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5/1/17

CrossFit Ferus – CrossFit Back Squat (10) Push-Pull 10:00 ALT EMOM * 5 Strict Def HSPUs ** 3 WTD Chin-ups RX 5 Strict HSPU & 5 Chin Ups X 3 HSPU’s Negatives & 3 Chin Over [...]

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4/29/17

CrossFit Ferus – CrossFit Metcon (Time) With a partner for Time: 50 Sit-ups 50 KB SDHP 53#/35# 50 Goblet Squats 40 Sit-ups 40 KB SDHP 40 Goblet Squats ……. Repeat triplet until [...]

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4/28/17

CrossFit Ferus – CrossFit Split Jerk (1-1-1-1-1-1) 1 Jerk Dip + 1 Split Jerk @70% Metcon (AMRAP – Reps) 30:00 Alt EMOM * 100m run RX 200m run RX+ * 1 round of “Cindy” [...]

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4/27/17

CrossFit Ferus – CrossFit Push-Pull 5 sets/3 reps/performed as a superset RX+ Def. HSPU & WTD Strict Pull-ups RX HSPU’s & Strict Pull-ups X Wallclimbs & Jumping [...]

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4/26/17

CrossFit Ferus – CrossFit Deadlift (5-5-3-3-Max) 2 sets of 5 @70% 2 sets of 3 @75% 1 set of MAX reps at 80% Front Squat (3-3-3-3-2-2-2-2-1-1-1-1) EMOM Format. Sets of 3 @75% [...]

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4/25/17

CrossFit Ferus – CrossFit Core EMOM 10:00 ALT EMOM EVEN- Dbl KB Front Rack Step Ups 10 total ODD- Floor Wipers 135/85 for 16 total reps Metcon (Time) 2-4-6-8-10-8-6-4-2 DB Power Cleans [...]

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4/24/17

CrossFit Ferus – CrossFit Back Squat (2-4-6) Add 5-10lbs from last week’s weight. Metcon (AMRAP – Reps) AMRAP Strict Press RX 95/65 Scaled 75/45Perform one max effort set of [...]

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4/22/17

CrossFit Ferus – CrossFit Metcon (AMRAP – Rounds and Reps) 40:00 AMRAP 75 WallBall Shots 20/14 20 Pushups 50 Hang Squat Cleans 115/75 20 Pushups 25 Box Jumps 30″/24″ 20 [...]

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4/21/17

CrossFit Ferus – CrossFit Metcon (Time) For Time: 1 Mile Run 15 Burpee Pull-ups 5 Curtis P’s 145/85 15 TTB 800m Run 12 Burpee Pull-ups 4 Curtis P’s 12 TTB 400m Run 9 Burpee [...]

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4/20/17

CrossFit Ferus – CrossFit Hollow & Arch Work 2 sets: 1:00 Hollow Hold RX+ L-Sit :30 Barbell Stability Hold OH 1:00 Superman Hold 3 TGU’s each arm Split Jerk (2-2-2-2-2-2) 65% [...]

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