CROSSFIT WOD
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Factum CrossFit WOD - December 14, 2017

Lunges 4x40
Abs for XMAS - 20 Min AMRAP
10x Knee to Elbow (with 90 hold)
20x Mountain Climbers
10x Pike

Factum CrossFit WOD - December 13, 2017

Power Snatch 10x3
Bronco- 6 Rounds for time
5x Hang Snatch (95/65)
12x Burpees
12x Pullup

Factum CrossFit WOD - December 12, 2017

Bench 7x8
16 Min EMOM - Hurricane
6x Back Squat (155/115)
6x Pushups
*Can Pull from Rack

Factum CrossFit WOD - December 11, 2017

Max Speed Monday
3 rounds - MAX reps - 1 MIn
Thrusters (95/65)
15 Min AMRAP - Jets
10x Push Press (115/85)
10x Knees to Elbows

Factum CrossFit WOD - December 7, 2017

Power Clean (5x8)
Brotein - 15 Minute AMRAP
10x Power Clean (135/95)
15x Wallballs (20/14)

Factum CrossFit WOD - December 6, 2017

5 Rounds Double Failure -
Shoulder Press
18 Min AMRAP - Skip to my loo
50x Double unders (sub ski)
15x Push Press (115/85)

Factum CrossFit WOD - December 4, 2017

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MAX SPEED MONDAY
Row sprints - 3 rounds - 300m
Hustle - 15 min AMRAP
12x Thrusters (95/65)
15x KB Swings

Factum CrossFit WOD - December 2, 2017

Saturday is Open Lift!
Pick a WOD and WORK!
What muscles aren't sore?
Work those muscles

Factum CrossFit WOD - December 1, 2017

GOOD MORNINGS 6X5
Filthier 100 - 100 reps of each
Whatever order you'd like
Pullups, KBS, Lunges, K2E
Push press (75/55), Back Ex
Wallballs, Burpees

Factum CrossFit WOD - November 30, 2017

Slow Squat 5x8 - 8 sec up/down
FRAN GONE WILD
9-15-21-15-9
THRUSTERS(95/65)
PULL UPS

Factum CrossFit WOD - November 29, 2017

Bench- Drop Sets- 3 set 4 plate/10 reps
15 Min AMRAP
12x Knees to elbow (with 90 degree hold)
6 Hand stand pushups

Factum CrossFit WOD - November 28, 2017

Clean and Jerk (8 sets of 3)
5 Rounds - 1 min on/off
Pendlay Row (95/65)
Weight Pushups (45/25)

Factum CrossFit WOD - November 27, 2017

Deadlift 6 sets of 4
Frank - 20 Min AMRAP
10x Push Press (115/95)
10x Box Jumps
10x KB Swings

Factum CrossFit WOD - November 25, 2017

Saturday is Open Lift!
Pick a WOD and WORK!
What muscles aren't sore?
Work those muscles

Factum CrossFit WOD - November 24, 2017

Overhead Squats (5 of 3)
Snatch Balance (5 of 3)
AMRAP 15 Mins
2x Snatch (95/65)
4x Overhead Squat (95/65)
8x Sumo DLHP (95/65

Factum CrossFit WOD - November 22, 2017

Back Squat (6 sets of 8)
"War and Peace"
16 Min EMOM
1x Squat Clean (100% of BW)
3x Front Squat (100% of BW)

Factum CrossFit WOD - November 21, 2017

Shoulder Press - Drop - 3 of 4 plates/10 reps
"Beach Season"
10-9-8-7....3-2-1
Ring Dips
Spartan Pushups (30/10)
Strict Pullups

Factum CrossFit WOD - November 20, 2017

Deadlifts (5 of 5)
Open 11.2 (15 Min AMRAP)
9x Deadlifts (155/100)
12x Pushups
15x Box Jumps (24/20)

Factum CrossFit WOD - November 18, 2017

Saturday is Open Lift!
Pick a WOD and WORK!
What muscles aren't sore?
Work those muscles

Factum CrossFit WOD - November 17, 2017

Full Cleans (6 sets of 3)
Open 11.5 (AMRAP 20 Min)
5x Power Cleans (145/105)
10x Toe to Bars
15x Wallballs (20/14)

Factum CrossFit WOD - November 16, 2017

Deadlift (6 sets of 4)
NumbO + Fran
5 Rounds
5x Deadlift 225/155, 15x Air Squat
Fran 21-15-9
Thrusters (95/65), Pullups

Factum CrossFit WOD - November 15, 2017

Pause Squat 5X8
Patches 10-9-8...3-2-1
Snatch (75/55), Burpees
Rest 3 Minutes
Squat Clean (95/65)
Hand Stand Push ups

Factum CrossFit WOD - November 14, 2017

Dumbbell Bench 5X12
Teddy- 7RFT
7 BEAR COMPLEX(75/55)
10 BOX JUMPS
15 GHD
30 DOUBLE UNDERS
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