Happy Birthday, Melissa!!!

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

1:00 Alt. Groiners

1:00 Bootstraps

Into…(8:00 Cap)

2 Quick Rounds

10 Air Squats Narrow Stance

10 Elbow Punches

2 Quick Rounds

10 Air Squats Wide Stance

10 RDLs

2 Quick Rounds

10 Empty Barbell Back Squats

10 Empty Barbell Hang Muscle Cleans

Strength

Back Squat (10RM)

FOR LOAD

10RM Back Squat

(Score is Load)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

75 Double Unders

15 Hang Squat Clean (95/65)|(65/45)

-11:00 Hard Cap-

(Score is Time)

/0 Comments/by

Monday 3/2/20

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

3 QUICK ROUNDS

30 Mountain Climbers

15 Sit-ups

10 DB Curl to Press

Strength

Bench Press (5-5-5-5)

5-5-5-5

Tempo Bench Press (2111)

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS

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

12 DB Renegade Rows*

*1 Rep = Row L + Row R (no push-up)

-into-

100 Sit-ups

-into-

30-20-10**

DBL DB Hang Snatch

**15/12 Cal Bike after each full round.

(Score is Time)

/0 Comments/by

Monday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

2 SETS…

20 Arm Circles Forward

20 Arm Circles Back

:30 Doorway Stretch (L/R)

AMRAP x 8 MINUTES

20 Shoulder Taps

5 Push Up to Pike

:20 Pike Hold

7/5 Cal Row

20 Mountain Climbers

5/5 Single Arm Bent Over Row→Rows in the top of the Push Up*

*May progress to Rows in the top of the Push Up as desired by the athlete.

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 8 MINUTES

12/10 Cal Row

10 HSPU

10 Renegade Rows (35/20)|(20/10)*

-Rest 2:00-

AMRAP x 8 MINUTES

12/10 Cal Row

10 HSPU

10 Renegade Rows (35/20)|(20/10)*

*Renegade Row = Row L + Row R + Push-Up

(Score is Rounds + Reps; pick up where you left off)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Child’s Pose

1:00 Saddle + Arm Cross (R)

1:00 Saddle + Arm Cross (L)

1:00 Child’s Pose

1:00 Rebound Recovery

(No Measure)

/0 Comments/by

Sunday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

Grab a partner and a Barbell!

1 ROUND EACH…

P1: AMRAP of…

5 Push-Up to Pike

10 Alt. V-Ups

15 Air Squats

P2: Run 400m

When P2 returns from Run, switch!

Into…

2 ROUNDS EACH…(need a barbell!)

P1: AMRAP of…

5 Romanian DL

5 Hang Muscle Clean

5/5 Elbow Punches

P2: 15 Burpees

When P2 finishes Burpees, switch!

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

18 ROUNDS FOR TIME

4 Burpees Over the Bar

6 Hang Power Clean (165/115)|(115/75)

100m Run

*P1 works while P2 rests. P1 completes a full round then athletes switch. Each athlete completes 9 rounds.

(Score is Time)

Finisher

Metcon (Time)

FOR TIME

100 Sit-Ups*

*Feet flat on ground, glutes must stay pinned to ground. Shoulders pass hips at the top of the sit-up.

(Score is Time)

/0 Comments/by

Sunday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

1 ROUND

10 Scap Pull Ups

10 Alt. Deadbugs

30 Single Unders

Into…

1 ROUND

8 Ring Rows

8 V-Ups

20 Single/Single/Doubles OR High Single Unders

Into…

1 ROUND

6 Jumping Pull Ups OR Ring Rows

6 Strict Knees to Chest

20 Double Unders OR Penguin Taps

Strength

Metcon (No Measure)

3 ROUNDS FOR QUALITY

5 Reps of 2-for-1 Pull-Up Drill*

10 Tempo Strict Knees to Chest (2121)

1:00 Max Double Unders or Double Under Attempts

*2-for-1 is 2 Kip Swings + 1 Pull-Up.

