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

Factum CrossFit WOD - October 17, 2018

Row Sprints - 3 sets - 300m
***who will be row champion???
Dodging Bullets - 20 Min AMRAP
20x Lateral Box Jumps
10x Hand Stand Push ups
50x double unders, 10x Burpees

Factum CrossFit WOD - October 16, 2018

Bench 5x8 Time under tension
8 sec up/ 8 sec down
Treintey Quatro - For time
34 KB Swings, 34 Box Jumps
34 Hand Release Push ups
34 Mtn climbers, 34 burpees

Factum CrossFit WOD - October 15, 2018

Power Clean (5x8)
20 Min AMRAP - "Herkijerk"
8x Knees to Elbows
4x Handstand Pushup

Factum CrossFit WOD - October 12, 2018

1 snatch + 4x OHS
8 Min AMRAP
5x Strict Pullups , 10x Deadlift (135/95)
4 Min Rest
8 Min AMRAP
8x KB Swing; 20x Pushups

Factum CrossFit WOD - October 11, 2018

No Strength - long WOD
"Rule of 10" - 10 Rounds FT
10x Thrusters (75/55)
10x Ring Dips
10x DB Snatch

Factum CrossFit WOD - October 10, 2018

Pullup drop set - 2 sets
Riddles
3 Rounds for time
10x Overhead Squats (75/55)
20x Bar Over Burpees
30x Pendlay Row (75/55)
1x Farmer Carry (50/35) (1 lap or 8 inside laps)

Factum CrossFit WOD - October 9, 2018

Back Squat 5x8 time under tension
8 seconds down/ 8 sec up
Puddle Jump - 20 Min EMOM
Odd minutes: 5 Broad Jumps
Even Minutes: 10x Hollow Rock

Factum CrossFit WOD - October 8, 2018

4x40 Lunges
AMRAP 15 Mins - Panther
2x Snatch (95/65)
4x Overhead Squat (95/65)
8x Sumo DLHP (95/65

Factum CrossFit WOD - October 5, 2018

Factum CrossFit WOD - October 5, 2018

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

Factum CrossFit WOD - October 4, 2018

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 - October 3, 2018

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

Factum CrossFit WOD - October 2, 2018

Bench Press 6x10
THe Breakup
7 Min AMRAP
3x Clean (body weight)
10x Pullups
4 Min Rest then 7min AMRAP
8x KB Swings; 8x Toe to Bars

Factum CrossFit WOD - October 1, 2018

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

Factum CrossFit WOD - September 28, 2018

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

Factum CrossFit WOD - September 27, 2018

Hang Cleans 8x3 (don't drop bar)
15 Min AMRAP The Vinayak Vice
3x Power Clean (95/65) (all)
3x Squat Cleans
3x Power Snatch
3x Squat (Full Snatch) (95/65)

Factum CrossFit WOD - September 26, 2018

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 - September 25, 2018

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

Factum CrossFit WOD - September 24, 2018

Ab Warmup
"Kelli" - 5 RFT
2x Laps
30x Wallballs
30x Box Jumps (must jump)

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
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