WOD

2/17/18

Announcements

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CrossFit Ferus – CrossFit

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Metcon (Time)

For Time W/ Partner:

(40:00 Time Cap)

DB Burpee Step-Ups

1-2-3-4-5-6-7-8-9-10

Teams will complete 25 WB Shots after rounds 6-10 Complete 10 Calorie Row after rounds 1-5

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2/16/18

Announcements

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CrossFit Ferus – CrossFit

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Metcon (AMRAP – Rounds and Reps)

EMOM until Failure

4 C2B Pull-ups (2 Bar MU’s)

1 Power Snatch 95/65

Add 1 rep to the Snatch every round

Overhead Squat (1)

Spend the rest of class period to build to a heavy single rep from the rack

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2/15/18

Announcements

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CrossFit Ferus – CrossFit

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Metcon (No Measure)

6 sets performed as a superset

5 Pendlay Rows(Underhand Grip & No Bounce)

Into…

10 Double KB Deadlifts&40 yard Farmers Carry

Metcon (AMRAP – Reps)

9:00 AMRAP

1K Row

30 DB Push Press 50/35 into…

AMRAP Double Unders
RX+ 30 DB Thrusters

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2/14/18

Announcements

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CrossFit Ferus – CrossFit

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Metcon (Time)

For Time:

10-8-6-4-2 Box Sprints 45/25

25-20-15-10-5 Ring Dips

Rest 2:00

100 Russian KBS 70/53

* 5 HRPU’s for every drop of the KB *

Metcon (Weight)

25’ Front Rack Lunge AHAP

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2/13/18

Announcements

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CrossFit Ferus – CrossFit

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Metcon (AMRAP – Reps)

5 rounds

1:00 AMRAP Back Squat 315/225

1:00 AMRAP Power Cleans 135/95

1:00 AMRAP Bar Facing Burpees

2:00 rest

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2/12/18

Announcements

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CrossFit Ferus – CrossFit

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Metcon (No Measure)

10:00 EMOM

*15/12 Cal Row

** 5 DB Front Squats

Rest 3:00

10:00 EMOM

*15/12 Cal Row

** 40 Double Unders

Rest 3:00

10:00 EMOM

* 15/12 Cal Row

** 3 DB Clusters+20 yard OH Walk

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2/10/18

Announcements

Register for the 2018 CrossFit Open below:

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CrossFit Ferus – CrossFit

Metcon (No Measure)

I’ll explain when you get here! Prepare for a 50-60minute workout. Wear a weight vest if you dare. Try to arrive 10-15 minutes early and get yourself warm and ready to roll. Enjoy, and we will see you in the morning Ferus!

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