WOD

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9
Nov

11/10/18

Announcements

3rd Annual In-House Throwdown! Grab a partner & register now

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CrossFit Ferus – CrossFit

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Metcon (Time)

Teams of 2 For Time:

5 rounds

25 Cal Row

20 KB Hang Clean&Press 53/35 (20 Barbell Hang Clean&Jerks 115/75)

5 rounds

80 yard Box Sprint 90/45

20 HRPU’s (20 Ring Dips)

5 rounds

20 DB Deadlifts 75/50

30 DB Lunges

8
Nov

11/9/18

Announcements

3rd Annual In-House Throwdown! Grab a partner & register now

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CrossFit Ferus – CrossFit

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Metcon (Weight)

4 sets for max load:

3 Push Jerks+:10 F.Squat Hold

Metcon (Time)

4 rounds for time:

15/12 Cal Bike

10 Box Jumps 24″/20″

rest 5:00

4 rounds for time:

20 Pushups w/ hands on DB’s 50/35

10 Box Step-Overs

7
Nov

11/8/18

Announcements

3rd Annual In-House Throwdown! Grab a partner & register now

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CrossFit Ferus – CrossFit

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Side Abs Make Babies

3 sets:

20 Oblique Bends w/heavy KB ( each side )

20 Push-up Snatches ( I’ll show you )

:30 Elbow Plank ( Both, R , L )

Metcon (Weight)

e3mom for 18:00

300/200m row

9 Burpees Over Bar

6 Deadlifts
Build in deadlift weight each set. Based on how you are feeling decide whether you need to attempt these touch and go reps or break this into singles.

Metcon (Weight)

e3mom for 18:00

200m run

9 TTB

6 Bench Press
Build in weight each set. Your last set should be the heaviest 6 you got in the tank for the day.

6
Nov

11/7/18

Announcements

3rd Annual In-House Throwdown! Grab a partner & register now

https://www.eventbrite.com/e/3rd-annual-throwdown-tickets-50824838460

CrossFit Ferus – CrossFit

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Metcon (AMRAP – Reps)

15:00 AMRAP

12-9-6-3

Power Cleans 135/95

Pull-ups

Front Squats 135/95

Pull-ups

AMRAP Bear Complex w/ remaining time
We gonna do the Bear Complex like big girls and big boys! So none of that blending movements together noise, a Bear Complex Rep = 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Back Rack Press

Metcon (No Measure)

4 sets for quality

L-Sit DB Press 8 reps

Dips 8 reps

Band Pull-Apart 30 reps

Metcon (No Measure)

4 sets for quality

10 DB Hammer Curls with a :3 lower

20 Banded Curls

5
Nov

11/6/18

Announcements

3rd Annual In-House Throwdown! Grab a partner & register now

https://www.eventbrite.com/e/3rd-annual-throwdown-tickets-50824838460

CrossFit Ferus – CrossFit

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Metcon (AMRAP – Reps)

A. 10:00 EMOM

odd- Max KBS 70/53

even- Plank on your Hands (RX+ Ring Plank)

B. 10:00 EMOM

odd- Max HRPU’s

even- Plank on your elbows (RX+ Hollow Hold)

C. 10:00 EMOM

odd- Max Shuttle Sprints

even- :30 WallSit
Rest 5:00 Between each piece! Push yourself to a consistent uncomfortable pace! On your static holds; hyperawareness of your positions and breathing is key. Enjoy 🤭

4
Nov

11/5/18

Announcements

3rd Annual In-House Throwdown! Grab a partner & register now

https://www.eventbrite.com/e/3rd-annual-throwdown-tickets-50824838460

CrossFit Ferus – CrossFit

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Metcon (Weight)

For Max Load

5 reps of Back Rack Reverse Lunges+5 Back Squats

* front leg on 45# plate *

Metcon (Time)

For Time:

18-14-10

Cal Ski

9-7-5

KB Thrusters 53/35
Pick which one you start at. Between workouts complete 100yards of a heavy Prowler Push & 50 DB Russian Twists. Rest until recovered before starting your other workout.

Metcon (Time)

For Time:

80-60-40

Double Unders

40-30-20

WB Shots

2
Nov

11/3/18

Announcements

3rd Annual In-House Throwdown! Grab a partner & register now

https://www.eventbrite.com/e/3rd-annual-throwdown-tickets-50824838460

CrossFit Ferus – CrossFit

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Metcon (AMRAP – Reps)

10:00 EMOM

P1-5 Burpees+AMRAP Box Jumps 24″/20″

P2-Hold 45/35# plate OH

SWITCH each minute

Rest 2:00

10:00 EMOM

P1-5 Burpee Box Jumps+AMRAP KB Swings 53/35

P2- Hold Wall-Sit w/plate on thighs

SWITCH each minute

Rest 2:00

P1- 10 Box Jump Overs+AMRAP OH Lunges w/ plate

P2-Hold KB in Goblet Position
My RX+ people

10:00 EMOM

P1-5 Back Squats 225/155+AMRAP TTB

P2- Plate OH Hold

Rest 2:00

P1- 10 Front Rack Reverse Lunges 135/95+AMRAP Pullups

P2- Hold Elbow Plank

Rest 2:00

P1-15 Push Jerks 95/65+AMRAP Burpees

P2-Deadhang from pull-up bar

1
Nov

11/2/18

Announcements

3rd Annual In-House Throwdown! Grab a partner & register now

https://www.eventbrite.com/e/3rd-annual-throwdown-tickets-50824838460

CrossFit Ferus – CrossFit

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Metcon (Weight)

E3MOMfor18:00(6 sets)

30 WB Shots

5 Squat Cleans

* increase your Squat Clean Load every set. Starting with set 1 you shouldn’t be able to perform for than a single rep at a time.

Metcon (Weight)

E3MOMfor18:00(6 sets)

25/20 Cal Row

5 Deadlifts increasing load each set

Metcon (Weight)

For Quality

50 Strict Barbell Curls

50 Strict Banded Curls

25 DB R Arm Hammer+L Arm Hammer+Both Hammer Curls