CROSSFIT WOD
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Factum CrossFit WOD - November 21, 2018

Strength- EMOM6 FSx5 reps
“Gravy”
100 burpees for time
before completion must do:
10x2 Deadlift (195/155)
10x2 broad jumps

Factum CrossFit WOD - November 20, 2018

Strength-Muscle up Drills. If you can do muscle ups, work on stringing togther as many as you can
"Cherry pickin"
EMOM20
Odd min: 3 muscle ups
Even Min:10 Hang Power Cleans (115/85)
*MU Scale 6 Chest to bar PU

Factum CrossFit WOD - November 19, 2018

Deadlift 5x5
“Dirty Thirty”
30 Box jumps, 30 jumping pullups
30 KBS, 30 Lunges, 30 K2E
30 Push Press, 30 Back extension
30 WB, 30 Burpees
30 Double unders

Factum CrossFit WOD - November 16, 2018

Below the knee power clean + full clean= 1 rep (6x3)
“WonderWoman”
AMRAP 16
30 Du
15 KBS
*Top of every minute must do 5
burpees*

Factum CrossFit WOD - November 15, 2018

Max KBS in a minute x4
"Jury's Out" Partner WOD
Cash in 50 box jumps (each)
5RFT
10 Power cleans-each (135/95)
40 Front rack lunges-each (135/95)
Cash out 50 box jumps (each)

Factum CrossFit WOD - November 14, 2018

Pause squat- 3 sec in bottom 6x3
“Friction”
6RFT
60 DU
30 KBS (50/35)
15 Burpees

Factum CrossFit WOD - November 13, 2018

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 - November 12, 2018

Full Snatch 3-3-3-2-2-2-1-1-1 Working up to heavy singles
Brutus
12-9-6-3
Power Cleans (175/125)
Muscle ups
Burpee box jumps
Cash Out- 1000m Row/Run

Factum CrossFit WOD - November 9, 2018

Good Mornings 4x6 Increase Wt. each set
”Don’t Panic”
Cash in 50 burpees, then 5RFT
10 Thrusters (95/65)
20 Front rack lunges (95/65)
10 Med ball Cleans (20/14)
Cash Out 50 Burpees

Factum CrossFit WOD - November 8, 2018

Deadlifts- Light weight 4 sec down, quick up 4x10
Buns and Guns
Partner WOD =*ALL (50/35)
100 KBS
100 Goblet Squats
100 DB Clean and Jerks

Factum CrossFit WOD - November 7, 2018

1 min Sprints on Rower x 5
”Faster, again Faster” AMRAP 5
5 Squat Cleans (155/115)
10 Box Jumps (Must jump)
Rest 2 min: Then AMRAP 5
10 T2B, 5 power cleans (135/95)
5 Push Jerk (135/95)

Factum CrossFit WOD - November 6, 2018

Squat Clean 5x3
"Fluffy" EMOM16 (50/35)
Min1:10 R arm DBsnatch, 5 burpees
Min2: 10 L arm DBsnatch, 5 burpees
Min3: 10 R arm OH lunge, 5 burpees
Min4: 10 L arm OH lunges,5 burpees

Factum CrossFit WOD - November 5, 2018

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HSPU Drills *If you can'T do 5 HSPU in a row, do 5x3 Snatch
“Huffin and Puffin” 18 Min AMRAP
10 Wallballs (20/14) RX+(30/20)
10 Box jumps
10 power snatch (95/65) RX+(105/75)
10 HSPU
50 DU

Factum CrossFit WOD - November 2, 2018

Bench - 6x10 @ 70%
"18, Minute, Abs"
18 Min EMOM
Odd Mins: 10x Toe to Bar
Even Min: 20x Mountain Climbers

Factum CrossFit WOD - November 1, 2018

Ab Warmup
3x Drop sets of Pullup
"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 WOD - October 31, 2018

5x Suicides (Out back)
Hallow 3 Rounds
20x Hang Cleans (115/85)
20x Pullups
100x Wyoming Shuffle

Factum CrossFit WOD - October 30, 2018

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

Factum CrossFit WOD - October 29, 2018

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 WOD - October 26, 2018

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 WOD - October 25, 2018

"Mollified Mole"
Cash in Run 8 laps
then 4 Rounds
5x Bear Complex (95/65),
10 Pullups, 15 Situps

Factum CrossFit WOD - October 24, 2018

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 WOD - October 23, 2018

Dropset- Pullups- 2 sets
Naked, Purple, Gr, Gr/P, Gr/Gr
"Kelli" - 5 Rds for time
2x laps, 30x Wallballs
30x Box jumps (must Jump)

Factum CrossFit WOD - October 22, 2018

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)
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