WOD

10/18/17

CrossFit Ferus – CrossFit

Metcon (Weight)

E3MOM for 15:00 ( 5 sets )

2 High Hang Snatch Pulls + 1 High Hang Snatch

Metcon (No Measure)

30:00 EMOM

Min 1-10 5 C2B Pull-ups & 5 HSPU’s ( RX+ 5 Bar MU’s )

Min 11-20 10 WB Shots & hold HS for remainder of time

Min 21-30 20/15 Cal Row & 4 TnG Power Snatch * Use the weight you built up to in the first EMOM for this part ( every 2 minutes )

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10/17/17

CrossFit Ferus – CrossFit

Metcon (No Measure)

4 sets of the following performed as a superset

Back Rack Lunges 3/each leg – as heavy as possible until form begins to breakdown

KB Farmers Carry 40 yards

K2E+TTB complex 5 reps

Metcon (Time)

For Time:

600m run

18-15-12-9-6-3 Lateral Burpees * 25 Double Unders after each set *

600m run

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10/16/17

CrossFit Ferus – CrossFit

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Back Squat (5-5-5-5-5)

Pull some weight off the bar this week. We are going to do these squats against resistance bands. Focus on speed out of the bottom!!!

Plank Finsiher

2 rounds

1:00 Plank on elbows

rest :10

1:00 Plank with hands in rings

rest :10

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10/13/17

Announcements

Ferus Nutrition Challenge link and registration attached below. Challenge begins Monday October 16th. Friday at 10am & 6pm we will have a informational meeting covering all facets of the challenge! https://docs.google.com/forms/d/e/1FAIpQLSf-aIWCypnPljgFI3jc84LOh1kmnn-XZIAOjzf4nXlDiP6xkw/viewform

CrossFit Ferus – CrossFit

Metcon (Weight)

1) Sotts Press 5*5

2) OH Squats 5*2 with :5 pause on the first rep

3) Tall Squat Snatch 5 attempts to find a heavy load for the day. Bar can not travel past mid thigh.

Metcon (AMRAP – Rounds and Reps)

3:00 AMRAP

12 S2OH 95/65

6 Bar Facing Burpees

12 Front Squats

Rest 2:00

3:00

AMRAP

12 Front Squats

6 Bar Facing Burpees

12 S2OH

Rest 2:00

3:00 AMRAP

Climb the ladder

2,4,6,8…

Thrusters

Bar Facing Burpees

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10/12/17

Announcements

Ferus Nutrition Challenge link and registration attached below. Challenge begins Monday October 16th. Friday at 10am & 6pm we will have a informational meeting covering all facets of the challenge! https://docs.google.com/forms/d/e/1FAIpQLSf-aIWCypnPljgFI3jc84LOh1kmnn-XZIAOjzf4nXlDiP6xkw/viewform

CrossFit Ferus – CrossFit

Sumo Deadlift (2-2-2-2-2)

5 sets of

2 Sumo Deadlifts against resistance bands

Superset into

3 max distance broad Jumps

Metcon (Time)

For Time:

25 Pull-ups

50 DB Alt Snatch 50/35

25 HRPU’s

50 DB OH Lunges

25 HRPU’s

50 DB Goblet Squats

25 Pull-ups

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10/11/17

Announcements

Ferus Nutrition Challenge link and registration attached below. Challenge begins Monday October 16th. Friday at 10am & 6pm we will have a informational meeting covering all facets of the challenge! https://docs.google.com/forms/d/e/1FAIpQLSf-aIWCypnPljgFI3jc84LOh1kmnn-XZIAOjzf4nXlDiP6xkw/viewform

CrossFit Ferus – CrossFit

Metcon (No Measure)

10:00 ALT EMOM

even- 15/12 Cal Row

odd- :30 Max Rep TTB/HSPU’s/Ring Dips

* athletes choice *

** pick a movement that allows you to work for the entire :30 or minimal breaks **

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

200m run

20 Ab Mat Sit-ups

50m OH DBL KB Carry ( choose a weight that’s challenging but can be performed with only drop )

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10/10/17

Announcements

Ferus Nutrition Challenge link and registration attached below. Challenge begins Monday October 16th. Friday at 10am & 6pm we will have a informational meeting covering all facets of the challenge! https://docs.google.com/forms/d/e/1FAIpQLSf-aIWCypnPljgFI3jc84LOh1kmnn-XZIAOjzf4nXlDiP6xkw/viewform

CrossFit Ferus – CrossFit

Metcon (No Measure)

5:00 EMOM

2 BTN Push Press+2 OH Walking Lunges

5:00 EMOM

20 seconds on 10 seconds off

Pick one of the following:

Hollow Hold

Toes Around The World

Feet In Rings elbows/hands plank alternate

Metcon (Time)

For Time:

21 Power Cleans 155/115

21 Box Jumps 24″/20″

15 Power Cleans & Jerk

15 Box Jump Overs

9 Clusters

9 Burpee Box Jump Overs

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