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

Factum CrossFit WOD - July 20, 2018

No Strength, long WOD
"Running Countdown" - 40 min cap
30-24-18-12-6
Lunge (95/65)
5-4-3-2-1
Laps
25-20-15-10-5
Back Extensions (45/35)

Factum CrossFit WOD - July 19, 2018

Bench 6x12
Partner WOD - 5 Min of Each
Burpee Box Overs
Back Squat (135/95)
Overhead Lunge (45/35) plate
KB Swing (50/35)

Factum CrossFit WOD - July 18, 2018

4x40 Lunges
"The Big Burrito" 20 MIN AMRAP
20x DB Snatch (50/35)
20x Pullups
20x Wallballs

Factum CrossFit WOD - July 17, 2018

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

Factum CrossFit WOD - July 16, 2018

Snatch 8x3
"Beat down" For time
12-9-6-3
Power Clean 155/115
Front squat 155/115
Strict Pullups

Factum CrossFit WOD - July 13, 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 - July 12 2018

8x2 Power Clean (Heavy)
Hammer - 5 RFT
5x Power CLeans (135/95)
10x Front Squat (135/95)
5 Jerks (135/95)
20 Pullups
rest 90 seconds

Factum CrossFit WOD - July 11, 2018

Bench - 4 drop sets 4 plate of 10
Open 18.5 - 7 MIN AMRAP
Thrusters (95/65)
C2B Pullups
3, 3, 6, 6, 9, 9, 12, 12, 15, 15 etc

Factum CrossFit WOD - July 10, 2018

4x40 Lunges
"Tango" - 6 Rounds for time
8x Thruster (95/65)
4x Bear Complex (95/65)
4x Spartan Pushups (30/20)
10x Box Jumps

Factum CrossFit WOD - July 9, 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 - July 6, 2018

Overhead Squats 8x5
AMRAP 15 Mins - Panther
2x Snatch (95/65)
4x Overhead Squat (95/65)
8x Sumo DLHP (95/65

Factum CrossFit WOD - July 5, 2018

Deadlifts 7x5
"Biscuits" 5 Rounds for time
4x Overhead Squat (115/85)
8x Push Press (115/85)
12x Power Clean (115/85)
16x KB Swings (50/35)

Factum CrossFit WOD - July 4, 2018

Closed for the 4th of July

Factum CrossFit WOD - July 3, 2018

Back Squat 5x8 Slow down/up
Fight Gone Bad - 1 min/station
3 Rounds - Max Reps
Wall Ball (20/14), Row
Sumo DLHP (75/55), Box Jumps
Push Press (75/55), KB Swings

Factum CrossFit WOD - July 2, 2018

Bench 6x12
Pullup Death March - 18M AMRAP
Max Pullups
When you have to let go:
20x Jumping Lunges
*Score is total pullups

Factum CrossFit WOD - June 29, 2018

Deadlift (6 sets of 4)
NumbO + Fran
5 Rounds
5x Deadlift 225/155
15x Air Squats
Fran 21-15-9
Thrusters (95/65)
Pullups

Factum CrossFit WOD - June 28, 2018

Long WOD - No Strength
Alligator
5 RFT
20x Step ups,20x Ring Row,1 Lap
3 Min rest; then 3 RFT
DB OH lunge (50/35) 10R 10L
10 T2B; 3 Min Rest
1 RFT; 30 Snatch (95/65)
150x DU

Factum CrossFit WOD - June 27 2018

1x Clean - 3x Front Squat - 1x Jerk
6 Rounds of Complex
Bazinet - 10 Rds - 20 min cap
3x Clean and Jerk (195/145)
4x Box JUMPs (must jump)

Factum CrossFit WOD - June 26 2018

4 sets 40 weighted lunges
Curry- 20 Min AMRAP
10x Push Press (115/95)
10x DB Snatch (50/35)
10x Pullups

Factum CrossFit WOD - June 25, 2018

Long WOD - No strength
Kolczynski Killer
6 RFT
3x Deadlift (185/115); 100 DU
Rest 3 Min; then 4 RFT
15 Cal Row; 15 Pullups
Rest 3 Min; then
Run 8 Laps

Factum CrossFit WOD - June 22, 2018

10 sets to failure Shoulder Press
*one minute of rest
Driveshaft
12 MInute AMRAP
7x Snatch (75/55)
25x Double Unders
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