CROSSFIT WOD
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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

Factum CrossFit Workout- July 11, 2019

Shoulder Press 6 sets of 8
Prime with Partners
***3 person partner WOD
210x KB Swings (50/35)
210x Toe to Bars
210x Back Squat (135/95)
90x Devil Presses (50/35 *each hand)

Factum CrossFit Workout- July 10, 2019

Snatch Pull (2 sets of 3)
Full Snatch (3 sets of 3)
Clean Pull (2 sets of 3)
Full Clean (2 sets of 3)
Open WOD 13.2 - AMRAP 10 Min
5x Shoulder to Overhead (115/75)
10x Deadlifts (115/75)
15x Box Jumps

Factum CrossFit Workout- July 9, 2019

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

Factum CrossFit Workout- July 8, 2019

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 Workout- July 5, 2019

Pendlay Row (6x12) focus on flexing Rhomboid
Xerxes
20 Minute AMRAP
5x Spartan Pushups (30/10)
15x RIng Dips
25x Push Press (75/55)

Factum CrossFit Workout- July 4, 2019

One WOD at 10 AM
"Giving King George a Big Fat L in 1776"
6 Rounds
1x Squat Clean (165/115)
7x Chest-to-bar Pullups
7x Goblet Squats (50/35)
6x Ring Dips

Factum CrossFit Workout- July 3, 2019

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 Workout- July 2, 2019

3 drop sets of 3 plates of 10 - Bench
Prudence
20 Min AMRAP
8x Front Squat (115/85)
6x Pullups
4x Sumo DLHP (115/85)

Factum CrossFit Workout- July 1, 2019

4x40 Lunges
King James- 20 MIN AMRAP
10x Power Clean (135/95)
1x Farmer Carry lap (50/35)
15x DB Snatch (Right)
15x DB Snatch (Left)

Factum CrossFit Workout- June 28, 2019

Long WOD - No Strength
Alligator
5 RFT
20x Step ups,20x Ring Row,1 Lap
3 Min rest; then 3 RFT
DB OH lunge (50/35) 10R 10L
10 T2B; 3 Min Rest
1 RFT; 30 Snatch (95/65)
150x DU

Factum CrossFit Workout- June 27, 2019

10 sets to failure Shoulder Press
*one minute of rest
"Chase" 10 Min AMRAP
6x Turkish Get ups (30/20)
12x Ring DIps
2 Min Rest
10 Min AMRAP
20x Double Unders
15x Mountain Climbers - Ea way

Factum CrossFit Workout- June 26, 2019

Max Speed - 4 Rds (1 min on-3off
Sumo DLHP
"WOOD" 5 RFT
2x Laps
10x Burpee Box Jumps
10x Sumo DLHP (95/65)
10x Thrusters (95/65)
Rest 1 Minute

Factum CrossFit Workout- June 25, 2019

4x40 Lunges
"Hadrian's Bulwark"
20 MIN AMRAP
6x Hang Squat Snatch (75/55)
15x Push Press (75/55)
3x Muscle up (Bar or RIng)
1 Lap Farmer Carry (50/35)

Factum CrossFit Workout- June 24, 2019

6x3 Push Jerk
"Turtle"
Cash in: 50x Push Press (95/65)
4RFT
5x R arm DB squat cleans (50,35)
5x L arm DB squat cleans
30 Ft Handstand walk
15x GHD sit ups
50x Pull up cash out

Factum CrossFit Workout- June 21, 2019

Strength
12 Min Emom 80-85% of Max Jerk
1- Push Jerk
1- Split Jerk
"Caesar's Hegemony"
100 Goblet squats for Time @ 1/2 BW
Every mintue must do 20 DU

Factum CrossFit Workout- June 20, 2019

Shoulder Press 5x8
"Cleopatra's Cupidity" 5 RFT
30x Back Extensions (25/15)
30x Ring Rows
1 Lap Farmer Carry (50/35)

Factum CrossFit Workout- June 19, 2019

Shoulder Press 5x8
"Cleopatra's Cupidity" 5 RFT
30x Back Extensions (25/15)
30x Ring Rows
1 Lap Farmer Carry (50/35)
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