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7/21/17

CrossFit Ferus – CrossFit Clean Pull (2-2-2-2-2) Start at 80% of 1RM Clean. Pull from a 2″ deficit Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 5 Power Cleans @70% of [...]

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7/20/17

CrossFit Ferus – CrossFit Press Complex (6-6-6-6-6) 5 Push Press+1 Push Jerk 4 Push Press+2 Push Jerk 3 Push Press+3 Push Jerk 2 Push Press+4 Push Jerk 1 Push Press+5 Push JerkBuild in [...]

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7/19/17

CrossFit Ferus – CrossFit Metcon (AMRAP – Reps) ” Fight Gone Worse” 3rds/1:00each/1:00 rest between rounds DB Thrusters 50/35 Hang Power Snatch 95/65 20″ Box Jumps [...]

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7/18/17

CrossFit Ferus – CrossFit Deadlift (2-2-2-2-2-2-2-2-2-2) EMOM @85%-90% of 1RM Deadlift Begin each minute by sprinting 15′-30′-45′ Metcon (Time) For Time: [...]

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7/17/17

CrossFit Ferus – CrossFit Overhead Squat (3-3-3-3-3) Build to a 3RM throughout the 5 sets Squat Snatch Complex (1-1-1-1-1) Squat Snatch+Hang Squat SnatchAim for 5 sets of no misses. [...]

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7/15/17

CrossFit Ferus – CrossFit Metcon (Time) With a partner for time: 12 rounds ( 6 each partner ) 10 C2B Pull-ups 20 Double Unders 3 DB/KB/BB Curtis P’s * DB RX 65/35 * KB RX 53/35 * BB [...]

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7/14/17

CrossFit Ferus – CrossFit Strict Press (Total Weight) Metcon (AMRAP – Reps) For Max Reps: 1:00 AMRAP Clusters 95/65 1:00 AMRAP Burpees 2:00 AMRAP Clusters 95/65 2:00 AMRAP Lat. [...]

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7/13/17

CrossFit Ferus – CrossFit Warm-up (No Measure) 5:00 Banded March Accumulate time in this position L-Sit 2 sets of: 10 Good Mornings Max Effort L-Sit Holdpost your longest L-Sit time under [...]

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7/12/17

CrossFit Ferus – CrossFit Warm-up (No Measure) 5:00 to mobilize,roll-out,stretch sore joints and muscles from the first part of the week. We will warm-up as a class after this individual [...]

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7/11/17

CrossFit Ferus – CrossFit Zeus (Time) 3 Rounds for time of: 30 Wall-Ball Shots, 20# 30 Sumo-Deadlift High Pulls, 75# 30 Box Jumps, 20″ 30 Push Press, 75# 30 Calorie Row 30 Push-ups 10 [...]

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