CROSSFIT WOD
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Factum CrossFit WOD - October 18, 2017

Back squat drop sets
2 sets of 4 plates, 10 reps/plate
"3 alarms" for time
3 laps, 10 pullups, 3 laps,
10 burpees, 6 laps,
10 Front squats (175/105)

Factum CrossFit WOD - October 17, 2017

Double Failure 7 Rds Shoulder Pr
Treintey Quatro - For time
34 KB Swings, 34 Box Jumps
34 Hand Release Push ups
34 Mtn climbers, 34 burpees

Factum CrossFit WOD - October 16, 2017

Power Clean (5x8)
Brotein - 15 Minute AMRAP
10x Power Clean (135/95)
15x Wallballs (20/14)

Factum CrossFit WOD - October 14, 2017

Arnold Press 5x8
"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 - October 13, 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 - October 12, 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 - October 11, 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 - October 10, 2017

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

Factum CrossFit WOD - October 9, 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 Bars

Factum CrossFit WOD - October 7, 2017

Bench - 6 sets of 12
2MIn Warning
- 2 min each- 90 rest
Front Squat (75/55), KB Swing,
Double under (half point each)
Wallballs (20/14), Burpees

Factum CrossFit WOD - October 6, 2017

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

Factum CrossFit WOD - October 5, 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 - October 4, 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 - October 3, 2017

Abs for National Kale 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
Thrusters (95/65), Pullups

Factum CrossFit WOD - October 2, 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 - September 30, 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 - September 29, 2017

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 28, 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 - September 27, 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 - September 26, 2017

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

Factum CrossFit WOD - September 25, 2017

2 drop sets - Pullups
"Kelli" - 5 RFT
2x Laps
30x Wallballs
30x Box Jumps (must jump)

Factum CrossFit WOD - September 23, 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 - September 22, 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 - September 21, 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 - September 20, 2017

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 19, 2017

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

Factum CrossFit WOD - September 18, 2017

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