WOD

4/26/18

CrossFit Ferus – CrossFit

View Public Whiteboard

Metcon (Time)

For Time:

50 Box Jump Overs

40 Pull-ups

30 DB SA Lunges 75/50 (hold anyway)

20 TTB

10 Alt DB Snatch 75/50

Metcon (No Measure)

3 sets as superset

Pendlay Row 10 w/ :2 pause at chest

WTD Pushups 5 reps (add wt on back each set to make as heavy as possible)

Read More

4/24/18

CrossFit Ferus – CrossFit

View Public Whiteboard

Metcon (Time)

Complete 4 rounds/rest :45 between each round

80yd Shuttle Sprint(4, 20 yard Sprints)

3 Power Clean

3 Power Snatch

1 Squat Clean

1 Squat Snatch

RX+ BodyWeight

RX 155/105

Core Finisher

Finisher:

30 High to Low Banded Woodchops

30 Hollow Rocks

30 High to Low Banded Woodchops

30 Superman’s

30 Heavy Wtd Sit-ups

Read More

4/25/18

CrossFit Ferus – CrossFit

View Public Whiteboard

Metcon (6 Rounds for time)

Against a 36:00 running clock

Every 6:00 perform

40 Air Squats

20 WB Shots

400m run

* wear a vest if you got it like that *

** if you fail to perform the reps in the designed time allowance then perform this workout as an AMRAP **

Read More

4/23/18

CrossFit Ferus – CrossFit

View Public Whiteboard

Back Squat (3-3-3-3-3-3)

Box Back Squat against resistance bands

6 sets of 3

* move the bar as fast as possible *

** increase weight each set **

Superset w/ 5 Chin-ups (add wt if possible)

Metcon (AMRAP – Reps)

9:00 AMRAP

30 Double Unders

2 DBL KB/DB Thrusters

30 Double Unders

2 Burpees

Increase Thrusters & Burpees by 2 reps each new round

Read More

4/20/18

CrossFit Ferus – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds)

20:00 Alternating EMOM

* 1 Power Snatch,1 Hang Power Snatch, 2OHS

135/95 (95/65)

** 25 Ab Mat Sit-ups
Score is total # of rounds you are successful in completing the work prescribed.

Power Snatch (1)

Spend the rest of class working up to a heavy single on Power Snatch

Read More