WOD

9/21/17

CrossFit Ferus – CrossFit

Back Squat (5-1-5-1-5-1)

3 sets of

5 @ 75%

1 @ 80%

Immediately go into your 80% after the 75% set

Push Press (4-4-4-4)

Metcon (Time)

10 rounds for time

4 HSPU’s

8 KBS 70/53

Read More

9/20/17

CrossFit Ferus – CrossFit

Rich (Time)

For time:

13 squat snatches, 155 lb.

Then, 10 rounds of:

10 pull-ups

100-meter sprint

Then, 13 squat cleans, 155 lb.
U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan.

Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more.

Vazquez was a dedicated CrossFit athlete. His favorite movements included snatches, cleans, running, kettlebell swings and pull-ups. He is survived by his mother, Teresa L. Paddie; father, Teodoro Vazquez Lopez; step-father, Bryan Melton; brothers, Romario Vazquez, Brandon K. Melton and Pablo Vazquez; and sisters, Christine Marie Vazquez, Celza L. Sauceda, Ashley J. Hyde, Isabel C. Vazquez and Endina S. Vazquez.
To learn more about Rich click here
155/115 is RX

Read More

9/19/17

CrossFit Ferus – CrossFit

10:00 EMOM

EMOM 10:00

:5 Lock out Hold on Rings

:5 Dip Hold on Rings

5 Dips

5 K2E on Rings

or

:5 HS Hold

:5 Negative

5 K2E with head on floor

5 Push-ups

Metcon (Time)

For time:

45 Double Unders

R Arm 75′ OH Lunge 50/35 DB

45 Double Unders

L Arm 75′ OH Lunge 50/35 DB

35 Double Unders

10 R Arm Burpees 50/35 DB

35 Double Unders

10 L Arm Burpees 50/35 DB

25 Double Unders

10 R Arm Push Press 50/35

25 Double Unders

10 L Arm Push Press 50/35

Read More

9/18/17

CrossFit Ferus – CrossFit

Front Squat (1)

10:00 to build to a heavy daily single or new 1RM

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

20/15 Cal Row

10 Hang Clusters 95/65
Core Finisher:

50 Ab Rollouts

50 Russian Twists w/KB

50 Back Extensions Weighted

25 Partner Glute Hamstring Raises

Read More

9/16/17

CrossFit Ferus – CrossFit

Metcon (Time)

For Time W/ A Partner:

175 Pull-Ups

175 Pushups

175 Air Squats

175 Situps

** RX + 175 KB Goblet Squats 53/35

& 175 KB Swings instead of air squats and sit-ups

* Must complete movements in order. After you finish each movement both partners will run 300m carrying a box.

Read More

9/15/17

CrossFit Ferus – CrossFit

Back Squat (6-4-2+)

Set of 2+ should be at 75% of your current 1RM. Next week you will begin your set of 5 Back Squats with 75% so make sure you log your reps in Wodify.

Metcon (3 Rounds for reps)

6:00 AMRAP

25 Double Unders

10 S2OH 155/115

5 HSPU’s

Rest 2:00

6:00 AMRAP

25 WB Shots 20/14

10 KB Swings 53/35

5 HSPU’s

Rest 2:00

6:00 AMRAP

25 Box Jumps 24″/20″

10 Deadlifts 185/125

5 HSPU’s

Read More

9/14/17

CrossFit Ferus – CrossFit

Metcon (Time)

For Time:

1,000m run

3 rounds

1 Round of “DT” using KB’s 53/35, DB’s 50/35

200m Farmers Carry

Then

1,000m Row
DT= 12 DL 9 HPC 6 S2OH

Read More