WOD

4/27/17

CrossFit Ferus – CrossFit

Push-Pull

5 sets/3 reps/performed as a superset

RX+ Def. HSPU & WTD Strict Pull-ups

RX HSPU’s & Strict Pull-ups

X Wallclimbs & Jumping Negatives

Metcon (3 Rounds for reps)

5:00 AMRAP

9 HSPU’s

6 Bar Facing Burpees

3 Squat Cleans 185/115

Rest 3:00

5:00 AMRAP

9 HSPU’s

6 Bar Facing Burpees

3 Squat Cleans 205/125

Rest 3:00

5:00 AMRAP

9 HSPU’s

6 Bar Facing Burpees

3 Squat Cleans 225/135

Rest 3:00

5:00 to establish heavy single or attempt a new 1RM of Squat Clean
Post Squat Clean # to comments along with your score for the day.

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4/26/17

CrossFit Ferus – CrossFit

Deadlift (5-5-3-3-Max)

2 sets of 5 @70%

2 sets of 3 @75%

1 set of MAX reps at 80%

Front Squat (3-3-3-3-2-2-2-2-1-1-1-1)

EMOM Format.

Sets of 3 @75%

Sets of 2 @80%

Sets of 1 @85%

Metcon (Time)

6 rounds for time:

15/12 Cal Row

25 Wallball Shots 20#/14#

35 Double Unders
25:00 Time Cap

Add :01 for any reps not completed before cap.

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4/25/17

CrossFit Ferus – CrossFit

Core EMOM

10:00 ALT EMOM

EVEN- Dbl KB Front Rack Step Ups 10 total

ODD- Floor Wipers 135/85 for 16 total reps

Metcon (Time)

2-4-6-8-10-8-6-4-2

DB Power Cleans 50/35

Burpees
E3MOM run 5 Gym Sprints. Workout begins with Sprints.

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4/24/17

CrossFit Ferus – CrossFit

Back Squat (2-4-6)

Add 5-10lbs from last week’s weight.

Metcon (AMRAP – Reps)

AMRAP Strict Press

RX 95/65

Scaled 75/45
Perform one max effort set of unbroken reps. Set is complete when bar is re-racked.

Metcon (Time)

3 rounds for time:

7 C2B

7 Thrusters 135/95

7 TTB

7 Thrusters
18:00 Time Cap

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4/22/17

CrossFit Ferus – CrossFit

Metcon (AMRAP – Rounds and Reps)

40:00 AMRAP

75 WallBall Shots 20/14

20 Pushups

50 Hang Squat Cleans 115/75

20 Pushups

25 Box Jumps 30″/24″

20 Pushups

75 Wallball Shots

20 Partner Situps

50 Hang Squat Clean

20 Partner Situps

25 Box Jumps

20 Partner Situps

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4/21/17

CrossFit Ferus – CrossFit

Metcon (Time)

For Time:

1 Mile Run

15 Burpee Pull-ups

5 Curtis P’s 145/85

15 TTB

800m Run

12 Burpee Pull-ups

4 Curtis P’s

12 TTB

400m Run

9 Burpee Pull-ups

3 Curtis P’s

9 TTB

RX: 60-40-20 Men Cal Row

50-35-20 Women Cal Row
Curtis P’s = Power Clean, Lunge, Lunge, Push Press

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4/20/17

CrossFit Ferus – CrossFit

Hollow & Arch Work

2 sets:

1:00 Hollow Hold RX+ L-Sit

:30 Barbell Stability Hold OH

1:00 Superman Hold

3 TGU’s each arm

Split Jerk (2-2-2-2-2-2)

65% of 1RM Split Jerk

Metcon (AMRAP – Reps)

3 rounds for max reps:

1:00 KB Swings 70/44

1:00 Pull-ups

1:00 Cal Row

Rest 2:00 B/W Rounds

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