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

Factum CrossFit WOD - September 21, 2018

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 - September 20, 2018

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 - September 19, 2018

2 Drop sets of Pushups
7 Deadly Sins - Chipper Workout
10x Chest to bar Pullups
20x T2B; 30x Deadlifts (185/135)
100x Double Unders
30x Box Jumps; 20x Burpees
10x Cleans 185/135)

Factum CrossFit WOD - September 18, 2018

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

Factum CrossFit WOD - August 31, 2018

Long WOD- No Strength
Badger - 3 Rounds (For Time)
30x Squat Cleans (95/65)
30x Pull Ups
4 Laps

Factum CrossFit WOD - August 30, 2018

Negative Ring Rows (4 sets of 8)
Battle of Hastings
20 Minute AMRAP
10x Ring Rows
6x Pendlay Row (135/95)
6x Deadlift (135/95)

Factum CrossFit WOD - August 29, 2018

Partner WOD - Sub-zero Time
14 Laps for Time
***You and your partner will each
do 7 lap (one lap at a time), while
parnter is running other partner is
Goblet squat at (50/35). Every
squat equals 1 second off total time

Factum CrossFit WOD - August 28, 2018

Pullup negatives - 6 sets of 5
Israel Death March
18 Minute AMRAP
Max out Front Squat (145/105)
when you fail, run a mandatory lap
*score is how many front squats

Factum CrossFit WOD - August 27, 2018

Acrimonius Elizabeth
3RFT: 10x Snatch (135/95), 2 Laps
*rest 3 minutes
9-15-21 Power Clean (135/95)
RIng DIps
*rest 3 minutes
4RFT: 12 T2B, 12 Jerk (135/95)
12 Box Jumps

Factum CrossFit WOD - August 24, 2018

No Strength, long WOD
THe MASH
3RFT - 21 Wallballs, 15 T2B
9x KB Swing
*rest 3 minutes
4 RFT- 25 Hand-release Pushup
10x L-sit pullups
*rest 4 minutes
5RFT- 15 Calories, 15x KB Swing

Factum CrossFit WOD - August 23, 2018

Bench (6 sets of 8)
Up The Hill
5 Rounds for Time
30x KB Swings (50/40)
20x Box Jumps (must jump)
30x Mountain Climbers

Factum CrossFit WOD - August 22, 2018

Lunges - 4x40
"Casillas" 16 Min AMRAP
3x Clean and Jerk (155/105)
9x Burpees
18 Wallballs
200 m Run (1 Lap)

Factum CrossFit WOD - August 21, 2018

2 drop sets on Strict Pullups
Nikka Fuzz
HIIT - 4 Rds - 1 min on/off
Ring Rows
Back Extensions
Bear Crawl +10

Factum CrossFit WOD - August 3, 2018

2 WODs
100x Back Squat FT (135/95)***
***10 Min Cap
Rest 10 Minutes
Open 18.1 20 MIN AMRAP
8x Toe to Bar
10x DB Hang CLean and Jerk (50/35)
14 Cal Row (12 Cal women)
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