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

Factum CrossFit Workout- June 18, 2019

8 sets to Failure - Pullups
If you fail before 7, use bands
"Ghengis' Acrimony"
20 Min AMRAP
25x Hang Squat Cleans (95/65)
50x Push Press (95/65)
30x Ring Dips
***1 Lap between each movement
***score is in total reps

Factum CrossFit Workout- June 17, 2019

Strength: 4 x 6 Pause Squats on coaches go
"The Guffaw of Robin"
18 Min AMRAP
8x DB Snatch (50/35)
8x Front Squat (95/65)
8x DB Clean and Jerk (50/35)
(4 Each Way)
8x Push Press (95/65)

Factum CrossFit Workout- June 14, 2019

"TOXIN"
100 x double unders
90 x mtn climbers- each side, 180 total
80 x kb swings
70 x db single arm push jerk (50/35) - 35 ea side
60 x db OH lunge (50/35) - 30 ea side
50 x box jumps - MUST JUMP
40 x wall balls
30 x push ups
20 x single arm DB snatch (50/35) - 10 ea side
10x Burpees

Factum CrossFit Workout- June 13, 2019

Dropset Bench-4 plates-
10 reps/plate
THe Mixup
20 Min AMRAP
10x Medball cleans
8x Sumo DLHP (95/65)
8x Pullups

Factum CrossFit Workout- June 12, 2019

No strength: Long WOD
"Early Bird"
Cash in: 35 Wall Balls
10 Rounds
Strict Pull Ups
Back Squats (135,95)
Double unders x 3
Mid Cash: 35 Wall Balls
12-6- 3
Same Movements
Cash Out: 35 Wall Balls

Factum CrossFit Workout- June 11, 2019

No Strengh - Long WOD
Edison's Enterprise
10 Rounds for Time
8x Toe to Bar
3x Clean and Jerk (165/115)
15x Ring Dips
5x SPartan Pushups (30/20)

Factum CrossFit Workout- June 10, 2019

Deadlift 8x3
Israel Death March
18 Minute AMRAP
Max out Front Squat (145/105)
when you fail, run a mandatory lap
*score is how many front squats

Factum CrossFit Workout- June 7, 2019

Hang Clean 8x3
Pheezy - 3 Rounds for TIme
5x Front Squat (165/115)
18 Pullups
10x Deadlift (165/115)
18 Toe to Bar
5x Push Jerk (165/115)
18 Hand Release Pushups

Factum CrossFit Workout- June 6, 2019

4x40 Lunges
"Casillas" 16 Min AMRAP
3x Clean and Jerk (155/105)
9x Burpees
18 Wallballs
200 m Run (1 Lap)

Factum CrossFit Workout- June 5, 2019

8x2 Squat Cleans
Fight Gone Bad - 1 min/station
10s rest between each section
3 Rounds - Max Reps
Wall Ball (20/14), Row
Sumo DLHP (75/55), Box Jumps
Push Press (75/55), KB Swings

Factum CrossFit Workout- June 4, 2019

Snatch Balance 5x3
"Bonaparte's Winter"
40x Toe To Bar
40x Handstand pushups
30x DB OH Lunge Left
30x DB OH Lunge RIght
30x Toe to Bar
20x Wall Walks
20x Toe to Bar
10x DB Snatch (Each way) 50/35
10x Toe to Bar
Cashout 1000M Row

Factum CrossFit Workout- June 3, 2019

Dumbell Bench (6x15)
A Day in a Farmers Life
20 Min AMRAP
Farmer Carry 1 Lap (50/35)
100x Double Unders
50 Overhead Lunges (45/25)
25x Hand Stand Pushups

Factum CrossFit Workout- May 31, 2019

STRENGTH: 5 x 5 back squats (5 second descend, normal speed ascend)
"RAG DOLL"

