WOD

5/30/17

CrossFit Ferus – CrossFit

Metcon (No Measure)

4 sets:

1A. Offset Stability Walk 100′ (50′ each arm )

1B. KB Front Raise 8 reps

Metcon (Time)

For Time:

75/60 Cal Row

50 Power Snatches 75/55

25 Burpees Over Bar
Rest 3:00 before performing the Max Effort Set

Power Snatch (10)

Perform your heaviest % of 1RM for 10 Unbroken Power Snatches

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Murph

CrossFit Ferus – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

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5/27/17

CrossFit Ferus – CrossFit

Metcon (Time)

For Time:

3-6-9 reps of the following complex

Squat Clean

Hang Squat Clean

Power Clean

Hang Power Clean

135/95

* every drop of the bar is 10 Burpees Over The Bar *

250m Row 1:35/1:50 avg:500m pace before each set
Bye forearms!

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5/26/17

CrossFit Ferus – CrossFit

Strict Press (AMRAP)

RX 95/65

X 75/45

Metcon (Time)

90 DB Thrusters 45/25

* 35 DU’s for every drop of the DB’s *

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5/25/17

CrossFit Ferus – CrossFit

Snatch Grip Deadlift (3-3-3-3-3)

Build to a heavy 3 TnG reps

Overhead Squat (5-5-5-3-3-3-1-1-1)

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

4 Burpee Box Jump Overs 24″/20″

6 TTB

8 Power Snatch 115/85

10 OH Squats 115/85

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5/24/17

CrossFit Ferus – CrossFit

Metcon (Time)

Regionals Event 2

21-15-9

DB Snatches 80/55

Ring Dips

10:00 CAP

Metcon (Time)

For Time:

45 Cal Row

35 HRPU’s

25 Front Squats 95/65

Metcon (Time)

50-40-30-20-10

Ab Mat Sit-ups

Run 200m with 45# plate after each set

RX + 100′ Box sprint 90/45 after each set

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5/23/17

CrossFit Ferus – CrossFit

Metcon (AMRAP – Reps)

Min 1- 12 Burpees

Min 2- 1 Clean & Jerk

Min 3- 12 Burpees

Min 4- 2 Clean & Jerk

Min 5- 12 Burpees

Min 6- 3 Clean & Jerk

Continue format until reps can not be completed in the minute time frame.
RX 165/105

RX + 205/135

Metcon (No Measure)

4 sets of:

Split Leg Back Rack Lunge 5/leg

L-Sit Accumulate :30

Seated 1 Arm DB Arnold Press 5/arm

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