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

Factum CrossFit WOD - Dec 11, 2018

Snatch 5x2 Inc. wt. per set
"Fran+"
21-15-9
Thrusters (95/65)
Pull-ups
Rest 3 minutes: Then 3RFT of
10 Push-ups, 10 V-ups, 10 air squats

Factum CrossFit WOD - Dec 10, 2018

10 minutes of Muscle up work. Then-Deadlift 4x10
EMOM18 "Jello"
Min1: 6 Back Squats (205/145)
Min 2: Row 200M
Min 3: 12 Dumbbell hang clean & jerks (50/35)

Factum CrossFit WOD - Dec 7, 2018

15 Minutes of Handstand Walk Work-subs handstand holds, partner handstand holds/walks, wall walks
AMRAP 18 "Milk Jug"
10 Dumbbell Clean and jerks (50/35)
10 Knee to elbow
10 Wall Balls (RX+ 2 for 1 wallballs, squat twice)

Factum CrossFit WOD - Dec 6, 2018

10 minutes of Handstand Push up work. Then-Bench 4x8
7 RFT- "Slay"
7 Front Squats (95/65) RX+105/75)
7 Ring Dips
7 Toe to bar

Factum CrossFit WOD - Dec 5, 2018

Good Mornings 4x8
"Get 'er done"- Chipper WOD
10 Handstand Push-ups
20 Ring Rows
30 Burpees
40 Sit-ups
50 Box Jumps, 60 Mountain Climbers, 70 DU

Factum CrossFit WOD - Dec 4, 2018

Turkish Get Ups 4 x10 (5 per side)
6RFT- "Fizzle"
10 KBS (50/35)
8 Deadlifts (95/65)
6 Push-ups
4 OHS (95/65)
RX+ (105/75)

Factum CrossFit WOD - November 30, 2018

Strength-Spend 10 min working on DU
"Tommy Mac" 2RFT
12 burpees, 12 thrusters (95/65)
12 burpees, 12 power snatch (95/65)
12 burpees, 12 push jerks (95/65)
12 burpees, 12 power cleans (95/65)
12 burpees, 12 OHS (95/65)

Factum CrossFit WOD - November 29, 2018

Pistol Squats 5x5 (each Leg) -scales, use box, use plates, hold partners hand
Partner Wod 6RFT “Don’t Drop Me”
10 Pushups/plank
10 burpees/wall sit
10 air squats/ hollow rock hold
50 yard wheelbarrow walk

Factum CrossFit WOD - November 28, 2018

“Dark Horse”
3 rounds- 10 Power cleans (95/65), 8 Hollow rocks, 5 HSPU. Rest 2 min
4 rounds- 7 Power cleans(115/85), 8 Hollow rocks, 5HSPU. Rest 2 min
5 Rounds- 4 Power cleans (145/105), 8 Hollow rocks, 5 HSPU

Factum CrossFit WOD - November 27, 2018

Clean & Power Jerk (8 sets of 3)
“Dandy Randy” 4RFT
25 push press (95/65)
10 DB snatch (50/35) RX+(60/45)
15 ring dips
10 burpees

Factum CrossFit WOD - November 26, 2018

Push Press 6x4, DL 6 sets of 4
Deserter
3RFT Cash In 200 DU
5 muscle ups
10 Squat Cleans ( 150/105)
10 pistols

Factum CrossFit WOD - November 23, 2018

OHS 5x5, increase weight each set
10 min Snatch Ladder
start with an empty bar, add weight until you fail *cleans instead of Sn.
AMRAP 10 “Boost”
20 Mountain climbers
10 Pushups
5 bar over burpees

Factum CrossFit WOD - November 22, 2018

Closed for Thanksgiving

Factum CrossFit WOD - November 21, 2018

Strength- EMOM6 FSx5 reps
“Gravy”
100 burpees for time
before completion must do:
10x2 Deadlift (195/155)
10x2 broad jumps

Factum CrossFit WOD - November 20, 2018

Strength-Muscle up Drills. If you can do muscle ups, work on stringing togther as many as you can
"Cherry pickin"
EMOM20
Odd min: 3 muscle ups
Even Min:10 Hang Power Cleans (115/85)
*MU Scale 6 Chest to bar PU

Factum CrossFit WOD - November 19, 2018

Deadlift 5x5
“Dirty Thirty”
30 Box jumps, 30 jumping pullups
30 KBS, 30 Lunges, 30 K2E
30 Push Press, 30 Back extension
30 WB, 30 Burpees
30 Double unders

Factum CrossFit WOD - November 16, 2018

Below the knee power clean + full clean= 1 rep (6x3)
“WonderWoman”
AMRAP 16
30 Du
15 KBS
*Top of every minute must do 5
burpees*

Factum CrossFit WOD - November 15, 2018

Max KBS in a minute x4
"Jury's Out" Partner WOD
Cash in 50 box jumps (each)
5RFT
10 Power cleans-each (135/95)
40 Front rack lunges-each (135/95)
Cash out 50 box jumps (each)

Factum CrossFit WOD - November 14, 2018

Pause squat- 3 sec in bottom 6x3
“Friction”
6RFT
60 DU
30 KBS (50/35)
15 Burpees

Factum CrossFit WOD - November 13, 2018

Push Press- 5-5-5-3-3-3-1-1-1 working up to heavy singles
“Grizzly”-7RFT
7 Bear complex(75/55)
15 T2B
20 jumping lunges

Factum CrossFit WOD - November 12, 2018

Full Snatch 3-3-3-2-2-2-1-1-1 Working up to heavy singles
Brutus
12-9-6-3
Power Cleans (175/125)
Muscle ups
Burpee box jumps
Cash Out- 1000m Row/Run
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