Thursday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

GUIDED WARM UP…

Row 1:00

100m Run

Bike 1:00

:30s Hollow Hold/Wall Sit/Glute Bridge

10 Push Up to Pike

10 Lunges

Into…

Movement Review

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 35 MINUTES

400m Run

500m Row

1500m Bike

20 Perfect Push-Ups

30 Sit-Ups

40 Walking Lunges

1:00 Athlete Choice**

*Athlete Choice (can pick one or mix it up!)…

Hollow Hold or Rocks

Plank Hold or Plank Shoulder Taps

Deadbugs

Quad Heel Touches

Sit-Thrus

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching & Calm Breathing

(No Measure)

/0 Comments/by

Wednesday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

3 ROUNDS

200m Run

10 DB Goblet Box Step-Overs

7/7 DB Strict Press

5 Burpees

Strength

Push Press (10-10-10)

10-10-10

Push Press

(Score is Weight)

Workout

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 5 Push Press (155/105)|(115/75)

MIN 2 – 15 Box Jumps Overs (24/20)

(No Measure)

/0 Comments/by

Happy Birthday Carrie!!!

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

PARTNER AMRAP – 4 MIN

P1: Row (Moderate Pace, Nasal Breathing)

P2: Completes (then athletes switch!)

8 Groiners

8 Scap Push Ups

8 Scap Pull Ups

-Rest 1:00-

PARTNER AMRAP – 4 MIN

P1: Row (Moderate to Fast Pace)

P2: Completes (then athletes switch!

8 BB RDL’s

8 BB Hang Muscle Cleans

8 BB Hang Power Cleans

From here, go into a brief 2:00 foam rolling session for the lats and upper back

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

1-2-3-4…and so on

Bar Muscle-Ups

2-4-6-8..and so on

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

-Rest 3:00-

AMRAP x 5 MINUTES

Pick-Up Where You Left Off!

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

3 SETS

30 MB Russian Twists or 15/15 Side Throws

20 Weighted Glute Bridge-Ups (MB or DB)

(No Measure)

/0 Comments/by

Happy Birthday, Marco Aguirre & Danyelle Cushman!

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

:30 Single Unders

:30 Single Leg Single Unders (Left)

:30 Single Leg Single Unders (Right)

:30 Backwards Single Unders*

:30 Double Under/ Double Under attempts

*Rope rotates in the opposite direction

-THEN-

AMRAP X 4 MINUTES

5/5 BB Single Leg RDL

5 BB Strict Press

5 BB Push Press

5 BB Push Jerk

10 Lunges

Strength

Metcon (Weight)

5 SETS*

2 Push Press

+

1 Push Jerk

+

1 Split Jerk

*Start moderate-light and build to moderate-heavy set with perfect mechanics. Bar can come from the rack or the floor.

(Score is Load)

Workout

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – 7 Push Press then Max Push Jerks Until :50 (115/75)|(75/55)

MIN 2 – 5 Burpees then Double Unders Task Priority*

*Intro – 75 Fast Single Unders

Intermediate (RX) – 40 Double Unders

Advanced (RX+) – 40 Unbroken Double Unders

(Score is Reps PJ & DU; only RX+ if all 40 DUs are completed & UB)

/0 Comments/by

Tuesday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

8/6 Cal Row

6 Burpees

4 Alt. Groiners

Strength

Front Squat (5-5-5-5)

5-5-5-5

Tempo Front Squat (4211)

(Score is Weight)

Workout

“FAR FROM HOME” (Time)

FOR TIME

25-20-15

Cal Row

15-20-25

Front Squat (135/95)|(95/65)

10-10-10

Burpees

(Score is Time)
*New NCFIT Classic Workout

/0 Comments/by

Monday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

3 QUICK ROUNDS

50 Single Unders

30 Bicycle Crunches

15 Air Squats

Strength

Hang Power Clean (3×5)

3×5

Hang Power Clean

-12:00 Hard Cap-

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

10 Hang Power Cleans (155/105)|(115/75)

25 Sit-ups

60 Double Unders

(Score is Time)

/0 Comments/by

Monday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

EMOM X 10 MINUTES:

MIN 1 – Row (EZ then Moderate)

MIN 2 – SLOW Bootstrappers Squats

MIN 3 – Tempo Barbell Good Mornings (3111)

MIN 4 – Cycle thru…3 Barbell RDL + 3 Bent Over Row

MIN 5 – Barbell Back Rack Box Step Ups

Strength

Deadlift (Build to Heavy 5-Rep Deadlift)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 5-Rep Deadlift

(Score is Load)

Workout

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
*BW DL should be considered relatively light and done unbroken.

(Score is Time)

/0 Comments/by

Sunday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

1 ROUND…

5 Walking Inchworms*

10 Lunges w/ Torso Twist

10 Scap Pull-Ups

2 ROUNDS…

10 Up-Downs

5/5 DB Sumo DL

20 Shoulder Taps

5 Kip Swings

3 ROUNDS…

2 Wall Walk

5/5 DB Push Press

5/5 DB Swings

5 Kip Swings

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

2 Muscle-Ups

4 Handstand Push-Ups

8 Alt. DB Hang Snatch (Athlete Choice, Heavy)

*DB SNATCHING NATE — Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.

(Score is Rounds + Reps)

/0 Comments/by

Sunday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

AMRAP x 2 MINUTES

5 Inch Worms + Push Up

5 Cal Bike

10 Alt Groiners

Into…

AMRAP x 2 MINUTES

5 Burpees

5 Cal Bike

10 Lunges

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 12 Back Rack Split Squats (R)

MIN 2 – 12 Back Rack Split Squats (L)

MIN 3 – :40 Plank Hold

(Score is Weight)

Workout

Metcon (5 Rounds for time)

EVERY 2:30 FOR 5 SETS

15/12 Cal Bike

12 Back Rack Reverse Lunges (155/105)|(115/75)

-Rest remainder of the time-

(Score is Each Round for Time)

/0 Comments/by

Saturday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

EMOM x 6 minutes:

Min 1- Row (EZ/Mod/Hard)

Min 2- Scap Push-Up*

*Progress after first round:

Round 2- Scap Pull-Up

Round 3- Kip Swing

Strength

Metcon (No Measure)

3 SETS FOR QUALITY

10 Wide Grip Inverted Rows

10 Deficit Push-ups

30 Alt. V-ups

-Rest 1:30 b/t Sets-

(No Measure)

Workout

Metcon (Time)

FOR TIME

25-20-15

Pull-ups

15-20-25

Cal Row

20-20-20

Kettlebell Swing (53/35)|(35/26)

(Score is Time)

/0 Comments/by