CROSSFIT WOD
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Factum CrossFit WOD - May 24, 2017

Overhead Squats 8x5
AMRAP 15 Mins - Panther
2x Snatch (95/65)
4x Overhead Squat (95/65)
8x Sumo DLHP (95/65

Factum CrossFit WOD - May 23, 2017

Abs for Armed Forces Day
- 20 Min AMRAP
10x Knee to Elbow (with 90 hold)
20x Mountain Climbers
10x Pike
No Strength - 10 Min Rest
Fran - 21-15-9
Squat Thrusters (95/65)
Pullups

Factum CrossFit WOD - May 22, 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 - May 20, 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 - May 19, 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 - May 18, 2017

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

Factum CrossFit WOD - May 17, 2017

Bench - 6x12
EMOM- 20 Min - "Wolverine"
1st Min-15x Medball Cleans
2nd Min-10x Toe to Bars
3rd Min - 10x Front Squat (135/95)
4th Min - 15x Push ups

Factum CrossFit WOD - May 16, 2017

Shoulder Press 6x12
7 Rounds ""Gambit"
1x Power Clean (155/115)
5x PUsh Jerk (155/115)
5x Deadlift (155/115)
20x KB Swings

Factum CrossFit WOD - May 15, 2017

Snatch 8x3
"Beat down" For time
12-9-6-3
Power Clean 155/115
Front squat 155/115
Strict Pullups

Factum CrossFit WOD - May 13, 2017

Dumbell Bench 5x15
"Sickle"
HIIT - 3 Min on - 20 seconds off
Row (calorie/point)
Medball clean
KB Swings
Sumo DL HP (95/65)
Push Press (95/65)

Factum CrossFit WOD - May 12, 2017

3 Drop Sets-Bench-4 plates of 10
"Flying Dutchman"
1 min/station - 3 rounds
Row (for calories)
Thruster (95/65)
Burpees
Power Clean (115/85)
Box Jumps (24/20)

Factum CrossFit WOD - May 11, 2017

8x2 Power Clean (Heavy)
Hammer - 5 RFT
5x Power CLeans (135/95)
10x Front Squat (135/95)
5 Jerks (135/95)
20 Pullups
rest 90 seconds

Factum CrossFit WOD - May 10, 2017

Overhead Squats 5x12
"Nancy" 5 ROunds for time
2 Laps (400 M)
15 Overhead Sq (95/65)

Factum CrossFit WOD - May 9, 2017

Squat Snatch 7x2
"Nitro Norwegian"
7 Rounds for Time
5x Snatch (95/65)
15x KB Swings (50/35)
8x Pullups

Factum CrossFit WOD - May 8, 2017

Back Squat 5x10 - 1 min Rest
"Saddle Up Partner"
Patner wod 16 minAMRAP
9x Front Squats (135/95)
9x RIng DIps
9x Burpees

Factum CrossFit WOD - May 6, 2017

Deadlift 8x3
DT
5 Rounds for Time -
12 Deadlifts (155/115)
9x Hang Clean (155/115)
6x Push Jerks (155/115)

Factum CrossFit WOD - May 5, 2017

Snatch - 4x3
Fight Gone Bad - 1 min/station
3 Rounds - Max Reps
Wall Ball (20/14), Row
Sumo DLHP (75/55), Box Jumps
Push Press (75/55), KB Swings

Factum CrossFit WOD - May 4, 2017

Deadlifts 7x2
18 MIN EMOM- "Revolving Minute"
1st Min
3x C&J (80% BW)
2nd Min - 6x Front Squat (80% BW)
3rd Min - 10x Deadlift

Factum CrossFit WOD - May 3, 2017

Front Squat (5x8)
"Weight Class"
10 Rounds for time
3x Clean (BW)
10x Box Jumps (must jump)

Factum CrossFit WOD - May 2, 2017

Bench 6x12 - one min rest

20 Min AMRAP

15x Burpees

15x Pullups

1 Lap Farmer Carry (50/35)

Factum CrossFit WOD - May 1, 2017

7x3 Clean and Jerk@75-80%

"""Spicy Meatball"" 12 Min AMRAP"

10x Deadlifts (185/125)

20x Wallballs

Factum CrossFit WOD - April 29, 2017

Fight Went Running
6 Rounds - 3 Min Each - 1off
1 Lap + Wall Balls
1 Lap + Row
1 Lap+ Sumo DL HP (75/55)
1 Lap + Box Jumps
1 Lap + Push Press (75/55)
1 Lap + Amer KB Swings (50/35)

Factum CrossFit WOD - April 28, 2017.

6 sets of 8 Good Morning
12 Min AMRAP (95/65) - Complexie
3x Deadlifts
3x Hang Cleans
3x Front Squat
3x Push Press

Factum CrossFit WOD - April 27, 2017

4 drops sets of Pushups
Up The Hill
5 Rounds for Time
30x KB Swings (50/40)
20x Plyo Box Jumps
30x Mountain Climbers

Factum CrossFit WOD - April 26, 2017

Negative Squats (5x5 @ 50%)
Bumdigity - 20 Min AMRAP
12x Front Squat (95/65)
12x KB Swings
12x Pull ups

Factum CrossFit WOD - April 25, 2017

Shoulder Press 6x8@ 70-80%
WOD "Thankful for Friends"
With a 6 minute running clock perform as many reps as possible with a partner (must tag partner to switch)
6 minutes/activity
Deadlifts (135/95)
KB Swings
Pullups

Factum CrossFit WOD - April 24, 2017

Bench Press 10 sets to Fail
12 MInute AMRAP
7x Snatch (75/55)
25x Double Unders
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