Month

April 2018

4/26/18

CrossFit Ferus – CrossFit View Public Whiteboard Metcon (Time) For Time: 50 Box Jump Overs 40 Pull-ups 30 DB SA Lunges 75/50 (hold anyway) 20...
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4/25/18

CrossFit Ferus – CrossFit View Public Whiteboard Metcon (6 Rounds for time) Against a 36:00 running clock Every 6:00 perform 40 Air Squats 20 WB...
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4/24/18

CrossFit Ferus – CrossFit View Public Whiteboard Metcon (Time) Complete 4 rounds/rest :45 between each round 80yd Shuttle Sprint(4, 20 yard Sprints) 3 Power Clean...
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4/23/18

CrossFit Ferus – CrossFit View Public Whiteboard Back Squat (3-3-3-3-3-3) Box Back Squat against resistance bands 6 sets of 3 * move the bar as...
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4/20/18

CrossFit Ferus – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) 20:00 Alternating EMOM * 1 Power Snatch,1 Hang Power Snatch, 2OHS 135/95 (95/65) **...
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4/19/18

CrossFit Ferus – CrossFit View Public Whiteboard Metcon (Time) For Time: 15,14,13…2,1 Odd #s Box Jumps Even #s TTB Start the workout and E3MOM 5...
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4/18/18

CrossFit Ferus – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 20:00 AMRAP 5 Pull-ups 200m Run * add 5 Pull-ups every round Rest 5:00...
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4/17/18

CrossFit Ferus – CrossFit View Public Whiteboard Metcon (Weight) 6 rounds for max weight/new round E4MOM 5 TnG Power Cleans 6 Front Rack Lunges *...
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4/16/18

CrossFit Ferus – CrossFit View Public Whiteboard Back Squat (4-4-4-4) Box squats to the same parallel box that you used last week. Build in weight...
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4 Corners

CrossFit Ferus – CrossFit View Public Whiteboard Metcon (Time) Grab a team! Show up on time to be briefed. Expect to be outside! Enjoy…