CROSSFIT WOD
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Factum CrossFit WOD - April 23, 2018

DB Bench Press - 8 sets to Fail
(Rep Range 8-15)
Bang Bang Bang
12 MInute AMRAP
7x Snatch (75/55)
25x Double Unders

Factum CrossFit WOD - April 20, 2018

Squat Clean
8 sets of 3
Godzilla- 20 Min AMRAP
20x Wall Balls (20/14)
8x box Jumps
1x Dragon Walk (20 yds)

Factum CrossFit WOD - April 19, 2018

8 sets of Pullups to failure -
1 min of rest - get at minimum 6
7 Rounds for Time
10x Toe to Bar
15x Pike
20x Each Way Mountain Climbers

Factum CrossFit WOD - April 18, 2018

Shoulder Press
6 sets of 8
20 Min AMRAP - Corporal
10x KB Swings (50/35)
10x Power Cleans (95/65)
10x DB Hang Clean/Jerk (50/35)

Factum CrossFit WOD - April 17, 2018

Deadlifts 6 sets of 4@75%
Halpert
HIIT 5 Rounds - 1 Min ON/OFF
DB Snatch (50/35)
Bear Crawl (4 Points per crawl)

Factum CrossFit WOD - April 16, 2018

Back Squat 5x8 (8 sec down/up)
Complexie-
15 Min AMRAP - complete as complex
3x deadlift (115/85)
3x hang clean (Same)
3x Front Squat (Same)
3x Push Jerk

Factum CrossFit WOD - April 13, 2018

Pause Squats
6 sets of 8 (50% of 1RM)
Proper
10 Rounds - 20 Minute Time Cap
8x Toe to Bar
8x Pullups
8x Ring Dips

Factum CrossFit WOD - April 12, 2018

Pendlay Row 5x10 (8 sec up/down)
15 Min AMRAP - Cruise
8x Pendlay Row (95/65)
5x Push Press (95/65)
4x Lunges (95/65)

Factum CrossFit WOD - April 11, 2018

4x20 DB Bench
Partner WOD (5 Min of Each)
DB Snatch (50/35)
Spartan PU (30/10) *5 points ea
Deadlift (135/95)
Front Squat (135/95)

Factum CrossFit WOD - April 10, 2018

5x10 Squat Clean
AMRAP 18 Mins - Soldier
10x Power Clean (115/85)
5x Box Jumps
10x Pullups
5x KB Swings

Factum CrossFit WOD - April 9, 2018

No Strength - Long WOD
15 Rounds - Balancing Rock
10x Wallballs (20/14)
6x HSPU
2x Power Clean (155/105)

Factum CrossFit WOD - April 6, 2018

Push Press Double Failure
8 Sets (Rep Range 8-15)
Proving Ground - For time
30-25-20-15-10-5 Ring Dips
12-10-8-6-4-2 Spartan Push ups (30/10)

Factum CrossFit WOD - April 5, 2018

4x40 Lunges
For Time - Trust
50-40-30-20-10 DB Snatch
21-18-15-12-9 Front Squat (115/85)

Factum CrossFit WOD - April 4, 2018

2 WODs
Abs for Easter
10 Min Rest
Elizabeth 21-15-9
Power CLean (135/95)
Ring DIps

Factum CrossFit WOD - April 3, 2018

Slow Positive Bench
5 sets of 8
15 Min AMRAP - Monument
4x Clean (155/115)
8x Push ups
12x Deadlift (155/115)

Factum CrossFit WOD - April 2, 2018

Max Speed Monday
Thrusters
Dunder Mifflin
For Time- EMOM
6x Pushups at the start of min
100x Front Squat (105/85)

Factum CrossFit WOD - March 30, 2018

Front Rack Lunges 6x10
Bye Bye Bye
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings (50/35)
60 Sit-ups
70 Burpees

Factum CrossFit WOD - March 29, 2018

Deadlift 8x1
Double Grace
Double Grace
For time:
60x Clean and Jerk (135/95)

Factum CrossFit WOD - March 28, 2018

Shoulder Press 5x8
Breathe- 20 Min AMRAP
10x Burpees
10x KBS
30x Double Unders

Factum CrossFit WOD - March 27, 2018

Squat Pause Clean 5x10 3 Seconds In The Hole
Games: 2007
For time:
• Row 1000 meters, then
Five rounds of:
• 25 Pull-ups
• 7 Push-Jerks (135/85 lbs)

Factum CrossFit WOD - March 26, 2018

Snatch 5x2
Double Helen
3 rounds for time of:
•Run 800 meters
•42 kettlebell swings
•24 pull-ups

Factum CrossFit WOD - March 23, 2018

Shoulder Press- 6 sets of double failure
Senses Fail
1-2-3-4-5-6-7-8-9-10
HSPU
Power cleans (155/105)

Factum CrossFit WOD - March 5, 2018

Lunges 3x40
JACK
AMRAP in 20 minutes of:
10x -115/85 pound Push press,
•10 KB Swings (50/35)
•10 Box jumps

Factum CrossFit WOD - March 5, 2018

BRONCO

5 hang snatches (95/65)

12 burpees

12 pull ups

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