CROSSFIT WOD
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Factum CrossFit Workout- December 5, 2019

Bench 6x12
7 RFT- "Surface Opps"
7 Front Squats (105/75)
10x DB Snatch One Arm (50/35)
4x Devil Press (50/35)

Factum CrossFit Workout- December 4, 2019

5 Rounds Pullup to Failure
Zoomie 3 Rounds for Time
50x Wallball (20/14)
30 Cal Row
10x Bar Muscle ups

Factum CrossFit Workout- December 3, 2019

Turkish Get Ups 4 x10 (5 per side)
6RFT- "Marius"
10x Bulgarian Split Squat (30/20) *each hand, 10 total reps
8 Deadlifts (115/85)
6x Pull ups
4 OHS (115/85)

Factum CrossFit Workout- December 2, 2019

Two WOD day
100x Back Squat for Time
10 Min Rest
15 MIN AMRAP - Salsa Maker
2x Bar Muscle up
4x Squat Clean (145/105)
8x KB Swings

Factum CrossFit Workout- November 29, 2019

OHS 5x5, increase weight each set
Anthem - 5 Rounds for time
10x Devil Press (50/35)
20 GHD Situps
30x Cal Row

Factum CrossFit Workout- November 27, 2019

6x12 Bulgarian Split Squat (12 reps each leg)
Hadouken -
10-8-6-4-2-4-6-8-10
Pullups
Wallballs
Farmer Carry (length of gym/rep)
(FC 5-4-3-2-1-2-3-4-5)

Factum CrossFit Workout- November 26, 2019

Push Press- 5-5-5-3-3-3-1-1-1 working up to heavy singles
Bowser - E90MOM- 8 Rounds
*Every 90s on the 90
12 Floor to OH (95/65)
12 Cossack Squat (50/35) *total
*Held like a goblet squat
*Score is your worst total round

Factum CrossFit Workout- November 25, 2019

Full Snatch 3-3-3-2-2-2-1-1-1 Working up to heavy singles
Fortnite - 3 Rounds for Time
20x Toe to Bar
10x Power Cleans (135/95)
20x Pullups
20x Push Jerk (135/95)

Factum CrossFit Workout- November 22, 2019

Full Cleans (6 sets of 3)
Master Chief
5 Rounds for Time
10x Hand Stand Pushup
20x DB Snatch (50/35)
40x Double Unders

Factum CrossFit Workout- November 20, 2019

Mack Truck - For Time
Cash in: 800m row
10 Rounds
5 Wall balls
3x Burpees
1x Deadlift (185/135)
Cash out: 800m Row

Factum CrossFit Workout- November 19, 2019

Shoulder Press - Drop - 3 of 4 plates/10 reps
“Grizzly”-7RFT
7 Bear complex(75/55)
15 T2B
20 jumping lunges

Factum CrossFit Workout- November 18, 2019

Deadlifts (5 of 5)
"Beach Season"
10-9-8-7....3-2-1
Ring Dips
Spartan Pushups (30/10)
Strict Pullups

Factum CrossFit Workout- November 15, 2019

1:00 max GHD sit up x 5. Total reps is score. Rest 2 min b/ sets

Conglomerate
1000 m row cash in
2 rounds:
10 CJ (155/105)
10 HSPU
1 rope climb
1000 m row cash out

Factum CrossFit Workout- November 14, 2019

3 Pushup drop set (45,35,25,15,10,5,0
Amsterdam
Partner WOD for time:
150 WB (20/14) cumulutive total
*Partner must hold DL for WB to
count (195/135)

Factum CrossFit Workout- November 13, 2019

10 min max unbroken DU
Igloo
For time:
50 GHD sit ups
*at the start of every minute must
do 5 burpee jump to 6 in
-then-
50 burpees
*at the start of every minute must
do 5 GHD sit ups

Factum CrossFit Workout- November 12, 2019

4 attempts at 200 m row (sprint)
rest 2 min in between
Castle
3 RFT:
15 DL (225/165)
15 Chest to Bar Pullups
immediately into
3 RFT:
6 Clean and Jerk(195/135)
6 Muscle Ups

Factum CrossFit Workout- November 11, 2019

no strength
Goodbye grip
Chipper for time
30 pull ups
30 hang power cleans (145/100)
30 Hand Stand Push up
30 front squat (145/105)
30 Toe To Bar
30 Shoulder to OH (145/105)

Factum CrossFit Workout- November 8, 2019

No strength
Breakout- 10 Rounds
10 Dbl DB Box Step Over (50/35; 24/20)
10 Burpee Box Jump Over
1 Muscle Up (ring or bar)

Factum CrossFit Workout- November 7, 2019

Single leg RDL 4x4 (go heavy)
superset with
GHD Ext with wt 4x15
AMRAP 9 min - Blackout
3,6,9,12,15... Hang Power Snatch (75/55)
3,6,9,12,15... OHS (75/55)
30 Double Under
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