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

Factum CrossFit WOD - May 23, 2018

1 snatch + 4x OHS
7 Rounds
LEG on FIRE - EMOM for TIme -
200x Wallballs (20/14)
Each min 5x KB Swings

Factum CrossFit WOD - May 22, 2018

Shoulder Press 6x12
7 Rounds ""Gambit"
1x Power Clean (155/115)
5x PUsh Jerk (155/115)
5x Deadlift (155/115)
20x KB Swings

Factum CrossFit WOD - May 21, 2018

Snatch (8x3)
"Talk Radio"
18 Min AMRAP
5x Thrusters (135/95)
10x Ring DIps

Factum CrossFit WOD - May 18, 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 - May 17, 2018

Arnold Press
5 sets of 8
For Time - Trust
50-40-30-20-10 DB Snatch
21-18-15-12-9 Front Squat (115/85)

Factum CrossFit WOD - May 16, 2018

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 - May 15, 2018

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

Factum CrossFit WOD - May 14, 2018

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

Factum CrossFit WOD - May 11, 2018

Lunge 4x40
DT
5 Rounds for Time -
12 Deadlifts (155/115)
9x Hang Clean (155/115)
6x Push Jerks (155/115)

Factum CrossFit WOD - May 10, 2018

Deadlifts 7x2
18 MIN EMOM- "Revolving Minute"
1st Min
3x C&J (80% BW)
2nd Min - 6x Front Squat (80% BW)
3rd Min - 10x Deadlift

Factum CrossFit WOD - May 9, 2018

Back Squat 5x8 (8 sec up/down)
"Weight Class"
10 Rounds for time
3x Clean (BW)
10x Box Jumps (must jump)

Factum CrossFit WOD - May 8, 2018

20 Min AMRAP - "Hay Bail"
15x Burpees
15x Pullups
1 Lap Farmer Carry (50/35)

Factum CrossFit WOD - May 7, 2018

7x3 Clean and Jerk@75-80%
"Osiris" 20 Min AMRAP
10x Deadlifts (185/125)
20x Wallballs

Factum CrossFit WOD - May 4, 2018

8x2 Power Clean (Heavy)
THe Breakup
7 Min AMRAP
3x Clean (body weight)
10x Pullups
4 Min Rest then 7min AMRAP
8x KB Swings
8x Toe-to-Bar

Factum CrossFit WOD - May 3, 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 - May 2, 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 - April 30, 2018

Deadlift 6 sets of 4
My- O - 3 Rounds
20x Burpees
15x Pullups
Bear Walk (down and back)
20x Overhead Lunges (45/25)

Factum CrossFit WOD - April 27, 2018

Drop Set Bench 3 sets of 4 plates
Brotein - 15 Min AMRAP
10x Power Clean (135/95)
15x Wallballs (20/14)

Factum CrossFit WOD - April 26, 2018

4 drops sets of Pushups
Up The Hill
5 Rounds for Time
30x KB Swings (50/35)
20x Box Jumps (Must Jump)
30x Mountain Climbers

Factum CrossFit WOD - April 25, 2018

Negative Squats (7x5 @ 50%)
Partner WOD
200x Front Squat (95/65)
150x Wallballs
100x Power Clean (95/65)

Factum CrossFit WOD - April 24, 2018

Shoulder Press 6x8@ 70-80%
Presto
3 Rounds - 1 Min each station
20 seconds between
Pushups, DB Snatch (50/35)
Row (for cal), Pullups
KB Swing (50/35)

Factum CrossFit WOD - April 23, 2018

DB Bench Press - 8 sets to Fail
(Rep Range 8-15)
Bang Bang Bang
12 MInute AMRAP
7x Snatch (75/55)
25x Double Unders
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