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

Factum CrossFit Workout- September 20, 2019

8x10 DB Bench
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 Workout- September 19, 2019

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 Workout- September 18, 2019

Ab Warmup
4 sets 40 weighted lunges
Jiggly - For Time
2 Rounds
8 Thrusters (135/95)
8 Bar Facing Burpees
2 Rounds
8x Thrusters (115/85)
8x Bar Facing Burpees
2 Rounds
8x Thrusters (95/65)
8x Bar Facing burpees

Factum CrossFit Workout- September 17, 2019

Squat Snatch 7x2
Juergen's Jolt
Every 3 Mins for 6 Rounds
200 m Run
10 hang cleans (95/65)
200m run
10 goblet squats (70/50)
Score is SLOWEST round**

Factum CrossFit Workout- September 16, 2019

Ab Warmup
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 Workout- September 13, 2019

2 Drop sets of Pullups
Loki's Lungs
15x DB Snatch (50/35)
5 Bar Muscle
20 Loki (70/50)
20x Burpee box over
1000 m Row
20x Burpee box over
20 Loki (70/50)
5 Bar Muscle up
15x DB Snatch
*Every 3 minutes 20 pushup*

Factum CrossFit Workout- September 12, 2019

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 Workout- September 11, 2019

8x3 Clean and Split Jerk
"Weight Class"
10 Rounds for time
3x Clean (BW)
10x Box Jumps (must jump)

Factum CrossFit Workout- September 10, 2019

Ab Warmup
Bench 6x12
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 Workout- September 9, 2019

Two WODs
100x Backsquat (135/95) 10m cap
10 Min Rest
"Nitro Norwegian"
7 Rounds for Time
5x Snatch (95/65)
15x KB Swings (50/35)
8x Pullups

Factum CrossFit Workout- September 6, 2019

Ab Warmup
Dumbell Bench 5x15
Drive - 15 Min AMRAP
12x Push Press (95/65)
15x Ring Rows
10x Burpees

Factum CrossFit Workout- September 5, 2019

Full Snatch (10x3)
"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- September 4, 2019

Drop Set Pushups (3 sets)
(45,35,25,15,10,5,0)
Souped Up - 5 Rounds
1 Min Sumo Deadlift HP (95/65)
1 Min Rest
1 Min Back Squat (95/65)
1 Min Rest

Factum CrossFit Workout- September 3, 2019

Two wods
100x Pullups for time (10 mincap)
Rest 10 minutes
15 Min AMRAP The Vinayak Vice
3x Power Clean (95/65) (all)
3x Squat Cleans
3x Power Snatch
3x Squat (Full Snatch) (95/65)

Factum CrossFit Workout- September 2, 2019 (Labor Day)

Labor Day
Closed

Factum CrossFit Workout- August 30 2019

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 Workout- August 29 2019

Back Squat 6x6
Sub Zero -14 Laps for Time
***You and your partner will each
do 7 lap (one lap at a time), while
parnter is running other partner is
Goblet squat at (50/35). Every
squat equals 1 second off total time

Factum CrossFit Workout- August 28 2019

Lunges - 4x40
"Casillas" 16 Min AMRAP
3x Clean and Jerk (155/105)
9x Burpees
18 Wallballs
200 m Run (1 Lap)

Factum CrossFit Workout- August 27 2019

3 sets of 2 Clean Pulls
3 sets of 2 Full Cleans
3 sets of 2 Snatch Pulls
3 Sets of 2 Full Snatch
Detoqueville's Diary
400-meter run
18 C2B Pullups
400-meter row
15 C2B Pullups
400-meter run
12 Ring muscle-ups

Factum CrossFit Workout- August 26 2019

Cleans (8 sets of 3)
Midline March
3 rounds for time of:
25 GHD sit-ups
50-ft. handstand walk
50-ft. overhead walking lunge (115 / 85 lb.)

Factum CrossFit Workout- August 23 2019

Back Squat (6 sets of 10)
10 Rounds for Time
9 Thrusters (95/65 lb)
35 Double-Unders

Factum CrossFit Workout- August 22 2019

Bench 6 sets of 12
21-15-9 Complex
8 deadlifts (155 / 115 lb.)
7 cleans (155 / 115 lb.)
6 snatches (155 / 115 lb.)
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts (155 / 115 lb.)
5 cleans (155 / 115 lb.)
4 snatches (155 / 115 lb.)
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts (155 / 115 lb.)
3 cleans (155 / 115 lb.)
2 snatches (155 / 115 lb.)
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

Factum CrossFit Workout- August 21 2019

Dumbell shoulder Press 6 sets of 8
The Separator - Chipper
12 handstand push-ups
15 back squats (185/135)
20 burpees
9 handstand push-ups
18 front squats (165/115 lb.)
20 burpees
6 handstand push-ups
21 overhead squats (115/85)
20 burpees

Factum CrossFit Workout- August 20 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
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