(No Measure)

Workout

“ICARUS” (Time)

FOR TIME

100 Double Unders

30 Toes 2 Bar

100 Double Unders

40 Pull-ups

100 Double Unders

50 Burpees

-15:00 Hard Cap-

(Score is Time)

/0 Comments/by

Saturday 2/29/20

CrossFit Feral – NW – CROSSFIT

Warm-up

400m group run

Dynamic Warm-up with Group stretching

Tabata (8 rounds)

alternate between Superman and Hollow Hold

Partner Workout

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 27 Min

400m run

20 Pull-Ups

30 Wall Balls

40 Push Ups

50 Abmat Sit-Up

60 KB Swings
With a partner

400m Run is together

All other work can be split however you see fit.

Only one partner working at a time.

/0 Comments/by

Saturday

CrossFit Feral – NW – FERAL45

Extended Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

100m Run

10 PVC Good Mornings

10 Alt. Lunge + Twist

10 KB Sumo Deadlift

10 Toe Touches

Strength

Metcon (3 Rounds for weight)

EVERY 3:00 FOR 3 SETS

10 SA KB Deadlift (R)

10 SA KB Side Bend (R)

10 SA KB Deadlift (L)

10 SA KB Side Bend (L)

(Score is Weight)

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 15 MINUTES

60/40 Cal Bike

40 Deadlifts (225/155)|(155/105)

200m Med Ball Run (20/14)|(14/10)

*Partner 1 works while Partner 2 rests. Split the work any way. Partners run together while swapping the MB as needed.

(Score is Rounds + Reps)

/0 Comments/by

Saturday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

AMRAP x 3 Minutes

10 Scap Push-Ups

5 Inch Worms + Push-Ups

10 Groiners + Twist

-Quick Rest-

AMRAP x 3 Minutes

12 Reverse Lunges

10 MedBall Strict Press

10 Broad Jumps

-Quick Rest-

AMRAP x 3 Minutes

12 MedBall Reverse Lunges

10 MedBall Push Press to Target

10 Box Jumps (or Step Ups)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

20 Box Jumps (24/20)

20 “Lunge” WallBall Shots (14/10)|(10/8)*

*Athlete executes an alternating reverse lunge with a toss to the 10′ target. Scale up to (20/14) as needed.

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Slow Walk w/ Nasal Breathing Only

3:00 Slow Bike or Row w/ Nasal Breathing Only

Into…

FOR QUALITY

6:00 of HS Hold or Hand Walking Practice

(No Measure)

/0 Comments/by

Friday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

Min 1 – Slow Scap Push-ups

Min 2 – Lunges

Min 3 – Push-ups (21X1)*

Min 4 – Step-ups

Min 5 – Burpees

Min 6 – Box Jumps**

Strength

Push Press (6-6-6)

6-6-6

Push Press

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

15-12-9

Push Press (95/65)|(65/45)

Box Jumps (24/20)

-Rest 2:00-

9-12-15

Push Press (115/75)|(95/64)

Box Jumps (30/24)|(24/20)

(Score is Time)

/0 Comments/by

Happy Birthday, Isabelle!

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

PARTNER GENERAL WARM-UP

IN TEAMS OF 2…

60 Cal Bike (alt. every 10 cals)

While P1 bikes, P2 performs 10 Push-Ups + 10 Alt Jumping Lunges

Into…

2 SETS

20 Med Ball Squat + Toss (stand 5’ apart, squat and toss MB like wall ball movement)

20 Med Ball Russian Twist Passes (sitting back to back, pass ball side to side)

20 Med Ball Ground to OH (stand back to back and pass ball overhead)

Extended Warm-up

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 – 12/10 Cal Bike (Moderate Effort)

MIN 2 – 5 Tempo Strict Pull-Ups (1111)

(No Measure)

Workout

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – 10 Single DB Snatch (AHAP)*

MIN 2 – 20 DB Goblet Squat (AHAP)

MIN 3 – Max Reps of 1 Up-Down + 1 Bar Muscle-Up

*Alternate arms each rep for a total of 10 reps.

(Score is Load)

/0 Comments/by