CROSSFIT WOD
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Factum CrossFit WOD - January 23, 2018

Deadlift 5x10@ 65%
Diane
21-15-9
Deadlift (225/155 lb)
Handstand Push-Ups

Factum CrossFit WOD - January 22, 2018

max out monday 1 min on/ 3 Min off
Row
Smokes
30-25-20-15-10
Burpees; Kettlebells Swings;
Knees to Elbows

Factum CrossFit WOD - January 19, 2018

Shoulder press 5 sets double failure
The Fiddler - 18 Min AMRAP
5 clean and jerks. 135/115
10 HSPU
15 Cal Row
20 Air Squats

Factum CrossFit WOD - January 18, 2018

Deadlift 7x2
Jester
10 min amrap
40 double unders
3 muscle ups
1 clean 85% 1RM

Factum CrossFit WOD - January 17, 2018

Heat - 40 Minute Cap
5 RFT
60 air squats
30 situps
30 ringdips

Factum CrossFit WOD - January 16, 2018

snatch 8x 2 heavy
Cable
15 Min AMRAP
12x Pendlay Row
3x Muscle ups (sub 6x pullups)
*Transitions are not RX

Factum CrossFit WOD - January 15, 2018

max out monday 1 min on/3 min off
Front Squat (115/85)
Skeleton
15-12-9-6-3
hang power snatch (105/75)
toes to bar

Factum CrossFit WOD - January 12, 2018

Under dat Bar!
20 MIN AMRAP
2 squat cleans (175/115)
3 front squats
10 burpees

Factum CrossFit WOD - January 11, 2018

OHS 6x5
Bull Dog
EMOM 18
Min 1: 10 OHS(95/65)
Min 2: 10 Burpees
Min 3: 50 Double Unders

Factum CrossFit WOD - January 10, 2018

Warrior
20 Hand stand pushups
30 pullups
40 kbs
50 burpees
60 sit ups
70 mountian climbers

Factum CrossFit WOD - January 9, 2018

WHITTMAN 7 RFT
15 box jumps
15 power cleans (95/65)
15 KBS

Factum CrossFit WOD - January 8, 2018.

Twister
20 MIN AMRAP
15x Knees to Elbows
5 shoulder to overhead(135/95)
7x Deadlift (135/95)

Factum CrossFit WOD - January 5, 2018

8x3 Cleans 85%
Viking Master - 30-25-20-15-10-5
wallballs
pullups

Factum CrossFit WOD - January 4, 2018

Arnold Press
3x8
bicep curls 3x8
Loki - 5RFT
10 snatch (115/75)

Factum CrossFit WOD - January 3, 2018

Calf Crusher
100 Double Unders
80 sit ups
100 DU; 60 Pushups
100 DU; 40 Deadlifts (135/95)
100 DU; 20x Back Squats (135/95)

Factum CrossFit WOD - January 2, 2018

Snatch 6x3
Ironman- 18 Min AMRAP
10x overhead squats (115/85)
10x TTB

Factum CrossFit WOD - January 1, 2018

New Years Day
Gym Closed
Rest

Factum CrossFit WOD - December 29, 2017

Shoulder Press - 8x5
12 MIN AMRAP
3x Push Press (95/65)
6x Hang Clean (95/65)
9x Deadlift

Factum CrossFit WOD - December 29, 2017

Shoulder Press - 8x5
Billy
15 Min AMRAP
8x Front Squats (115/85)
8x KB Swings
8x Box Jumps

Factum CrossFit WOD - December 28, 2017

Front Squat 8x5
20 Minute Cap - Bruiser
12x Toe To Bar, 18x Wallball (20/14)
48x Double Unders,
15x Front Squat (115/85)
30x Pushups, 20x Pullups
10x Muscle Ups

Factum CrossFit WOD - December 27, 2017

Bench 7x12
15 Min AMRAP - ABove the Bar
20x Double Unders
3x Muscle Up (bar or ring)
***sub 9x Pullups

Factum CrossFit WOD - December 26, 2017

Power Clean 8x3
Holiday Bowl
HIIT - 1 on/off - 4 Rds
Sumo DLHP (75/55)
Pendlay Row (75/55)

Factum CrossFit WOD - December 25, 2017

MERRY CHRISTMAS!! REST UP!

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