21-15-9-15-21

hang squat cleans @95/65
wall balls
KB swings @50/35

Factum CrossFit Workout- May 30, 2019

STRENGTH: 5 x 12 db arnold press
"RAT PACK"

20 min AMRAP

1 lap run
6 burpee pull ups
16 single arm overhead walking lunge (50/35)
26 Mountain Climbers

Factum CrossFit Workout- May 29, 2019

NO STRENGTH
"GIRLS GET FREAKY"

CASH OUT- 25 ring dips
then
100 Double Unders followed by
"Isabel"
30 snatches for time (135/95)
then
MID CASH- 25 ring dips
then
100 double unders followed by
"Grace"
30 clean and jerks for time (135/95)
then
CASH OUT-25 ring dips

Factum CrossFit Workout- May 28, 2019

STRENGTH: 6 x 8 front squats
"GOLDEN"

18-15-12-9-6-3

r arm single arm push press @50/35
l arm single arm push press @50/35
box jump overs

2 MINUTE REST

18-15-12-9-6-3

alternating single arm db snatch @50/35
burpees

**must alternate on db snatch. Reps on db snatch is TOTAL. I.e., if on rep scheme of 18, do 9 right arm 9 left arm**

Factum CrossFit Workout- May 27, 2019

STRENGTH: 5 x 10 bench
"THE BRAIN"

5 Rounds for Time

10 pull ups
10 front squats (135/95)
10 bar over burpees
10 sit ups
1 lap with a med ball (20/14)

Factum CrossFit Workout- May 24, 2019

STRENGTH: 6 x 4 deadlifts
"SUGA SWEET"

5 Rounds for Time

30 x double unders
7 x devil presses (50/35)
1 lap run

Factum CrossFit Workout- May 23, 2019

STRENGTH: 5 x 10 lunges ( 10 each side, in front rack with bar)
"PEACHES"

1-2-3-4-5-6-7-8-9-10
hang squat cleans (185/125)

10-9-8-7-6-5-4-3-2-1
box jump overs

Factum CrossFit Workout- May 22, 2019

STRENGTH: 4x6 full snatch
"BEAUTIFUL BALDY"

CASH IN- 10 Curtis P's
then 12-9-6-3 of
Overhead Squats
Toes to Bar
then
MID CASH- 10 Curtis P's
the 3-6-9-12 of
Overhead Squats
Toes to Bar
then
CASH OUT- 10 Curtis P's

(1 Curtis P is a power Clean + 1 lunge each leg in the front rack + a push press- this must be done as a complex)

Factum CrossFit Workout- May 21, 2019


"MELLOW YELLOW"



3 Rounds
15 deadlifts (155/105)
15 pullups



1 MINUTE REST



2 rounds
15 hang cleans (155/105)
15 HSPU



1 MINUTE REST



1 round
100 double unders
20 push jerks (155/105)

Factum CrossFit Workout- May 20, 2019

STRENGTH: 5 x 5 Complex- Snatch Push Press into Overhead squat
"FAT MAN SLIM"

50 air squats
10 burpees
40 sit ups
10 burpees
30 OH lunges with plate (45/25)
10 burpees
20 kettlebell swings (50/35)
Bear crawl across the gym (down and back)
10 wall balls
20 kettlebell swings
10 wall balls
30 lunges
10 wall balls
40 sit ups
10 wall ball
50 air squats

Factum CrossFit Workout- May 16, 2019

STRENGTH: 4 x 12 db bench
"PUGGO"
12 x hang snatch (95/65)
12 x c2b
9 x hang snatch
9 x c2b
6 x hang snatch
6 x c2b
3 x hang snatch
3 x c2b

2 MINUTE REST

12 x c&j (135/95)
12 x hspu
9 x c&j
9 x hspu
6 x c&j
6 x hspu
3 x c&j
3 x hspu
CASH OUT 30 bar over facing burpees
COPYRIGHT © 2019. FACTUM CROSSFIT & MMA - ALL RIGHTS RESERVED