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

Factum CrossFit Workout- May 23, 2019

STRENGTH: 5 x 10 lunges ( 10 each side, in front rack with bar)
"PEACHES"

1-2-3-4-5-6-7-8-9-10
hang squat cleans (185/125)

10-9-8-7-6-5-4-3-2-1
box jump overs

Factum CrossFit Workout- May 22, 2019

STRENGTH: 4x6 full snatch
"BEAUTIFUL BALDY"

CASH IN- 10 Curtis P's
then 12-9-6-3 of
Overhead Squats
Toes to Bar
then
MID CASH- 10 Curtis P's
the 3-6-9-12 of
Overhead Squats
Toes to Bar
then
CASH OUT- 10 Curtis P's

(1 Curtis P is a power Clean + 1 lunge each leg in the front rack + a push press- this must be done as a complex)

Factum CrossFit Workout- May 21, 2019


"MELLOW YELLOW"



3 Rounds
15 deadlifts (155/105)
15 pullups



1 MINUTE REST



2 rounds
15 hang cleans (155/105)
15 HSPU



1 MINUTE REST



1 round
100 double unders
20 push jerks (155/105)

Factum CrossFit Workout- May 20, 2019

STRENGTH: 5 x 5 Complex- Snatch Push Press into Overhead squat
"FAT MAN SLIM"

50 air squats
10 burpees
40 sit ups
10 burpees
30 OH lunges with plate (45/25)
10 burpees
20 kettlebell swings (50/35)
Bear crawl across the gym (down and back)
10 wall balls
20 kettlebell swings
10 wall balls
30 lunges
10 wall balls
40 sit ups
10 wall ball
50 air squats

Factum CrossFit Workout- May 17, 2019

STRENGTH: 6 x 3 Front Squat Complex (1 x full squat + 1 x 5 second descend squat + 1 x 5 second pause squat at bottom = 1)
VIVA!

Every 2 Minutes for 8 Rounds

2 wall walks
5 back squats (165/110- from rack)
15 wall balls

Score = Time of SLOWEST Round

Factum CrossFit Workout- May 16, 2019

STRENGTH: 4 x 12 db bench
"PUGGO"
12 x hang snatch (95/65)
12 x c2b
9 x hang snatch
9 x c2b
6 x hang snatch
6 x c2b
3 x hang snatch
3 x c2b

2 MINUTE REST

12 x c&j (135/95)
12 x hspu
9 x c&j
9 x hspu
6 x c&j
6 x hspu
3 x c&j
3 x hspu
CASH OUT 30 bar over facing burpees

Factum CrossFit Workout- May 15, 2019

STRENGTH: 3 x 5 Squat cleans
"DORK" -HERO WOD

6 Rounds for Time

60 double unders
30 kb swings (50/30)
15 burpees

Factum CrossFit Workout- May 14, 2019

STRENGTH: 5 x 5 Complex- 1 strict press, 1 push press, 1 push jerk (Equals 1 rep)
"YELLIN' AT HELEN"

3 rounds for time
400 m run
21 kettlebell swing
12 pull ups

2 MINUTE REST

21-15-9
Goblet Squats
Double Unders (x3)

Score is total time to complete

Factum CrossFit Workout- May 13, 2019

STRENGTH: 5 X 8 Back Squat
"CAROUSEL"

6 Rounds For Time

15 x deadlifts (155/105)
17 x wall balls (20/14)
200 m run

Factum CrossFit Workout- May 10, 2019

STRENGTH: 7x4 deadlifts
"MR. HALFIE"

5 Rounds for Time

5 x HSPU
6 x power cleans (175/115)
7 x toe to bars
8 x kb swings
9 x wall balls
20 x double unders

Factum CrossFit Workout- May 9, 2019

STRENGTH: 5x 6 power cleans
"MOTHER TRUCKER"

100 thrusters @75/55

**BUT top of every minute do five burpees. Start the first minute with 5 burpees**

Factum CrossFit Workout- May 8, 2019

STRENGTH: 4 x 10 strict press
"DIRTY BIRDY"

30 x double unders
30 x wall balls
30 x double unders
30 x squat box jumps
30 x double unders
30 x lunges (95/65)
30 x double unders
30 x hspu
30 x double unders
30 x sit ups
30 x double unders
30 x power cleans (95/65)
30 x double unders
30 x push jerk (95/65)
30 x double unders

Factum CrossFit Workout- May 7, 2019

STRENGTH: 6x3 front squat (get heavier to warm up for wod)
"BELL" -HERO WOD

3 Rounds for Time

21 x deadlifts (185/125)
15 x pull ups
9 x front squats (185/125)

Factum CrossFit Workout- May 6, 2019

STRENGTH: 5 x 5 squat snatch
"ROASTY"
7 min AMRAP
10 r arm db snatch (50/35)
10 l arm db snatch (50/35)
12 x goblet squats (50/35)
1 length bear crawl

2 MINUTE REST

7 min AMRAP
10 r arm OH lunge
10 l arm OH lunge
12 pikes
6 burpees

Score = TOTAL REPS (bear crawl = 3 points)

Factum CrossFit WOD - May 3, 2019.

Pushup dropset 45,35,25,15,10,5, 0
”Don’t Panic”
Cash in 50 burpees, then 5RFT
10 Thrusters (95/65)
20 Front rack lunges (95/65)
10 Med ball Cleans (20/14)
Cash Out 50 Burpees

Factum CrossFit WOD - May 2, 2019.

4x40 Lunges
“Huffin and Puffin” 18 Min AMRAP
10 Wallballs (20/14) RX+(30/20)
10 Box jumps
10 power snatch (95/65) RX+(105/75)
10 HSPU
50 DU

Factum CrossFit WOD - May 1, 2019

Backsquat 4x8
"Bite the Bullet" -Chipper wod
30 Pistols, 25 box jumps
50 Deadlifts (135/95)
30 DB snatches (50/35)
15 Cleans (135/95)
25 ring dips, 25 burpees, 30 lunges

Factum CrossFit WOD - April 30, 2019

Turkish Get Ups 3x16 (8 per side)
"Zig-Zag"
2-4-6-8-10-12-14-16-18-20
Chest to Bar Pullups
20-18-16-14-12-10-8-6-4-2
Dumbbell Snatches (50/35)

Factum CrossFit WOD - April 29, 2019

7 sets of Double Failure
Shoulder Press
7 RFT- "Slay"
7 Front Squats (95/65) RX+105/75)
7 Ring Dips
7 Toe to bar

Factum CrossFit WOD - April 26, 2019

STRENGTH: 5 X 8 deadlift
"TAYLOR/TYLER"
5 x muscle ups (ring or bar)
4 x lap run
21 x bar over burpees
16 x bear complex (95/65)
21x bar over burpees
4 x lap run
5 x muscle ups (ring or bar)

Factum CrossFit WOD - April 25, 2019

STRENGTH: 5 x 3 front squat complex
(1 x normal front squat + 1 x five second descent front squat + 1 x hold @ bottom of squat for five seconds)
"BULLDOG"
4 Rounds for Time
10 x left arm db hang clean and jerk (50/35)
10 x right arm db hang clean and jerk (50/35)
7 x burpee pullups
2 MINUTES REST
4 Rounds for Time
10 x left arm db snatch
10 x right arm db snatch
12 x box jump overs - MUST JUMP

Factum CrossFit WOD - April 24, 2019

STRENGTH: 5 x 10 back squat
"ZOODLE"
13-11-9-7-5
squat cleans @ (155/105)
handstand pushups
ring dips
**1 lap run with medball after completion of each rep scheme**
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