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Author Archives: dafactoryadmin

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FIT 7/21/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Toy Soldiers 8 Jump Squats 6 Inch Worms 4 Burpees Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 10 min 2 Rope Climbs, 15′ 6 Cleans, 155/115# …

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FIT 7/20/2017

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (Time) 6 RFT 100m Run 8 Thrusters, 95/75# 6 Burpees Over The Bar Metcon (Distance) 12 Interval Rows 30 sec on/ 30 sec offScore is total distance rowed

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FIT 7/19/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) AMRAP in 5min 10 Pass Throughs 8 Active Shoulders 6 Jumping Jacks 4 Alternating In-Place Lunge & Stretch Metcon Metcon (Time) For Time 10-8-6-4-2 Shoulder to Overhead, 155/105# Bar Muscle-Ups Toes …

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FIT 7/18/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) AMRAP in 5 min 3 Snatch Grip DL 5 Scarecrow Pulls 6 Muscle Power Snatch Metcon Metcon (Time) For Time: 15-12-9 Hang Power Snatch, 135/105# Calorie Burn Rest 90 sec 21-15-9 …

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FIT 7/17/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 800m Run 10 Shoulder Taps 10 Air Squats 10 HRPU Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 8 min 100m Run 8 Burpees 8 V-Ups Metcon (AMRAP – Rounds …

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FIT 7/15/2017

Da Factory Training – CrossFit Warm-up LandyBoy Special (No Measure) Metcon Metcon (AMRAP – Rounds and Reps) In Teams Of 3 10 Min AMRAP 9 ALT DB Snatch, 70/55# 12 Bike Calories 150m Run Metcon (AMRAP – Rounds and Reps) …

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FIT 7/14/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) AMRAP in 6 minutes 2 Inch Worms 4 Broad Jumps 6 Lunges 8 Toy Soldiers Metcon Metcon (AMRAP – Reps) EMOM for 30 minutes Min1: 8 Deadlift, 185/135# Min2: 10 DB …

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FIT 7/13/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 10-9-8-7-6-5-4-3-2-1 BF Sit Ups Flutter Kicks Back Extension Plank 2 Push Up Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Power Cleans, 135/95# *1 Round of “Cindy” After Each Set 5 Pull Ups 10 Push …

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FIT 7/12/2017

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (Time) Partner WOD: For Time 8 Rounds Relay Style, 200m Run Then, 8 Relay Rounds 1 Rope Climb, 20′ 10 Burpee Box Jump Over, 24/20″ 15 Wall Ball Shots, …

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FIT 7/11/2017

Da Factory Training – CrossFit Warm-up Bring Sally Up, Bring Sally Down (No Measure) Strength Work Metcon (Weight) EMOM for 8 minutes 1 Unbroken Complex* *1 Deadlift + 1 Hang Clean + 1 Front Squat + 1 STOH + 1 …

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