Month

December 2017

1/1/18

CrossFit Ferus – CrossFit Back Squat (1) 20:00 to establish a new 1RM Back Squat Metcon (Time) 20:00 AMRAP 20 Double Unders 17 HRPU’s 20...
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12/30/17

CrossFit Ferus – CrossFit Metcon (Weight) 30:00 EMOM 1st 10 minutes perform 7 Burpees-7 KB Swings 2nd 10 minutes perform 10 Box Jump Overs-10 WB...
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12/29/17

CrossFit Ferus – CrossFit Metcon (Weight) 4 sets Back Rack Lunges 5 each leg (heavy) 25 Band Pull-Aparts Metcon (AMRAP – Reps) Perform the following...
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12/28/17

Announcements Been making a daily habit out of reading an article from the CrossFit Journal. Must read for all of us! Just Gettin’ Better https://journal.crossfit.com/article/no-intensity-no-results-2...
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12/27/17

Announcements Been making a daily habit out of reading an article from the CrossFit Journal. Must read for all of us! Just Gettin’ Better https://journal.crossfit.com/article/no-intensity-no-results-2...
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12/26/17

CrossFit Ferus – CrossFit Back Squat (10-10-10) Using Resistance Bands Men 225lb is max weight allowed Women 135lb is max weight allowed * Goal is...
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12/22/17

CrossFit Ferus – CrossFit Back Squat (5-5-5-5-5) Back Squat 87% 5*5 from Monday’s 5RM Metcon (AMRAP – Rounds and Reps) 6:00 AMRAP 8 S2OH 95/65...
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12/21/17

CrossFit Ferus – CrossFit Metcon (Weight) 1 Power Clean+2 Clean Pulls+1 Squat Clean 5 total sets * pull from 4” blocks* Metcon (Time) 3 rounds...
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