CROSSFIT WOD
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Factum CrossFit WOD - March 22, 2019

STRENGTH: 5 x 8 Bench



"FIESTA!"



-Tabata 1: Push Press @ 75/55



REST 2 MINUTES

- Tabata 2: Lunges @ 75/55



REST 2 MINUTES

Tabata 3: Goblet Squats @ 50/35



REST 2 MINUTES

-Tabata 4: Kettle Bell Swings @ 50/35



1 Tabata = 20 Sec On/10 Sec off, 8 times through, totaling 4 Mins of work
Score = Total Reps

Factum CrossFit WOD - March 21, 2019

STRENGTH: 4 x 6 Push Jerk



“DIAMOND”



10 ROUNDS FOR TIME



- 30 x double unders
- 3 x hang power cleans (155/110)
- 2 x squat cleans (155/110)
- 1 x push jerk (155/110)



The goal is to do the barbell movements unbroken as a complex.

Factum CrossFit WOD - March 20, 2019

STRENGTH: NONE



“ALVIN”



• 30 x wall balls
• 30 x thrusters (95/65)
• 30 x toe to bars
• 30 x deadlifts (95/65)
• 30 x kb swings (50/35)
• 30 x push ups
• 30 x front squats (95/65)
• 30 x pull ups
• 30 x push jerk (95/65)
• 30 x burpees




NO pulling from the rack—all from ground

Factum CrossFit WOD - March 19, 2019

STRENGTH: 4 x 10 back squats


“KNOCK”



8 ROUNDS FOR TIME



- 8 x db right arm hang clean & jerk (50/35)
- 8 x db left arm hang clean & jerk (50/35)
- 8 x db box step ups (50/35) (TOTAL)
After each round, do two turkish get-ups (one each side)

Factum CrossFit WOD - March 18, 2019

STRENGTH: 5 x 6 OHS


“THREE WISE MEN”



4 MIN AMRAP
5 x hang snatch @ 135/95
10 x bar-facing burpees



REST 2 MINUTES



4 MIN AMRAP
10 x power cleans @135/95
20 x pull ups



REST 2 MINUTES



4 MIN AMRAP
15 x box jump overs (must jump)
30 x wall balls



Score = Reps

Factum CrossFit WOD - March 15, 2019

Heavy Pendlay Row 6x10
"Aristotle's Pedagogy"
8 Min AMRAP
10x Ring Dips
10x Wallballs
3 Min Rest
10x Back Squat (75/55)
10x DB Snatch (50/35)

Factum CrossFit WOD - March 14, 2019

4x40 Lunges
"Hadrian's Bulwark"
20 MIN AMRAP
6x Hang Squat Snatch (75/55)
15x Push Press (75/55)
3x Muscle up (Bar or RIng)
1 Lap Farmer Carry (50/35)

Factum CrossFit WOD - March 13, 2019

No Strengh - Long WOD
"Nero's Obsfuscation"
10 Rounds
8x Toe to Bar
3x Clean and Jerk (165/115)
8x Medball Cleans (20/14)

Factum CrossFit WOD - March 12, 2019

:Drop Set Bench (4 plates of 10 reps)
"Teresa's altruism"
18 Min AMRAP
8x Knees to Elbows
6x Handstand Pushup
6x Sumo DLHP (95/65)

Factum CrossFit WOD - March 12, 2019

:Drop Set Bench (4 plates of 10 reps)
"Teresa's altruism"
18 Min AMRAP
8x Knees to Elbows
6x Handstand Pushup
6x Sumo DLHP (95/65)

Factum CrossFit WOD - March 11, 2019

Max Speed - 4 Rds (1 min on-3off
Sumo DLHP
"Washinton's Perforce"
10 Rounds for Time
8x Front Squat (115/85)
8x Shoulder to OH (115/85)
4x Single Arm DB Lunge L (50/35)
4x Single Arm DB Lunge R (50/35)

Factum CrossFit WOD - March 8, 2019

Strength
Find your 1 Rep Max on Clean and Jerk
"Vercingetorix's Calcification"
3 RFT: -10 Squat Cleans @135 -Run 1 Lap
3 RFT: -6 Squat Cleans @ 185 - Run 2 laps
3 RFT: 2 Squat Cleans @ 225 - Run 3 Laps

Factum CrossFit WOD - March 7, 2019

Strength
Deadlift 5 by 3
"Aurelius' Doctrine"
4 RFT
33 Box Jumps
22 Burpees
11 Snatches @95/65
1 Rope Climb (sub 6 pullups)

Factum CrossFit WOD - March 6, 2019

Strength
Front Squat. Ass to Grass: 5 by 5
"Grace then Elizabeth"
Grace
30x Clean and Jerk (135/95)
Wait 5 Minutes
Elizabeth 21-15-9
Pullups & Clean (135/95)

Factum CrossFit WOD - March 5, 2019

Strength
12 Min Emom 80-85% of Max Jerk
1- Push Jerk
1- Split Jerk
"Caesar's Hegemony"
100 Goblet squats for Time @ 1/2 BW
Every mintue must do 20 DU

Factum CrossFit WOD - March 4, 2019

Strength
12 Min EMOM 80-85% of Max Clean
-1 Power Clean
-1 Hang Squat Clean
"Hanibal's Nadir"
Open workout 15.5
27-21-15-9
Cal Row
Thrusters

Factum CrossFit WOD - February 28, 2019

Strength: Front Squats
5 sets of 6
"Berry Berry"
16 min EMOM
Min 1: 7x Spartan Push ups (30,15)
Min 2: 15x R arm DB Jerk (50, 35)
Min 3: 15x L arm DB Jerk
Min 4: 20x Goblet squats (50, 35)
RX + for squats and Jerks (60,45)

Factum CrossFit WOD - February 28, 2019

20 Min AMRAP

10x Deadlift (135/95)

10x Goblet Squat

10x Toe to Bar

Factum CrossFit WOD - February 27, 2019

Strength: None
"60!"
60x Deadlifts (185,115)
60x push ups
60 box jumps (must jump)
60x double unders
60x KB swings
60x Pull ups
60x Back squats (185,115)

Factum CrossFit WOD - February 26, 2019

Strength: Split Jerks
8 sets of 3
"Sprinkle"
8 min. AMRAP
30x Double Unders
10x Hang squat cleans (75,55)
Rest 3 minutes
8 min. AMRAP
3x Wall walks
10x Thrusters (75,55)
Score = Reps

Factum CrossFit WOD - February 25, 2019

Strength: Bench
4 sets of 10
"Tribe"
18-12-6-12-18
Single R. Arm OH lunge (50,35)
Single L. Arm OH lunge (50,35)
Box jump over burpees
Wall balls
RX + (60,45)

Factum CrossFit WOD - February 22, 2019

Strength: Turkish Get ups
4 Sets of 8
"Alexander's Long March" Partner WOD
Switch as necessary
50x Cal row ; 50x KB Swings
40x Cal Row ; 40x Pullups
30 Cal Row; 30x GHD situps
20 Cal Row; 20 Ring Dips
10 Car Row; 10 HSPU

Factum CrossFit WOD - February 19, 2019

Start with 50% of 1 rep snatch, add weight each set. Super set with OHS
Santch: 5 x 3
OHS: 5 x 3
"Archimedes Quotidian" 4 RFT
8x Power Cleans (155,105)
8x Deadlifts (155,105)
10x HSPU
10x Pull ups
15x Wall Balls
30x Double Unders
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