WOD

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29
Nov

11/30/18

CrossFit Ferus – CrossFit

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Metcon (No Measure)

3 sets for quality

8 Landmine Bent Over Row (Pause each rep at your chest for :2)

10 DB Front Raise

Do It For The Gram

Men use 45# plate, Ladies use #35

20 Toe Touches

20 Reverse Crunches

20 Russian Twists

20 Sit-Ups

Metcon (Time)

For Time:

21-18-15-12-9-6-3

SDHP 115/75

40 yard box sprint after every set

Fellas use 2-45# plates

Ladies use 1-45# plate

* e4mom perform 5 Strict Pullups *

28
Nov

11/29/18

CrossFit Ferus – CrossFit

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Metcon (AMRAP – Rounds and Reps)

4 rounds for time

50 DU’s

18 KBS 53/35

50 DU’s

12 KB Cleans 53/35 (6/Arm)

50 DU’s

6 KB Snatches 53/35 (3/Arm)

Cool It Down-Flatten It Out

4 rounds for quality

15/10 Cal Bike

10 Parallette Shoot Thru’s

:15 Tuck Hold

10 Curtsy Squats each leg
For Quality means don’t go dumb on the bike. This is meant to flush your tired legs and steal some easy capacity volume. Focus on moving well and trying some new gymnastics movements and core development exercises!

27
Nov

11/28/18

CrossFit Ferus – CrossFit

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Metcon (Weight)

10:00 ALT EMOM

Odd-6 Front Squats

Even-2 S2OH
* try to keep the weights for both the squats and press the same weight. I.e.. if I attempt my last set at 225 for 6 reps on FS, then I want to attempt 225 for 2 on S2OH. Front Squats should stay “light and fast”, while the press should be pretty damn tough.

Metcon (No Measure)

10:00 ALT EMOM

Odd- 15/12 Calorie Row

Even- 10 DB Curls & 20 yard Gun Walk

Metcon (AMRAP – Reps)

3 rounds /3:00 AMRAP/2:00 rest between rounds

50 Air Squats

20 WB Shots 20/14

AMRAP Burpees
Send it!!! If you can breathe when the clock runs out then you are doing it wrong. Nobody ever made a change by being comfortable ✊🏽

26
Nov

11/27/18

CrossFit Ferus – CrossFit

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Metcon (Weight)

e3mom for 15:00 ( 5 sets )

12 Slamballs

9/7 Cal Ski

3 Power Snatch
Power Snatch does not have to be performed touch and go. We are looking to build each set in weight. Your last set should NOT be your only challenging set, get a good long warm-up in so the very first set you are ready to go!

Push/Pull Volume

4 sets

25 Unbroken Push-ups

25 Banded Pull-Downs

rest 1-2:00 after each set

Metcon (No Measure)

Mandatory Cool-Down

1:00 Couch Stretch each leg

1:00 Pigeon each leg ( Nose to Ground )

1:00 Banded Hip Distraction each leg

1:00 Banded OH Squat Hold

20 Swimmer Shoulder Complex

20 End Range Shoulder Lift-Off

25
Nov

11/26/18

CrossFit Ferus – CrossFit

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Single Leg Deadlifts (5-5-5-5)

4 sets

Single Leg Deadlifts 5/Leg

*increase in load every set*

DB Russian Twists 20

*grab a moderately heavy DB! Make sure the head touches the ground. Every tap on the ground =1 rep

Front Leg Elevated Lunges (5-5-5)

3 sets

Front Foot Elevated Reverse Lunges 5/Leg

* stay fast and tall on these*

DB 1/2 Turkish Get Up 3/Arm

*1/2 get up will finish with the athlete in a lunge position. Pick a weight that allows you to perform these reps unbroken on each arm

Metcon (AMRAP – Rounds and Reps)

14:00 AMRAP

5 TTB (3 Bar MU’s)

6 C2B Pullups (5 Pullups)

7 Pullups (7 TTB)

15 Box Jumps 24″/20″

23
Nov

11/24/18

CrossFit Ferus – CrossFit

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Metcon (No Measure)

In teams of 4:

Buy in 5k Team Row

Switch every 200m

Three resting stations

1) DBL KB/DB Hold

2) 5 Thrusters 95/65

3) 7 Slamballs

Into 300 yards of OH Lunges 45/35# plate

Switch every 20 yards

Three resting stations

1) DBL KB/DB Front Rack Hold

2) 7 Clean&Jerks 95/65

3) Elbow Plank

Into team 600m Sprint

22
Nov

11/23/18

CrossFit Ferus – CrossFit

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Metcon (No Measure)

Teams of 2 for time

42-30-18

Front Squats 135/95 (185/115)

HRPU’s (HSPU’s)

Into..

200 Double Unders

100 Ab Mat Situps (Medball Situps)

Into..

42-30-18

SDHP 95/65 (135/95)

Pullups (TTB)

Into..

200 Double Unders

100 Medball Russian Twists
On the DU’s & Situps Both partners must complete the entire volume for each movement. You guys can work at the same time to complete this. Scale your DU’s to either 300 singles or 2:30 Max Effort Bike.

21
Nov

11/22/18

CrossFit Ferus – CrossFit

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Metcon (No Measure)

Perform in teams of 2

6:00 AMRAP

30 Cal Row

30 Box Jump Overs

6:00 AMRAP

50 WB Shots

50 OH Plate Lunges 45/35

6:00 AMRAP

30 Burpees

30 HRPU’s

Repeat all 3 workouts again with a 4:00 AMRAP and then repeat all workouts again as a 2:00 AMRAP

As a class rest 2:00 between each AMRAP with a 1:00 Elbow Plank
One partner works at a time! Each round should be a full on sprint. Move fast and transition as soon as you fee your intensity drop. You can scale up the Elbow Plank each round if you’d like; make it loaded or choose something like Deadbug or V-Ups to perform for the minute. I reckon if you wanna go stupid you could do some TTB here.

Happy Thanksgiving you filthy sexy animals! You’ve done enough core for an entire village over the past months, so eat in abundance and we will deal with the consequences later 🤟🏽😘

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