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9/1/17

CrossFit Ferus – CrossFit Warm-up (No Measure) E:30 for 3:00 Alternate between Hollow Hold & Superman’s Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 8 DB Power Cleans 50/35 [...]

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8/31/17

CrossFit Ferus – CrossFit Warm-up (No Measure) Coaches Choice! Pray we are all in a good mood tomorrow. Be prepared for anything or makeup a workout that you may have missed from earlier [...]

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8/30/17

CrossFit Ferus – CrossFit Metcon (AMRAP – Rounds and Reps) Death By 20 Yard Sprints Metcon (3 Rounds for reps) 3 rounds of the following: 2:00 AMRAP 15 Deadlifts 155/105 RX+ 185/135 [...]

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8/29/17

CrossFit Ferus – CrossFit Warm-up (No Measure) Movement Primer 20:00 AMRAP 50′ Sandbag/D-Ball/DB/WallBall Front Rack Carry + 10 Reverse Lunges 50′ DB OH Carry + 10 S2OH [...]

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8/28/17

CrossFit Ferus – CrossFit Front Squat (2-2-2-2-2) 1 rep consists of a :5 descend,:5 pause in the bottom, 1&1/4 Squat Metcon (AMRAP – Rounds and Reps) 14:00 AMRAP 800m run buy in [...]

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8/26/17

CrossFit Ferus – CrossFit Metcon (Time) W/ a partner: 40 rounds of 5 TTB Rounds 1-10 perform 6 Thrusters 95/65 Rounds 11-20 perform 6 Burpees Over Bar Rounds 21-30 11 KBS 70/44 Rounds 31-40 [...]

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8/25/17

CrossFit Ferus – CrossFit Metcon (AMRAP – Reps) Festivus Deadlift Ladder EMOM for 5 reps(Max set on 8th set) Scaled: Female Novice/Masters 75, 85, 105, 125, 145, 165, 175, 185 Male [...]

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8/24/17

CrossFit Ferus – CrossFit Back Squat (Max Effort) Use the same weight from last weeks 3*12. Weight should be approximatey 65%-70% for those that missed last week. Back Rack Lunge [...]

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8/23/17

CrossFit Ferus – CrossFit Metcon (Time) For Time: 20 Hang Power Cleans 135/95 20 S2OH 135/95 20 Burpee Box Jump Overs40″ ( may use hands on box ) 20 HSPU’s 20 Burpee Box Jump [...]

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8/22/17

CrossFit Ferus – CrossFit Overhead Squat (4-3-2-1) Squat Snatch (2-2-2-1-1-1) Metcon (AMRAP – Rounds and Reps) 11:00 AMRAP 7 KB/DB OH Squats 53/35 R Arm 11 TTB 7 KB/DB OH Squats 53/35 [...]

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