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

Factum CrossFit Workout- October 21, 2019

Deadlift 6 sets of 4
"Hip hop Farmer" - 18 Min AMRAP
7x Power Clean (135/95)
7x Front Squat (135/95)
1 Lap w/ Wallball (20/14)
1 Lap Farmer Carry (50/35)

Factum CrossFit Workout- October 18, 2019

Back squat drop sets
2 sets of 4 plates, 10 reps/plate
"Back Attack" - 18 Min AMRAP
10x DB Snatch (50/35)
10x Goblet Squat (50/35)

Factum CrossFit Workout- October 17, 2019

5x5 Bench
5x5 Weighted Pullups
RAGNAROK
20’ E2MOM (Every 2 Min)
So, 10 Rounds
7 Power Cleans (135/95#)
7 HSPU
*Score is your worst time

Factum CrossFit Workout- October 16, 2019

Shoulder Press 5x5
Front Squat 5x5
MAD MAX
For Time:
20-15-10-5
DB Squat Snatch (50/35#)
...Rx= 75/55
Calorie Row

Factum CrossFit Workout- October 15, 2019

Bench 5x8 Time under tension
8 sec up/ 8 sec down
"Fire Flame" - Chipper
10-8-6-4-2 Power Clean
2-4-6-8-10 Bar Facing Burpee
***Clean Weights***
Round of 10 155/105
Round of 8 175/115
Round of 6 195/125
Round of 4: 205/135
Round of 2 (225/155)

Factum CrossFit Workout- October 14, 2019

Power Clean (5x8)
Goose- For Time
4 Rounds
12x Wallballs (20/14) RX+ (30/20)
24 Double Unders
2 Min Rest
3 Rounds
12x Push Press
12x Back Squat (115/85)
2 Min Rest
3 Rounds
12x Pullups
12x Toe To Bar

Factum CrossFit Workout- October 11, 2019

1 snatch + 4x OHS
Progenex "2 Rounds for Time"
24 Weighted Step Overs (50/35) *each
16x Toe to Bar
24x Burpee Box Jumps
16x Toe to Bar

Factum CrossFit Workout- October 10, 2019

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

Factum CrossFit Workout- October 9, 2019

Pullup drop set - 2 sets
SHOOTER
16 Min AMRAP
2-4-6-8-10-12-14-16-18 etc
Toes to Bar
Power Snatch (95/75#)
Bar Facing Burpees

Factum CrossFit Workout- October 8, 2019

Back Squat 5x8 time under tension
8 seconds down/ 8 sec up
Charizard - 6 Rounds for Time
16x Push Press (95/75)
36x Back Squat (9575)
***5 burpee penalty every time
you drop the bar

Factum CrossFit Workout- October 7, 2019

4x40 Lunges
FIFTH ELEMENT
5 Rounds for Time:
2 Muscle Ups (Ring or Bar)
10 Box Jump Overs
50 Double Unders
2’ Rest

Factum CrossFit Workout- October 4, 2019

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

Factum CrossFit Workout- October 3, 2019

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 Workout- October 2, 2019

Pullup drop set - 2 sets
Time Travel
3 Min on-1 Min off - for 4 Rds
5x Thrusters (135/95)
10x Ring DIps

Factum CrossFit Workout- October 1, 2019

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 Workout- September 30, 2019

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

Factum CrossFit6Workout- September 27, 2019

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 CrossFit6Workout- September 26, 2019

Hang Cleans 8x3 (don't drop bar)
Quiksilver- AMRAP 20 Minutes
400 meter run
15 Back Squat (115/85)
25 Double unders
15x Pullups
5x Snatches (115/85)
15x Hang power clean (115/85)

Factum CrossFit Workout- September 25, 2019

Bench - 6x12
Graceful Eights- 8RFT
8x Pushups, 8x GHD Situps
8x Airsquats, 8x HSPU
8x Deadlifts (95/65)
8x Hang Power Cleans (95/65)
8x Shoulder to Overhead (95/65)
8x Burpees

Factum CrossFit Workout- September 24, 2019

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

Factum CrossFit Workout- September 23, 2019

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