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

Factum CrossFit Workout- November 22, 2019

Full Cleans (6 sets of 3)
Master Chief
5 Rounds for Time
10x Hand Stand Pushup
20x DB Snatch (50/35)
40x Double Unders

Factum CrossFit Workout- November 20, 2019

Mack Truck - For Time
Cash in: 800m row
10 Rounds
5 Wall balls
3x Burpees
1x Deadlift (185/135)
Cash out: 800m Row

Factum CrossFit Workout- November 19, 2019

Shoulder Press - Drop - 3 of 4 plates/10 reps
“Grizzly”-7RFT
7 Bear complex(75/55)
15 T2B
20 jumping lunges

Factum CrossFit Workout- November 18, 2019

Deadlifts (5 of 5)
"Beach Season"
10-9-8-7....3-2-1
Ring Dips
Spartan Pushups (30/10)
Strict Pullups

Factum CrossFit Workout- November 15, 2019

1:00 max GHD sit up x 5. Total reps is score. Rest 2 min b/ sets

Conglomerate
1000 m row cash in
2 rounds:
10 CJ (155/105)
10 HSPU
1 rope climb
1000 m row cash out

Factum CrossFit Workout- November 14, 2019

3 Pushup drop set (45,35,25,15,10,5,0
Amsterdam
Partner WOD for time:
150 WB (20/14) cumulutive total
*Partner must hold DL for WB to
count (195/135)

Factum CrossFit Workout- November 13, 2019

10 min max unbroken DU
Igloo
For time:
50 GHD sit ups
*at the start of every minute must
do 5 burpee jump to 6 in
-then-
50 burpees
*at the start of every minute must
do 5 GHD sit ups

Factum CrossFit Workout- November 12, 2019

4 attempts at 200 m row (sprint)
rest 2 min in between
Castle
3 RFT:
15 DL (225/165)
15 Chest to Bar Pullups
immediately into
3 RFT:
6 Clean and Jerk(195/135)
6 Muscle Ups

Factum CrossFit Workout- November 11, 2019

no strength
Goodbye grip
Chipper for time
30 pull ups
30 hang power cleans (145/100)
30 Hand Stand Push up
30 front squat (145/105)
30 Toe To Bar
30 Shoulder to OH (145/105)

Factum CrossFit Workout- November 8, 2019

No strength
Breakout- 10 Rounds
10 Dbl DB Box Step Over (50/35; 24/20)
10 Burpee Box Jump Over
1 Muscle Up (ring or bar)

Factum CrossFit Workout- November 7, 2019

Single leg RDL 4x4 (go heavy)
superset with
GHD Ext with wt 4x15
AMRAP 9 min - Blackout
3,6,9,12,15... Hang Power Snatch (75/55)
3,6,9,12,15... OHS (75/55)
30 Double Under

Factum CrossFit Workout- November 6, 2019

Pull up work (drop sets, CTB, butterfly, kipping, etc)
OR
Muscle up work (banded, jumping, ring rows, etc)
AMRAP - Booster
4 min
10 WB (30/20), 10 cal row
rest 2 min
4 min:
5 squat snatch(135/95), 10 cal row
rest 2 min
4 min
5 thruster (135/95), 10 cal row

Factum CrossFit Workout- November 5, 2019

Find 1 RM Back Squat
Gander
5 RFT:
75 Double Under
15 Toe-2-Bar
15 Hand Release Pushup

Factum CrossFit Workout- November 4, 2019

Pendlay Row drop sets x3 (4 drops)
Lane's Killer
1 Round for time:
12 Calorie Row
12x Bar Facing Burpees
5x Power Cleans @ 175/125
12 Calorie Row
9x Bar Facing Burpees
4x Power Cleans @ 195/135
12 Calorie Row
3x Power Cleans @ 215/145

Factum CrossFit Workout- November 1, 2019

Bench - 6x10 @ 70%
LETHAL WEAPON
4 Rounds for Max Cals:
2’ AMRAP
15 Thrusters (95/75#)
Max Cal Row
2’ Rest

Factum CrossFit Workout- October 31, 2019

4x3 Clean Pull
4x 3 Squat Clean
"New York Minute"
EMOM: 21 Min EMOM
1st Minute: 10x Pullups
2nd Minute: 3x Snatch (70% of 1RM)
3rd Minute: 10x DB Snatch (50/35)

Factum CrossFit Workout- October 30, 2019

5x5 Snatch Balance
5x3 Squat Snatch
Hallow 3 Rounds
20x Hang Cleans (115/85)
20x Pullups
100x Wyoming Shuffle

Factum CrossFit Workout- October 29, 2019

4x40 Lunges
"Deep Impact" 10 Min AMRAP
3x Front Squat (135/95)
5x Shoulder to OH (135/95)
6x Toe to Bar

Factum CrossFit Workout- October 28, 2019

Overhead Squat 4x8 (8s down/8 up)
Kimodo- 15 Min AMRAP
Half length Dragon Walk
10x DB C&J (50/35)
10x Medball cleans

Factum CrossFit Workout- October 25, 2019

3 Front Squat Drop sets
4 plates- 10 reps/plate
Caldwell Crusher - 18 AMRAP
4x Burpee Box Jump
6x DB Snatch (50/35)
6x Overhead Lunge (45/35)

Factum CrossFit Workout- October 24, 2019

Squat Snatch (8 sets of 3)
PARTNER WOD - Krush
20 Rounds for Time:
5 Devil Press (35/20#)
200M Sprint (1 Lap)

Factum CrossFit Workout- October 23, 2019

Bench- Drop Sets- 3 set 4 plate/10 reps
"Vituperative Vixen" -
15 Min AMRAP
12x Knees to elbow (with 90 degree hold)
6x Hand Stand PU (sub Push P)

Factum CrossFit Workout- October 22, 2019

Dropset- Pullups- 2 sets
Naked, Purple, Gr, Gr/P, Gr/Gr
"Goku" - 10 Rounds for time
10x Alt DB Snatches (50/35)
20x Double Unders
COPYRIGHT © 2019. FACTUM CROSSFIT & MMA - ALL RIGHTS RESERVED