WOD

6/28/17

CrossFit Ferus – CrossFit

Metcon (Time)

For Time

3 rounds

3 Deadlift @80%

10 Burpees

3 rounds

5 Deadlift @70%

10 Burpees

3 rounds

7 Deadlift @60%

10 Burpees

Z Press (4-4-4-4-4)

Metcon (No Measure)

Accessory Work:

Crossover I-Y-T’s 50 reps

Scissor V-Ups 50 reps

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6/27/17

CrossFit Ferus – CrossFit

Back Squat (4-4-4-4-4+)

Squats are performed at 70% of 1RM

20 yard Box Sprint 90/45 before each set

Metcon (Time)

15-12-9-6

25′-50′-75′ Shuttle Sprint

OH Reverse Lunge 50/35

Push Press 50/35

20 yard OH Walk
Peform the rep scheme for each arm

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6/26/17

CrossFit Ferus – CrossFit

Weakness EMOM

Gymnastics EMOM

10:00 pick one of the following to work on

* 20′ HS walk

* 3-5 HSPU’s

* :20 HS hold

* :20 Nose2Wall Hold

Metcon (Time)

For Time:

60 Cal Row

80 WB Shots 20/14

100 Double Unders

40 Cal Row

60 WB Shots

80 Double Unders

20 Cal Row

40 WB Shots 20/14

60 Double Unders

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6/24/17

CrossFit Ferus – CrossFit

Metcon (Time)

For Time:

30 KB Swings 70/53

15 DB Burpees 45/25

100 Double Unders

20 KB Swings

10 DB Burpees

35 Cal Row

10 KB Swings

5 DB Burpees

1 mile run

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6/23/17

CrossFit Ferus – CrossFit

Ferus Clean Complex (1)

Power Clean+ Hang Power Clean+ Squat Clean+ Hang Squat Clean+ Thruster
1 Complex e:90 starting at 40%. add 10-20lbs each set until failure

Metcon (Time)

8 rounds for time:

4 HSPU’s RX+ 4”/2” Def.

8 Front Rack Lunges 115/85

4 Bar Muscle Ups

8 Shoulder2OH 115/85

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6/22/17

CrossFit Ferus – CrossFit

Metcon (Time)

10-20-30-40-50-40-30-20-10

Unbroken Sets of Double Unders
If you trip up during a set start that set over.

15:00 Time Cap

Z Press (3-3-3-3-3)

add bands and weight to the ends of your bar to increase instability

Metcon (Time)

3 rounds of :

20 Burpees

20 Wallball Shots 20/14

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6/21/17

CrossFit Ferus – CrossFit

Metcon (AMRAP – Rounds and Reps)

Granite Games Workout #3

4:00 Window to complete:

2 rounds of

12 OH Squats 95/65

12 TTB

If complete before 4:00 add another 4:00 to clock and complete

2 rounds of

10 OH Squats 135/95

12 TTB

If completed before 8:00 add another 4:00 and complete

2 rounds of

8 OH Squats 165/115

12 TTB

If completed before 12:00 add another 4:00 and complete

2 rounds of

6 OH Squats 185/125

12 TTB

Stop at 16:00

KB Front Rack Single Arm Step-Up (4-4-4-4)

4 sets/4 reps each leg/:03 controlled descend back to the ground
KB is being held in the corresponding arm with the leg being worked.

Core Work

3 sets:

20 Scissor V-Ups

:30 plank hold each elbow

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