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

Factum CrossFit WOD - June 20, 2018

Snatch 5x8
Xerxes
20 Minute AMRAP
5x Spartan Pushups (30/20)
15x RIng Dips
25x Push Press (75/55)

Factum CrossFit WOD - June 19, 2018

Dumbell Bench 5x15
Sickle
HIIT - 3 Min on - 20 seconds off
Row (calorie/point)
Medball clean
KB Swings
Sumo DL HP (95/65)
Push Press (95/65)

Factum CrossFit WOD - June 18, 2018

Hang Clean 8x3
Pheezy - 3 Rounds for TIme
5x Front Squat (165/115)
18 Pullups
10x Deadlift (165/115)
18 Toe to Bar
5x Push Jerk (165/115)
18 Hand Release Pushups

Factum CrossFit WOD - June 15, 2018

4x40 Lunges
three-six-nine - SSMF
All at 95/65- 12 Min AMRAP
3x Push Press
6x Hang Clean (sub KB)
9x Deadlift

Factum CrossFit WOD - June 14, 2018

8x2 Squat Cleans
Linchpin - 5 Rounds
200m run, 12 bar-over burpee
9x Clean and Jerk (135/95)
12 calorie row,

Factum CrossFit WOD - June 14, 2018

8x2 Squat Cleans
Linchpin - 5 Rounds
200m run, 12 bar-over burpee
9x Clean and Jerk (135/95)
12 calorie row,

Factum CrossFit WOD - June 13, 2018

6 sets - Double Failure - Shoulder Press * Rep Range 6-9
Cavalier
18 Min AMRAP
10x Snatch (95/65)
50x Double Unders
2 laps (400m)
20x GHD Back Extensions
*Fingers Interlocked behind head

Factum CrossFit WOD - June 12, 2018

Bench 6 sets of 12
"Casillas" 16 Min AMRAP
3x Clean and Jerk (155/105)
9x Burpees
18 Wallballs
200 m Run (1 Lap)

Factum CrossFit WOD - June 11, 2018

Acrimonius Elizabeth
3RFT: 10x Snatch (135/95)
2 laps
*rest 3 minutes
9-15-21 Power Clean (135/95)
RIng DIps
*rest 3 minutes
4RFT: 12 T2B, 12 Jerk (135/95)
12x Box Jumps

Factum CrossFit WOD - June 8, 2018

3 drop sets of 3 plates of 10 - Bench
Fight Gone Bad - 1 min/station
3 Rounds - Max Reps
Wall Ball (20/14), Row
Sumo DLHP (75/55), Box Jumps
Push Press (75/55), KB Swings

Factum CrossFit WOD - June 7, 2018

4x40 Lunges
Mr Halfie - 5 RFT
5x HSPU
6 Power Clean (175/115)
7x T2B, 8x KB Swing (50/35)
9x Wallballs
20x Double Unders

Factum CrossFit WOD - June 6, 2018

6x15 Pendlay Row
Leonidas - 4 Rounds
1 Min On - 1 Min Off
Spartan Pushups (30/10)
Ring Dips

Factum CrossFit WOD - June 5, 2018

No Strength, long WOD
THe MASH
3RFT - 21 Wallballs, 15 T2B
9x KB Swing
*rest 3 minutes
4 RFT- 25 Hand-release Pushup
10x L-sit pullups
*rest 4 minutes
5RFT- 15 Calories, 15x KB Swing

Factum CrossFit WOD - June 4, 2018

Deadlift 8x3
Israel Death March
18 Minute AMRAP
Max out Front Squat (145/105)
when you fail, run a mandatory lap
*score is how many front squats

Factum CrossFit WOD - June 1, 2018

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 - May 31, 2018

Pullup drop set - 2 sets
20 Min AMRAP - The Jeremy-plex
1 Min off every Round
7x Pullups
7x Toe to Bar
7x Front Squat (155/115)
7x Push Jerk (155/115)

Factum CrossFit WOD - May 30, 2018

Overhead Squats 8x5
AMRAP 15 Mins - Panther
2x Snatch (95/65)
4x Overhead Squat (95/65)
8x Sumo DLHP (95/65

Factum CrossFit WOD - May 29, 2018

Dumbell Bench (6x15)
A Day in a Farmers Life
20 Min AMRAP
Farmer Carry 1 Lap (50/35)
100x Double Unders
50 Overhead Lunges (45/25)
25 Hand Stand Pushups

Factum CrossFit WOD - May 28, 2018

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

Factum CrossFit WOD - May 25, 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 - May 24, 2018

Long WOD, no strength
Halpert
HIIT 5 Rounds - 1 Min ON/OFF
DB Snatch (50/35)
Bear Crawl (4 Points per crawl)
3x Squat (Full Snatch) (95/65)

Factum CrossFit WOD - May 23, 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 - May 22, 2018

Shoulder Press 6x12
7 Rounds ""Gambit"
1x Power Clean (155/115)
5x PUsh Jerk (155/115)
5x Deadlift (155/115)
20x KB Swings

Factum CrossFit WOD - May 21, 2018

Snatch (8x3)
"Talk Radio"
18 Min AMRAP
5x Thrusters (135/95)
10x Ring DIps
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