CROSSFIT WOD
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Factum CrossFit WOD - February 18, 2019

Strength: 10 min EMOM @ 60-70% of 1RM
"Achilles Trepidation"
Odd minutes: 6 Back Squats
Even minutes: 3 Front Squats
8-7-6-5-4-3-2-1
SA DB Thrusters each arm (50,35)
Double unders x 10
Toes to bar x 2

Factum CrossFit WOD - February 15, 2019

Strength: None
"Lemons"
5 RFT
10× HSPU ; 7x Squat Box Jumps
10x Pikes
1x Farmer Carry Down and Back (50,35)
Rx + Heavier FC
Rest 3 min.
3 RFT
12x Med Ball cleans (20,14)
16x Lunges (95,65); 10 Ring Dips
15x OHS (75,55)
Rest 3 min.
1 RFT
30x Deadlifts (BW)
15x Full Cleans (BW)
15x Full Cleans (BW)

Factum CrossFit WOD - February 14, 2019

Strength: Overhead Lunge
5 sets of 20
Partner WOD
"Be Mine"
4 RFT
20x Thrusters (bar), Bottom of Squat w/ KB
12x Ring Dips, Bottom of push up
15x Hang Cleans (bar), Deadlift hang (BW)
15x Hang Snatch (bar), Power snatch hold (bar)

Factum CrossFit WOD - February 13, 2019

Strength: Bear Complex
4 sets of 7
15 min. AMRAP
"Lasers"
10x Pistol Squats (total)
12x DB Cleans (50, 35)
8x Push Press (135, 95)
10x GHD sit ups

Factum CrossFit WOD - February 12, 2019

Strength: Power Cleans
5 sets of 5
"Highs and Lows"
20-15-10-5
Wall Ball 2 for 1's
Pull ups
Back Extensions
Burpees

Factum CrossFit WOD - February 11, 2019

Strength: Shoulder press
6 Sets of 8
"Single" 5 RFT
1x Squat Clean and Jerk (BW)
1x HS Walk (1/2 gym)
100m Row ; 1 Muscle Up
1x Deadlift (1 1/2 BW)
Rest 30 seconds after each round.
Then 2 minute rest
Cap out with "Annie"
50-40-30-20-10
Double Unders & Situps

Factum CrossFit WOD - February 8, 2019

Strength: SOH Complex (1 strict press + 1 push press + 1 push jerk = 1)
4 sets of 4
"Mr. JK 2.0"
5RFT
14x KB swings
50x Double Unders
14x OHS (75,55)
15x Box Jumps (must jump)
14x Hang Snatches (75,55)
Rest 90 seconds between each round.

Factum CrossFit WOD - February 7, 2019

Strength: Back Squats
6 sets of 7
"Maggot Drawer"
18 min. EMOM
Min. 1- 10x burpee box jump overs
Min. 2- 15x hang snatch (75,55)
Min. 3- 20 total OHL (45,25)

Factum CrossFit WOD - February 6, 2019

Strength: Deadlifts
8 sets of 3
"Sandy"
10-9-8-7-6-5-4-3-2-1
R arm single arm dumbell SOH
L arm single arm dumbell SOH
Ring Dips
50x Double Unders after each round.

Factum CrossFit WOD - February 5, 2019

Strength: Clean Complex
(1 power clean + 1 power squat clean + 1 front squat = 1)
5 sets of 3
"Wario"
3x 5min. AMRAPs
3x Squat cleans
6x Burpees
12x Wall Balls (20, 14)
Rest 2 min. between each AMRAP
Start each new round where you left off on the last. Score is rounds plus reps.

Factum CrossFit WOD - February 4, 2019

Strength: Dumbell Bench Press
5 sets of 8
"Twerk Werk"
10 RFT
10x Back Squats (155, 105)
5x Ring Dips
10x KB sings (50,35)
15x Push ups

Factum CrossFit WOD - Februay 1, 2019

Snatch 8x3
Smokes
30-25-20-15-10
Burpees; Kettlebells Swings;
Knees to Elbows

Factum CrossFit WOD - January 31, 2019

Back Squat 5x8 (8 seconds up/down)
Machianvellian WOD- 15 Minute AMRAP
3 Overhead Squats @ 115/65#
3 Pull ups
6 Overhead Squats
6 Pull ups
Continue increasing reps by 3 until time runs out…

Factum CrossFit WOD - January 30, 2019

Drop Sets Bench - 3 sets
The Fiddler - 18 Min AMRAP
5 clean and jerks. 135/115
10 HSPU
15 Cal Row
20 Air Squats

Factum CrossFit WOD - January 29, 2019

Max Speed - 3 Rounds
Back Squat (115/85)
Moonwalk
18 Minute AMRAP
30 pull ups
20 burpees over bar
10 squat clean thrusters @155#/105#

Factum CrossFit WOD - January 28, 2019

SHoulder Press 8x5
"Tommy Mac" 2RFT
12 burpees, 12 thrusters (95/65)
12 burpees, 12 power snatch (95/65)
12 burpees, 12 push jerks (95/65)
12 burpees, 12 power cleans (95/65)
12 burpees, 12 OHS (95/65)

Factum CrossFit WOD - January 25, 2019

Bench Negatives (8 second hold)
6 sets of 8
Squat Party - 9 Min AMRAP
10x Goblet Squat (50/35)
5x Front Squat (115/85)
5x Back Squat (135/95)
*Back Squat Pull from Rack
*THis workout is short - workhard

Factum CrossFit WOD - January 24, 2019

"Dark Horse" (For Time)
3 rounds- 10 Power cleans (95/65), 8 Hollow rocks, 5 HSPU. Rest 2 min
4 rounds- 7 Power cleans(115/85), 8 Hollow rocks, 5HSPU. Rest 2 min
5 Rounds- 4 Power cleans (145/105), 8 Hollow rocks, 5 HSPU

Factum CrossFit WOD - January 23, 2019

Power Snatch 10x3
"Deserter”
3RFT Cash In 200 DU
5 muscle ups
10 Squat Cleans ( 150/105)
10 pistols

Factum CrossFit WOD - January 22, 2019

Push Press- 5-5-5-3-3-3-1-1-1 working up to heavy singles
“Grizzly”-7RFT
7 Bear complex(75/55)
15 T2B
20 jumping lunges

Factum CrossFit WOD - January 21, 2019

Max Speed - 4 rd x 1 min
Shoulder2OH (75/55)
15 Min AMRAP - Jaguar
3x Clean (body weight)
10x Ring DIps

Factum CrossFit WOD - January 18, 2019

6x2 (1 Clean Pull + 1 Power Clean + 1 Squat Clean)
"Northrup Grumman" 6 RFT
10x Pistol Squats
5x C2B Pullups
10x Deadlifts (135/95)
5x Power Clean
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