CROSSFIT WOD
Crossfit WOD | Crossfit | MMA | Jiu Jitsu | Salt Lake City UT | Boxing

Factum CrossFit WOD - August 17, 2018

Back Squat (6 sets of 10)
Billy - AMRAP - 15 Minutes
8x Front Squat (115/85)
8x Box Jumps
8x KB Swings

Factum CrossFit WOD - August 16, 2018

Bench 6 sets of 12
My- O - 3 Rounds
20x Burpees (115/85)
15x Pullups
Bear Walk (down and back)
20x Overhead Lunge (45/25)

Factum CrossFit WOD - August 15, 2018

Dumbell shoulder Press 6 sets of 8
Xerxes
20 Minute AMRAP
5x Spartan Pushups (30/20)
15x RIng Dips
25x Push Press (75/55)

Factum CrossFit WOD - August 14, 2018

Long WOD - No Strength
Alligator
5 RFT
20x Step ups,20x Ring Row,1 Lap
3 Min rest; then 3 RFT
DB OH lunge (50/35) 10R 10L
10 T2B; 3 Min Rest
1 RFT; 30 Snatch (95/65)
150x DU

Factum CrossFit WOD - August 13, 2018

Find Max - Full Clean
Bamboo 4 Rounds
15x Burpees
12x KB Swings
9x Ring Dips
1x Lap

Factum CrossFit WOD - August 10, 2018

Snatch - 10 sets of 3
*Not heavy, drilling quick, practice
"Biscuits" 5 Rounds for time
4x Overhead Squat (115/85)
8x Push Press (115/85)
12x Power Clean (115/85)
16x KB Swings (50/35)

Factum CrossFit WOD - August 9, 2018

Row max calories - 1 min (3 sets)
20 Min AMRAP - Tire Iron
8x Sumo Deadlift HP (95/65)
8x Pendlay Row (95/65)
8x Pull ups

Factum CrossFit WOD - August 8, 2018

GHD Back Extension (45/25)
3 sets - Max Reps in 90 seconds
Angie - 30 Minute Cap
100x Pushups
100x Pullups
100x Situps
100x Squats

Factum CrossFit WOD - August 7, 2018

Front Squat 8x10
*one minute rest between sets
Open WOD 13.2 - AMRAP 10 Min
5x Shoulder to Overhead (115/75)
10x Deadlifts (115/75)
15x Box Jumps

Factum CrossFit WOD - August 6, 2018

No strength
Linchpin - 5 Rounds
200m run, 12 bar-over burpee
9x Clean and Jerk (135/95)
12 calorie row,

Factum CrossFit WOD - August 3, 2018

2 WODs
100x Back Squat FT (135/95)***
***10 Min Cap
Rest 10 Minutes
Open 18.1 20 MIN AMRAP
8x Toe to Bar
10x DB Hang CLean and Jerk (50/35)
14 Cal Row (12 Cal women)

Factum CrossFit WOD - August 2, 2018

No Strength - long WOD
The Seven-7 Rounds for TIme
40 Min Cap
7x Handstand PU
7x Thruster (135/95)
7x Knees to Elbow
7x KB Swing, 7x Burpee

Factum CrossFit WOD - August 1, 2018

Pullup drop set - 2 sets
"Hot Sauce" 18 Min AMRAP
10x Bear Complex (75/55)
10x Medball cleans
10x Ring Dips

Factum CrossFit WOD - July 31, 2018

1 snatch + 4x OHS
7 Rounds
LEG on FIRE - EMOM for TIme -
200x Wallballs (20/14)
Each min 5x KB Swings

Factum CrossFit WOD - July 30, 2018

Deadlift (8 sets of 4)
THe Breakup
7 Min AMRAP
3x Clean (body weight)
10x Pullups
4 Min Rest then 7min AMRAP
8x KB Swings
8x Toe-to-Bar

Factum CrossFit WOD - July 27, 2018

Bench - 6 sets of 12
DT
5 Rounds for Time -
12 Deadlifts (155/115)
9x Hang Clean (155/115)
6x Push Jerks (155/115)

Factum CrossFit WOD - July 26, 2018

No Strength, long WOD
WOD from Hell - 40 Min cap
15x Power Clean (135/95)
30x T2B, 30x Box Jumps
10x Muscle up, 15x Thruster (135/95)
30x Pullups, 30x Burpees
1 Lap Overhead walking lunge (45/25)

Factum CrossFit WOD - July 25, 2018

Deadlifts (5 of 5)
Partner WOD - 20 Min AMRAP
Bar Hold (135/95)
5min Pullups, 5min DB Snatch (50/35)
5 Min Row (cal), 5min box jumps
*One person holds deadlift while other
collects points, switch as necessary,
must pull from floor

Factum CrossFit WOD - July 24, 2018

Pie and Beer Day
10 HSPU, 15x Deadlift (225/155)
25 Box Jumps (must jump)
50 Pullups, 100x Wallballs
200x Double Unders
2 Lap Farmer Carry (50/35)

Factum CrossFit WOD - July 23, 2018

Long WOD, no strength
"Terminator"
4 Rounds for time
4 laps
20x Shoulder to overhead (115/85)
20x Fr Rack Lunges (115/85)
40x Double Unders

Factum CrossFit WOD - July 20, 2018

No Strength, long WOD
"Running Countdown" - 40 min cap
30-24-18-12-6
Lunge (95/65)
5-4-3-2-1
Laps
25-20-15-10-5
Back Extensions (45/35)

Factum CrossFit WOD - July 19, 2018

Bench 6x12
Partner WOD - 5 Min of Each
Burpee Box Overs
Back Squat (135/95)
Overhead Lunge (45/35) plate
KB Swing (50/35)

Factum CrossFit WOD - July 18, 2018

4x40 Lunges
"The Big Burrito" 20 MIN AMRAP
20x DB Snatch (50/35)
20x Pullups
20x Wallballs

Factum CrossFit WOD - July 5, 2018

Deadlifts 7x5
"Biscuits" 5 Rounds for time
4x Overhead Squat (115/85)
8x Push Press (115/85)
12x Power Clean (115/85)
16x KB Swings (50/35)
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