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

Factum CrossFit Workout- August 16 2019

Snatch - 10 sets of 3
"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 Workout- August 15 2019

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 Workout- August 14 2019

GHD Back Extension (45/25)
3 sets - Max Reps in 90 seconds
FIBONACCI
5-8-13 reps of:
Handstand push-ups
Double kettlebell deadlifts (50/35)
Then, DB OH lunge 89 ft. (50/35)

Factum CrossFit Workout- August 13 2019

Front Squat 5x10
*one minute rest between sets
Ringer 1
30-20-10 reps of:
Air bike (calories)
Toes-to-rings
Time cap: 7 MIN
Ringer 2
15-10-5 reps for time of:
Burpees
Overhead squats (135/95lb.)
Time cap: 7 minutes

Factum CrossFit Workout- August 12, 2019

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

Factum CrossFit Workout- August 9 2019

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 Workout- August 8 2019

No Strength - long WOD
SPLIT Couplet
5 rounds:
100 double-unders
10 DB hang split snatches (55 | 80 lb.)
10 DB hang clean and jerks (55 | 80 lb.)

Factum CrossFit Workout- August 7, 2019

Bench 6x12
"Hot Sauce" 18 Min AMRAP
10x Bear Complex (75/55)
10x Medball cleans
10x Ring Dips

Factum CrossFit Workout- August 6, 2019

1 snatch + 4x OHS
Mary
20-min. AMRAP:
5 HSPU
10 pistols
15 pull-ups

Factum CrossFit Workout- August 5, 2019

Long WOD - No Strength
The Devil's Synchro (Partner WOD)
100 Cal Row
Run 2 Laps
100x Devil Press (50/35)
Run 2 Laps
100x Pistol Squats
Run 2 Laps
100x Thursters (95/65)

Factum CrossFit Workout- August 2, 2019

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 Workout- August 1, 2019

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 Workout- July 31, 2019

Snatch (8x3)
Copernicus' Orbits
3 Min on-1 Min off - for 4 Rds
5x Thrusters (95/65)
10x Toe to Bars
10x Push Press (115/85)

Factum CrossFit Workout- July 30, 2019

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

Factum CrossFit Workout- July 29, 2019

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 Workout- July 26, 2019

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

Factum CrossFit Workout- July 25, 2019

Bench 9 sets of 3 build to 90% of 1-RM
Mosaic - HIIT-5 Rounds -
1 Min ON/OFF
Weighted Pushups (45/25)
Pendlay Row (95/65)

Factum CrossFit Workout- July 24, 2019

One WOD at 10 am followed by BBQ at Phil's house at 2 PM
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 Workout- July 23, 2019

Abs for Pioneer Day
- 20 Min AMRAP
10x Knee to Elbow (with 90 hold)
20x Mountain Climbers
10x Pike
No Strength - 10 Min Rest
Fran - 21-15-9
Thrusters (95/65), Pullups

Factum CrossFit Workout- July 22, 2019

Snatch Balance - 4 of 2
Full Snatch - 4 of 2
Jubilee Tabata
Jumping Lunges
Pushups
High Knees
KB Swings (50/35)

Factum CrossFit Workout- July 19, 2019

Tempo Squats 4 sets of 8 --- 8 seconds down, 8 seconds up
Popeye's Pump
HIIT Push/Pull 5 Rounds 1 min on/off
Ring Dips
Pullups

Factum CrossFit Workout- July 18, 2019

8 sets of Snatch Complex (1 snatch pull, 1 hang power snatch, 1 full snatch
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 Workout- July 17, 2019

Long WOD - no strength
Badger - 3 Rounds (For Time)
30x Squat Cleans (95/65)
30x Pull Ups
4 Laps

Factum CrossFit Workout- July 15, 2019

Max Row - Calories
3 sets of 1 Min
20 Min AMRAP - Drone Strike
8x Squat Cleans (115/85)
8x Box Jumps
20x Mountain Climbers

Factum CrossFit Workout- July 12, 2019

Power Cleans (8 sets of 3)
Arm and Hammer - AMRAP 20 Min
5x Power Cleans (145/105)
10x Toe to Bars
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