CROSSFIT WOD
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Factum CrossFit WOD - August 19, 2017

Weighted Ring Dips (6 sets of 8)
B-52 - 12 Min AMRAP
20x Dive Bombers
12x Diamond Pushups
Bear Crawl (down and back)

Factum CrossFit WOD - August 18, 2017

Back Squat (3 sets of 10)
Lunge (3 Sets of 10)
Billy - AMRAP - 15 Minutes
8x Front Squat (115/85)
8x Box Jumps
8x KB Swings

Factum CrossFit WOD - August 17, 2017

Bench 6 sets of 12
My- O - 3 Rounds
20x Burpees (115/85)
15x Pullups
Bear Walk (down and back)
20x Overhead Lunge (45/25)

Factum CrossFit WOD - August 16, 2017

Dumbell shoulder Press 6 sets of 8
Ben Hur
15 Min AMRAP - 3 Rounds of 5 Mins
20x Double Unders
5x Handstand Pushups
10x Military Press (95/65)

Factum CrossFit WOD - August 15, 2017

Bench (6 sets of 12)
5 Rounds - Trooper
10x Overhead Squat (75/55)
10x American KB Swings (50/35)
2x Laps

Factum CrossFit WOD - August 14, 2017

Find Max - Full Clean
Bamboo 4 Rounds
15x Burpees
12x KB Swings
9x Ring Dips
1x Lap

Factum CrossFit WOD - August 12, 2017

3 drop sets - Shoulder Press
Pursuit
AMRAP - 15 Min
15x Pendlay Row (95/65)
10x Sumo DLHP (95/65)
5x Strict Pullups

Factum CrossFit WOD - August 11, 2017

Snatch - 10 sets of 3
*Not heavy, drilling quick, practice
Lap-and-Back
5 Rounds - 4 Min Each - 1off
1 Lap + Double Unders
1 lap + Push Press (75/55)
1 Lap + Toe to Bar
1 Lap + Clapping Pushups

Factum CrossFit WOD - August 10, 2017

Tire Flips - Flip 15 yds
20 Min AMRAP - Tire Iron
8x Sumo Deadlift HP (95/65)
8x Pendlay Row (95/65)
8x Pull ups

Factum CrossFit WOD - August 9, 2017

Bench - 6 sets of 12
Leonidas - 4 Rounds
1 Min On - 1 Min Off
Spartan Pushups (30/10)
Ring Dips

Factum CrossFit WOD - August 8, 2017

Full Clean (10 sets of 3)
*work on getting under bar quick
Open WOD 13.2 - AMRAP 10 Min
5x Shoulder to Overhead (115/75)
10x Deadlifts (115/75)
15x Box Jumps

Full Clean (10 sets of 3)

Factum CrossFit WOD - August 7, 2017

Good Mornings (5 Sets of 10)
and Find Max on Shoulder Press
Popper - 21-15-9
Front Squat (115/85)
Kettlebell Swings (50/35)

Factum CrossFit WOD - August 5, 2017

Arnold Press
5 sets of 8
"Hubble's Pushup"
AMRAP - 3 Rounds -
5 Min on, 1 Min Off
12x No Push Up Burpees
4x Spartan Pushups
12x Toe to Bar
12x Push Press (95/65)

Factum CrossFit WOD - August 4, 2017

1 snatch + 4x OHS
7 Rounds
LEG on FIRE - EMOM for TIme -
200x Wallballs (20/14)
Each min 5x KB Swings

Factum CrossFit WOD - August 3, 2017

No Strength - long WOD
The Seven-7 Rounds for TIme
40 Min Cap
7x Handstand PU
7x Thruster (135/95)
7x Knees to Elbow
7x KB Swing, 7x Burpee

Factum CrossFit WOD - August 2, 2017

Pullup drop set - 2 sets
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 WOD - August 1, 2017

Snatch (8x3)
Time Travel
3 Min on-1 Min off - for 4 Rds
5x Thrusters (135/95)
10x Ring DIps

Factum CrossFit WOD - July 31, 2017

Deadlift (8 sets of 4)
THe Breakup
7 Min AMRAP
3x Clean (body weight)
10x Pullups
4 Min Rest then 7min AMRAP
8x KB Swings
8x Toe-to-Bar

Factum CrossFit WOD - July 29, 2017

Bench - 6 sets of 12
DT
5 Rounds for Time -
12 Deadlifts (155/115)
9x Hang Clean (155/115)
6x Push Jerks (155/115)

Factum CrossFit WOD - July 28, 2017

4 sets 40 weighted lunges
Frank - 20 Min AMRAP
10x Push Press (115/95)
10x Box Jumps
10x KB Swings

Factum CrossFit WOD - July 27, 2017

No Strength, long WOD
WOD from Hell - 40 Min cap
15x Power Clean (135/95)
30x T2B, 30x Box Jumps
10x Muscle up, 15x Thruster (135/95)
30x Pullups, 30x Burpees
1 Lap Overhead walking lunge (45/25)

Factum CrossFit WOD - July 26, 2017

Deadlifts (5 of 5)
Open 11.2 (15 Min AMRAP)
9x Deadlifts (155/100)
12x Pushups
15x Box Jumps (24/20)

Factum CrossFit WOD - July 24, 2017

Pie and Beer Day
10 HSPU, 15x Deadlift (225/155)
25 Box Jumps (must jump)
50 Pullups, 100x Wallballs
200x Double Unders
2 Lap Farmer Carry (50/35)

Factum CrossFit WOD - July 22, 2017

Bench - 3 drop sets 4 plate of 10
Open 11.5 (AMRAP 20 Min)
5x Power Cleans (145/105)
10x Toe to Bars
15x Wallballs

Factum CrossFit WOD - July 21, 2017

No Strength, long WOD
"Running Countdown" - 40 min cap
30-24-18-12-6
Lunge (95/65)
5-4-3-2-1
Laps
25-20-15-10-5
Back Extensions (45/35)

Factum CrossFit WOD - July 20, 2017

Hang Cleans 8x3 (don't drop bar)
15 Min AMRAP "Grip Reaper" (minute increase)
3x Power Clean (95/65) (all)
3x Squat Cleans
3x Power Snatch
3x Squat (Full Snatch) (95/65)
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