WOD

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30
Mar

3/31/17

CrossFit Ferus – CrossFit

5:00 AMRAP Double Unders (AMRAP – Reps)

Metcon (AMRAP – Reps)

“Fight Gone Bad”

3 rounds for total reps

1:00 WallBall Shots 20/14

1:00 SDHP 75/55

1:00 Box Jumps 24″/20″

1:00 Push Press 75/55

1:00 Cal Row

1:00 Rest

29
Mar

3/30/17

CrossFit Ferus – CrossFit

Metcon (No Measure)

Core Development:

50 Back EXT

50 Mountain Climbers

1:00 Plank Hold from rings

30 Back EXT

30 Mountain Climbers

1:00 Plank Hold from rings
Perform back extensions weighted if you are able to maintain form. Superman’s will be your scale out. Mountain Climbers will be focused on one knee at a time being pulled to your elbow.

Metcon (Time)

7 rounds:

7 DB Burpee Stepovers 55/35

7 Pull-ups RX+ C2B Pull-ups

E5MOM 100m Farmers Carry 70/53 KB

* Workout begins with farmers carry *

Metcon (No Measure)

Finisher:

50 Windshield Wipers

28
Mar

3/28/17

CrossFit Ferus – CrossFit

Warm-up (No Measure)

300m Row

10 Snatch RDL

8 Snatch Kane

6 Muscle Snatch

4 OHS

2 Power Snatch

300m Row

Snatch EMOM (1-1-1-1-1)

10:00 Snatch EMOM

Perform 2 Snatch Pulls+1 Full Snatch

5 minutes at 70%

5 minutes at 80%

Then 5 attempts at a heavy single

Metcon (Time)

10 OH Squats 155/95

10 Box Jumps 24″/20″

10 Thrusters 135/75

10 TTB

10 Power Cleans 205/115

10 Burpee MU’s ( ring or bars )

10 Power Cleans 205/115

10 TTB

10 Thrusters

10 Box Jumps

10 OH Squats
26:00 Time Cap

Add :01 for rep NOT completed before the cap.

28
Mar

3/29/17

CrossFit Ferus – CrossFit

Metcon (3 Rounds for time)

3 rounds 10 Power Cleans @60% & 30/25 Cal Row

Rest 2:00 between each round

Rest 2:00 before starting part 2 of the WOD
Post Power Clean weight to comments!

Metcon (3 Rounds for time)

3 rounds 10 Front Squats @60% of 1RM Front Squat & 400m run

Rest 2:00 between each round
Front Squat should be based off of your 1RM Front Squat. Take the bar from the ground.

Metcon (Time)

Finisher:

75 HRPU’s or 75 Plyo Push-ups or 75 Ring Push-ups

1
Jan

8/28/17

CrossFit

Front Squat (2-2-2-2-2)

1 rep consists of a :5 descend,:5 pause in the bottom, 1&1/4 Squat

Metcon (AMRAP – Rounds and Reps)

14:00 AMRAP

800m run buy in

18 WB Shots 20/14

18 KB Swings 53/35