WOD

17
Jun

6/18/18

CrossFit Ferus – CrossFit View Public Whiteboard Warm-up (No Measure) 2 sets: 10 Jefferson Curls 10 SL Box Step-Ups 10 SL RDL’s 4 sets: :30...
Read More
15
Jun

6/16/18

CrossFit Ferus – CrossFit View Public Whiteboard Metcon (Time) Teams of 4 for time: Partners A&B complete all of: 200m run 70 Thrusters 95/65 400m...
Read More
14
Jun

6/15/18

CrossFit Ferus – CrossFit View Public Whiteboard Warm-up (No Measure) Partner SlamBall Warmup 1-10-1 * both partners perform the set of 10 * Metcon (AMRAP...
Read More
13
Jun

6/14/18

CrossFit Ferus – CrossFit View Public Whiteboard Warm-up (No Measure) 20 Banded Bradford Press 20 Banded Rear Delt Fly’s 20 Big Arm Circles forward 20...
Read More
12
Jun

6/13/18

CrossFit Ferus – CrossFit View Public Whiteboard Metcon (Time) For Time: 10,9,8..2,1 KB Swings 70/53 Hang Power Cleans 95/65 then… 1,2,3…9,10 Box Jump Overs 24″/20″...
Read More
11
Jun

6/12/18

CrossFit Ferus – CrossFit View Public Whiteboard Warm-up (No Measure) 2 rounds increasing intensity each round: 20 Band Pull-Aparts 20 Russian KB Swings :30 Bottom...
Read More
10
Jun

6/11/18

CrossFit Ferus – CrossFit View Public Whiteboard Warm-up (No Measure) Grab a Green band & complete: 2 rounds of 30 Marching Steps 15 Good Mornings...
Read More
8
Jun

6/9/18

CrossFit Ferus – CrossFit View Public Whiteboard Metcon (Time) Teams of 4 w/ a 50:00 Cap Partners AB 200m Slamball Toss Partners CD 800m run...
Read More
1 2 3 43