

5/5 SA Ring Rows

10 Push-ups

5 Slam Balls

10 Slam Balls Strict Press

Strength

Bench Press (5RM)

ON A 15:00 RUNNING CLOCK…

Build to a 5RM Bench Press

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

25 DB Bench Press (35/25)|(25/15)

25 Slam Balls (30/20)|(20/10)

25 Ring Rows

-13:00 Hard Cap-

(Score is Time)

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Monday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

:20 ON / :10 OFF x 9 SETS

MVMNT 1 – Mountain Climbers

MVMNT 2 – DB Deadlifts

MVMNT 3 – DB Bent Over Rows

Strength

Sumo Deadlift (6-4-2-6-4-2)

6-4-2-6-4-2

Sumo Deadlift*

*Second set of 6-4-2 should be heavier than your first set of 6-4-2

(Score is Weight)

Workout

Metcon (Time)

2 ROUNDS FOR TIME

30 Deadlifts (185/125)|(135/95)

20/15 Cal Bike

10 DB Renegade Rows (40/30)|(25/15)

(Score is Time)

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Happy (Belated) Birthday, Jamie Colbert & Wade Slechter!

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

BODYWEIGHT FLOW…

2 SETS

10 Alt. Groiners w/ Reach to Ceiling

10 Standing Trunk Twists (each side to side = 1 rep)

10 Alt. Leg Swings

10 Wide Stance Reach-Thrus*

10 Controlled Broad Jumps (land soft)

*Wide-legged stance, reach down to between the feet and then thru the legs

Then…

1 SET

:30 Hollow Hold

1:00 Plank Hold

:30 Bar Hang

1:00 Active Squat Hold

Extended Warm-up

Metcon (No Measure)

3 SETS FOR QUALITY*

5-10 Reps of Strict HSPU or DB Press

5-10 Reps of Strict Ring Rows

*Adjust up or down as needed. Deficit HSPU or Elevated Ring Rows for more advanced.

(No Measure)

Workout

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 16/13 Cal Bike

MIN 2 – 15 Toes to Bar or 20 Sit-Ups

MIN 3 – Max DB Renegade Rows (50/35)|(35/20)

MIN 4 – Max Rope Climbs

*1 RR = Row L + Row R + Push-up

(Score is Total Reps Each Station)

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Sunday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

PARTNER WARM-UP / EACH COMPLETE 3 ROUNDS!

PARTNER 1:

5 Squat Jumps

5 RDLs

5 Clean Pulls

5 High Pulls

5 Muscle Cleans

PARTNER 2: Row (Increasing effort each set…EZ, Mod, Hard)

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

500m Row

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

1000m Row

40 Power Clean (155/105)|(115/75)

1500m Row

20 Power Clean (185/125)|(135/95)

*P1 works while P2 rests. Partners must alternate every 250m on each row. Partners can switch as needed on the Power Cleans.

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching*

*Suggested Flow…

Cobra Stretch

Pigeon (L-side)

Pigeon (R-side)

Seated Forward Fold

Rebound Recovery

(No Measure)

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Sunday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

3 ROUNDS (6 MIN MAX)

5/5 SA KB Sumo Deadlift

5/5 SA Russian KettleBell Swing

10 Ring Rows

100m Run

Strength

Metcon (No Measure)

4 SETS FOR QUALITY

1 Kip Swing + 1 Pull-up x 5 Reps

10 Diamond Push-ups

:30 Single Arm (L) / Single Leg Plank (R)

:30 Single Arm (R) / Single Leg Plank (L)

(No Measure)

Workout

Metcon (5 Rounds for time)

EVERY 2:30 x 5 SETS

10 Pull-ups

15 Russian KBS (70/53)|(53/35)

200m Run

(Score is Each Round for Time)

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Happy Birthday, Christy!

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

PARTNER WARM-UP / EACH COMPLETE 3 ROUNDS!

PARTNER 1:

5 Squat Jumps

5 RDLs

5 Clean Pulls

5 High Pulls

5 Muscle Cleans

PARTNER 2: Row (Increasing effort each set…EZ, Mod, Hard)

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

500m Row

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

1000m Row

40 Power Clean (155/105)|(115/75)

1500m Row

20 Power Clean (185/125)|(135/95)

*P1 works while P2 rests. Partners must alternate every 250m on each row. Partners can switch as needed on the Power Cleans.

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching*

*Suggested Flow…

Cobra Stretch

Pigeon (L-side)

Pigeon (R-side)

Seated Forward Fold

Rebound Recovery

(No Measure)

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Saturday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

PARTNER WARM UP – Partners will perform max reps of a movement at their station for a 30s window before switching!

ROUND 1

P1: Lunges

P2: Mountain Climbers

ROUND 2

P1: Step Ups

P2: DB Strict Presses

ROUND 3

P1: Up-Downs

P2: Broad Jumps

Strength

Metcon (No Measure)

3 SETS

10/10 DBL DB Split Squats (Suitcase)

12 Alt. DB Strict Press*

1:00 EZ Row

*Both DB held in front, alternate pressing arms for 12 reps.

(No Measure)

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 16 MINUTES*

4 DB Front Squats (50/35)|(35/20)

3 DB Box Step Over (20)

2 DB Thrusters

1 DB Devils Press

*Partner 1 completes one full round while Partner 2 rests. Then switch roles.

(Score is Rounds + Reps)

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Friday CF 3/13/20

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

100m Jog

5 Push Up to Pike

10 Med Ball Cleans

5 Med Ball Thrusters

10 Kip Swings

Strength

Push Press (10RM)

FOR LOAD

10RM Push Press

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 15:00 RUNNING CLOCK…

Buy-In:

100 Wall Balls (20/14)|(14/10)

In the remaining time…

AMRAP of:

10 Thrusters (115/75)|(75/55)

10 C2B Pull-Ups

(Score is Rounds + Reps)

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