CROSSFIT WOD
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Factum CrossFit WOD - June 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 - June 24, 2017

Full Cleans - 8x3
Air Hawk - 15 Min AMRAP -
10x Ring Rows
10x Sholder2OH (155/105)
20x Mountain CLimbers

Factum CrossFit WOD - June 23, 2017

10 sets to failure Shoulder Press
*one minute of rest
12 MInute AMRAP
7x Snatch (75/55)
25x Double Unders

Factum CrossFit WOD - June 22, 2017.

6x15 Pendlay Row
5 Round HITT- 1 min on/off
Pendlay Row
Pullups

Factum CrossFit WOD - June 21, 2017

Snatch 5x8
Xerxes
20 Minute AMRAP
5x Spartan Pushups (30/10)
15x RIng Dips
25x Push Press (75/55)

Factum CrossFit WOD - June 20, 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 - June 19, 2017

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

Factum CrossFit WOD - June 17, 2017

three-six-nine - SSMF
All at 95/65- 12 Min AMRAP
3x Push Press
6x Hang Clean (sub KB)
9x Deadlift

Factum CrossFit WOD - June 16, 2017

4x40 Lunges
Crown - 6 Rounds
10x Ring Rows
5x Hand Stand Pushups
15x Pull-ups
*sub Push Press for HSPU

Factum CrossFit WOD - June 15, 2017

8x2 Squat Cleans
Linchpin - 5 Rounds
200m run, 12 bar-over burpee
9x Clean and Jerk (135/95)
12 calorie row,

Factum CrossFit WOD - June 14, 2017

6 sets - Double Failure - Shoulder Press * Rep Range 6-9
Cavalier
18 Min AMRAP
10x Snatch (95/65)
50x Double Unders
2 laps (400m)
20x GHD Back Extensions
*Fingers Interlocked behind head

Factum CrossFit WOD - June 13, 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 - June 12, 2017

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)
12x Box Jumps

Factum CrossFit WOD - June 10, 2017

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 - June 9, 2017

3 drop sets of 3 plates of 10 - Bench
20 Min AMRAP
8x Front Squat (95/65)
6x Pullups
8x Sumo DLHP (95/65)

Factum CrossFit WOD - June 8, 2017

Snatch Balance (8x2)
King James- 15 MIN AMRAP
10x Power Clean (135/95)
1x Farmer Carry lap (50/35)

Factum CrossFit WOD - June 7, 2017

6x15 Pendlay Row
Leonidas - 4 Rounds
1 Min On - 1 Min Off
Spartan Pushups (30/10)
Ring Dips

Factum CrossFit WOD - June 6, 2017

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 - June 5, 2017

Deadlift 8x3
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 - June 3, 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 - June 2, 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 - June 1, 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 - May 31, 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 - May 30, 2017

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

Factum CrossFit WOD - May 29, 2017

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