WOD

1/17/18

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CrossFit Ferus – CrossFit

Press Strength

10:00 EMOM

* 3 Banded Strict Press

** 2 Around the worlds on Box or 25’ HS Walk

Metcon (Time)

2 rounds for time

75 DU’s

20 Deadlifts 135/95

50 DU’s

10 Power Cleans

25 DU’s

5 S2OH

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1/16/18

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CrossFit Ferus – CrossFit

Metcon (Time)

For Time:

60 WB Shots

6 Thrusters

50 Ab-Mat Sit-ups

5 Thrusters

40 Lunges

4 Thrusters

30 Push-ups

3 Thrusters

20 Burpees

2 Thrusters

10 C2B Pull-ups

1 Thruster

RX+ 165/115

Pull-Up Progression Week 3

Seated DB Shrugs 30 reps

Facedown BTN Band Pull-Down 30 reps *pause for :2 at end ROM*

Max Chin-Ups 1 set

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1/15/18

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CrossFit Ferus – CrossFit

Metcon (Weight)

Back Squat 10-8-6-4-2
AHAP each set. Score is combined weight of all successful sets. If you miss a set your score is “0” for that set

Metcon (AMRAP – Reps)

4 rounds :90on/:90off

3 DB Power Cleans

6 DB Lunges

9 DB Push Press

AMRAP Calories Row
Athletes Choice for DB’s

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1/13/18

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CrossFit Ferus – CrossFit

Metcon (Time)

Complete the following for time:

400m run

30 Back Squats (Bodyweight)

25’ Single Arm FR Lunge (Both arms)

20 Burpee Box Jump Overs

800m run

20 Burpee Box Jump Overs

25’ Single Arm OH Lunge (Both arms)

30 Shoulder2OH (50% BW)

400m run
RX+ Take the Bar from the ground for Back Squats

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1/12/18

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CrossFit Ferus – CrossFit

Metcon (Time)

5-4-3-2-1

OHS 95/65

Bar MU’s

Into..

5-4-3-2-1

Power Snatch 135/95

Pistols each leg

Into..

5-4-3-2-1

Deadlifts 225/155

Box Jumps 30”/24”

Front Rack Lunge (4-4-4)

3*4 each leg

Use 40% of 1RM Back Squat

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1/11/18

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CrossFit Ferus – CrossFit

Metcon (Weight)

20:00 EMOM

odd-12 Unbroken WB Shots + 1 Squat Clean ( from blocks )

even- Rest
Add wt each set to build to a heavy single from the blocks!

Metcon (Time)

For Time:

15 HSPU’s

30 DU’s

15 Cal Row

30 DU’s

15 Burpee Pull-ups

30 DU’s

15 DB Thrusters 50/35

30 DU’s

20:00 Time Cap

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1/10/18

CrossFit Ferus – CrossFit

Metcon (Time)

500m Row buy-in

3 rounds

10 Pull-ups +10 KBS

3 rounds

20 Push-ups+10 KBS

3 rounds

30 Air Squats+10 KBS

500m Row buy-out

PullUps Week 2

2 sets ME iso chin-up hold (weighted)

5 reps of :5 Pull-up Negative

5 reps of :5 Chin-up Negative

20 Klovlov Presses

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