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

Factum CrossFit WOD - January 21, 2019

Max Speed - 4 rd x 1 min
Shoulder2OH (75/55)
15 Min AMRAP - Jaguar
3x Clean (body weight)
10x Ring DIps

Factum CrossFit WOD - January 18, 2019

6x2 (1 Clean Pull + 1 Power Clean + 1 Squat Clean)
"Northrup Grumman" 6 RFT
10x Pistol Squats
5x C2B Pullups
10x Deadlifts (135/95)
5x Power Clean

Factum CrossFit WOD - January 17, 2019

Front Squats 5x3
"Stethoscope"
18 MIN AMRAP
10x Overhead Squats (75/55)
20x Bar Over Burpees
30x Pendlay Row (75/55)
4x Muscle Ups (Bar or Ring)

Factum CrossFit WOD - January 16, 2019

Slow Ring Dips - 5x10
"New Year, New legs"
120x Backsquat (95/65)
Every Minute 5x Pushups
Rx+10 Pushups

Factum CrossFit WOD - January 15, 2019

Back Squat 4x8 (Tempo Squat, 8s down, 8s up)
"Beefcake" 5RFT
10 Back Squats (135/95) RX+ (165/115)
10 Push-ups
10 Box over burpees
*Every 3 minutes 5 deadlifts

Factum CrossFit WOD - January 15, 2019

Back Squat 4x8 (Tempo Squat, 8s down, 8s up)
"Beefcake" 5RFT
10 Back Squats (135/95) RX+ (165/115)
10 Push-ups
10 Box over burpees
*Every 3 minutes 5 deadlifts

Factum CrossFit WOD - January 14, 2019

4 sets of 3 - Hang Snatch + full snatch =1 rep
“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 - January 11, 2019

Snatch - 6 sets of 3
5RFT "Quadzilla"
20 Back Squat (95/65)
10 HSPU
30 DU

Factum CrossFit WOD - January 9, 2019

Clean 7x3 @ 90%
EMOM for time - Roses
120x Pushpress (95/65)
Every minute 5x pike

Factum CrossFit WOD - January 8, 2019

Good Mornings (8 sets of 4)
"Bruhh"
10 RFT (135/95)
3 Cleans
3 Front Squats
3 Jerks

Factum CrossFit WOD - January 7, 2019

Lunges 4x40
20 Min AMRAP "Skeloton Crew
12 Pull ups (RX+ 4 Rope climbs)
12 Thrusters (95/65)
12 Knees to Elbows

Factum CrossFit WOD - January 4 2019

Snatch + 2 OHS =1 rep (5x3)
"Big Baloo" 6RFT
1/2 gym panther crawl
5 bear complex (95/65)
1/2 gym bear crawl
5 Bear Complex (95/65)

Factum CrossFit WOD - January 3, 2019

Deadlift 6x3 (Heavy)
Partner WOD- "C'mon now"
4RFT
25 V-ups
20 jumping lunges
*Partner 1 farmer carries until partner 2 completes their reps, then switch (50/35)

Factum CrossFit WOD - January 2, 2018

Back Squats 5x3 (These should be heavy)
EMOM16 "New Year, New Me"
min1: dragon walk 30y
min2: 10 push press (95/65)
min3: 6 burpee pull-ups
min4: 8 medball cleans (20/14)

Factum CrossFit WOD - Dec 28, 2018

Clean and Power jerk 5x3
4RFT "Swoosh"
12 Pull ups
12 Wall Balls (20/14)
12 V-ups (Pikes)
*every 3 minutes- 1 farmer carry,down and back length of gym

Factum CrossFit WOD - Dec 27, 2018

Hang Snatch (Above knee) + full snatch =1 rep
4x3
5RFT "Burner"
20 Air Squats
10 HSPU
30 DU

Factum CrossFit WOD - Dec 26, 2018

Shoulder Press 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 - Dec 21, 2018

10 minutes of double under work. Then-Squat Cleans 5x3
"Headed to Whoville"
50 Mountain climbers -cash in Then 5RFT
10 Box over burpees
12 Pullups (RX+ 3 Rope Climbs)
30 Double Unders (RX+ Row 10 Cal)
50 Mountain Climbers-cash out

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)
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