WOD

Cynthia’s B-Day WOD

CrossFit Ferus – CrossFit

Metcon (Weight)

Bulgarian Split Squats 5*5/each leg

Superset w/ 3 Jefferson Curls & 20 Band Pull-Aparts

Metcon (Time)

Cynthia’s Birthday WOD

2 rounds

19 KB Power Cleans 53/35

19 KB Snatches

19 KB Front Squats

19 KB Push Press

19 Burpees

* complete one round with your R Arm & one round with your left arm *

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12/11/17

CrossFit Ferus – CrossFit

Back Squat (5)

After completing last set perform 20 reps of Heavy Bar Hip Thrusts

Metcon (AMRAP – Rounds and Reps)

repeat 2 sets of each AMRAP

3:00 AMRAP

10 HSPU’s (15 Push-ups)

10 OH Squats 75/55

Rest 1:30

3:00 AMRAP

10 Pull-ups (15 Jumping Pull-ups)

10 OH Squats 75/55

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12/9/17

CrossFit Ferus – CrossFit

Metcon (Time)

For Time W/ Partner:

500m Row each partner

Partner holds KB’s in Front Rack

* every drop of the KB results in 5 Burpees for each partner immediately. This includes transitions on rower *

50 KB Alternating Push Press (50 reps each arm to be split between partners)

50 TTB

500m Row each partner

* same rules apply *

75 WB Shots

75 Box Jump Overs

500m Row each partner

* same rules apply *

100 HRPU’s

100 KB Swings

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12/8/17

CrossFit Ferus – CrossFit

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

Use 85% of Monday’s 5RM

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

25’ HS Walk or 5 Wallclimbs

10/8 Cal Row

25’ DBL DB’s Front Rack Lunge 50/35

5 Bar Muscle Ups (10 Pull-ups)

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12/7/17

CrossFit Ferus – CrossFit

Metcon (Weight)

8 sets working up in weight each set:

1 BTN Split Jerk+ 1 FR Split Jerk

Superset with:

3 Bulgarian Split Squats each leg.

Metcon (Time)

5 rounds for time:

3 Squat Snatches 135/95

35 Double Unders

Rest 5:00

Metcon (Time)

For Time:

15 Squat Snatches 135/95

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12/6/17

CrossFit Ferus – CrossFit

Metcon (Time)

2 rounds for time:

10 Deadlifts 135/95

9 Bar Facing Burpees

8 Front Squats

7 Bar Facing Burpees

6 Clean & Jerk

5 Bar Facing Burpees

4 Front Rack Lunges

3 Bar Facing Burpees

2 Bear Complex

1 Bar Facing Burpee

Metcon (Time)

Arm Farm Finisher:

10-8-6-4-2 DB Hammer Curls

Walk 40 yards with both DB’s in 90 degree static hold

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12/5/17

CrossFit Ferus – CrossFit

Core Complex

3 rounds

:5 Hollow Hold

5 V-ups

6 Jack Knives

5 Tuck Ups

:5 Hollow Hold

Metcon (Time)

5 Rounds every 2:30/rest 2:00

400m run

AMRAP WB Shots 20/14

Complete all rounds or when you reach 150 WB Shots

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