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

Factum CrossFit WOD - July 22, 2017

Bench - 3 drop sets 4 plate of 10
Open 11.5 (AMRAP 20 Min)
5x Power Cleans (145/105)
10x Toe to Bars
15x Wallballs

Factum CrossFit WOD - July 21, 2017

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 20, 2017

Hang Cleans 8x3 (don't drop bar)
15 Min AMRAP "Grip Reaper" (minute increase)
3x Power Clean (95/65) (all)
3x Squat Cleans
3x Power Snatch
3x Squat (Full Snatch) (95/65)

Factum CrossFit WOD - July 19, 2017

Bench - 6x12
EMOM- 20 Min - "Wolverine"
1st Min-20x Medball Cleans
2nd Min-15x Toe to Bars
3rd Min - 15x Front Squat (135/95)
4th Min - 20x Push ups

Factum CrossFit WOD - July 18, 2017

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 - July 17, 2017

Snatch 8x3
"Beat down" For time
12-9-6-3
Power Clean 155/115
Front squat 155/115
Strict Pullups

Factum CrossFit WOD - July 15, 2017

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

Factum CrossFit WOD - July 14, 2017

3 Drop Sets-Bench-4 plates of 10
"Flying Dutchman"
1 min/station - 3 rounds
Row (for calories)
Thruster (95/65)
Burpees
Power Clean (115/85)
Box Jumps (24/20)

Factum CrossFit WOD - July 13, 2017

8x2 Power Clean (Heavy)
Hammer - 5 RFT
5x Power CLeans (135/95)
10x Front Squat (135/95)
5 Jerks (135/95)
20 Pullups
rest 90 seconds

Factum CrossFit WOD - July 12, 2017

Overhead Squats 5x12
"Nancy" 5 ROunds for time
2 Laps (400 M)
15 Overhead Sq (95/65)

Factum CrossFit WOD - July 11, 2017

Squat Snatch 7x2
"Nitro Norwegian"
7 Rounds for Time
5x Snatch (95/65)
15x KB Swings (50/35)
8x Pullups

Factum CrossFit WOD - July 10, 2017

Back Squat 5x10 - 1 min Rest
"Saddle Up Partner"
Patner wod 16 minAMRAP
9x Front Squats (135/95)
9x RIng DIps
9x Burpees

Factum CrossFit WOD - July 8, 2017

Bench - 6 sets of 12
2MIn Warning
- 2 min each- 90 rest
Front Squat (75/55), KB Swing,
Double under (half point each)
Wallballs (20/14), Burpees

Factum CrossFit WOD - July 7, 2017

Snatch - 4x3
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 - July 6, 2017

Deadlifts 7x2
18 MIN EMOM- "Revolving Minute"
1st Min
3x C&J (100% BW)
2nd Min - 6x Front Squat (100% BW)
3rd Min - 10x Deadlift

Factum CrossFit WOD - July 4, 2017

Front Squat (5x8)
"Weight Class"
10 Rounds for time
3x Clean (BW)
10x Box Jumps (must jump)

Factum CrossFit WOD - July 1, 2017

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

Factum CrossFit WOD - June 30, 2017

Bench - 6x10 @ 70%
18 Min AMRAP
25x Pendlay Row (75/55)
8x Snatch (75/55)
20x No Push up Burpee

Factum CrossFit WOD - June 29, 2017

Shoulder Press 6x8@ 70-80%
WOD "Thankful for Friends"
With a 6 minute running clock perform as many reps as possible with a partner (must tag partner to switch)
6 minutes/activity
Deadlifts (135/95)
KB Swings
Pullups

Factum CrossFit WOD - June 28, 2017

1x Clean - 3x Front Squat - 1x Jerk
6 Rounds
Bazinet - 10 Rds - 20 min cap
3x Clean and Jerk (195/145)
4x Box JUMPs (must jump)

Factum CrossFit WOD - June 27, 2017

4 sets 40 weighted lunges
Curry- 20 Min AMRAP
10x Push Press (115/95)
10x KB Snatch (5 each hand)
10x Pullups

Factum CrossFit WOD - June 26, 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 - June 24, 2017

Full Cleans - 8x3
Air Hawk - 15 Min AMRAP -
10x Ring Rows
10x Sholder2OH (155/105)
20x Mountain CLimbers

Factum CrossFit WOD - June 23, 2017

10 sets to failure Shoulder Press
*one minute of rest
12 MInute AMRAP
7x Snatch (75/55)
25x Double Unders

Factum CrossFit WOD - June 22, 2017.

6x15 Pendlay Row
5 Round HITT- 1 min on/off
Pendlay Row
Pullups

Factum CrossFit WOD - June 21, 2017

Snatch 5x8
Xerxes
20 Minute AMRAP
5x Spartan Pushups (30/10)
15x RIng Dips
25x Push Press (75/55)
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