WOD

11/20/17

CrossFit Ferus – CrossFit

Metcon (Time)

3 rounds for time:

15 Cal Row

4 Power Cleans

4 Front Squats

4 Jerks

RX+ 200/150

RX Athlete’s Choice

Hollow Strength Development

2 rounds of the following:

5 Hollow Rocks (sub :10 Hollow Hold)

5 V-Ups

6 Jack Knives

5 Hollow Tucks

5 Hollow Rocks( sub :10 Hollow Hold)

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11/17/17

CrossFit Ferus – CrossFit

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Pull Up Strength

Drop Set:

Overhand Grip on Bar

1 set

Max Reps with heavy band

Max Reps with medium band

Max Reps with no band

Push Up Strength

Partner Pushup Ladder

1-10 10-1

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11/15/17

Announcements

2nd Annual Ferus In-House Comp Registration Link

https://www.eventbrite.com/e/crossfit-ferus-2nd-annual-in-house-competition-tickets-38922664738

CrossFit Ferus – CrossFit

Metcon (No Measure)

5 rounds for quality (20:00 limit)

1 R Arm TGU into 25’ OH Walk

1 L Arm TGU into 25’ OH Walk

5 Chin Ups

10 DB Hammer Curl

Metcon (AMRAP – Rounds)

EMOM For 16:00

1-7 Deadlifts 185/135 & 7 TTB

2- 15/12 Cal Row

3- 7 HSPU’s & 7 Bar Facing Burpees

4- 15/12 Cal Row
Score is # of rounds successfully completed in EMOM format

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11/14/17

Announcements

2nd Annual Ferus In-House Comp Registration Link

https://www.eventbrite.com/e/crossfit-ferus-2nd-annual-in-house-competition-tickets-38922664738

CrossFit Ferus – CrossFit

Metcon (AMRAP – Rounds and Reps)

1) 4:00 AMRAP

10 KB Swings 70/53

30 WB Shots 20/14

2) 15:00 to build to a heavy 7 reps on Front Squats

3) 4:00 AMRAP

10/5 each Arm KB Clean&Jerks 70/53

30 WB Shots

4) 15:00 to build to a heavy 7 reps on Back Squat

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11/13/17

Announcements

2nd Annual Ferus In-House Comp Registration Link

https://www.eventbrite.com/e/crossfit-ferus-2nd-annual-in-house-competition-tickets-38922664738

CrossFit Ferus – CrossFit

Metcon (Weight)

Strength EMOM 10:00

odd-Push Jerk+Split Jerk w/ :3 pause between movements in front rack position

even- 40 yard Box Sprint (athlete choice on weight)
Record heaviest set on the Press Complex for score

Metcon (AMRAP – Reps)

10 Rounds 1:00on-1:00off

3 Thrusters

30 Double Unders

AMRAP Box Jump Overs 24”/20”
Thrusters will be athletes choice! Make it as heavy as you possibly can for a tough unbroken set of 3

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11/11/17

Announcements

2nd Annual Ferus In-House Comp Registration Link

https://www.eventbrite.com/e/crossfit-ferus-2nd-annual-in-house-competition-tickets-38922664738

CrossFit Ferus – CrossFit

Metcon (Time)

For Time W/ Partner:

Buy In:

50 SynchroAb Mat Sit-ups

Then.. 20 Rounds of

10/8 Cal Row

25’ Lunge w/anything but a plate

10 Pullups ( 5 Bar MU’s )

Buy Out:

50 Synchro Ab Mat Sit-ups

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