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Author Archives: dafactoryadmin

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FIT 1/17/2018

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (AMRAP – Reps) Partner WOD 5 Rounds – (1Min At Each Station) Wall Balls, 20/14# SDHP, 115/80# Box Jumps, 30/24″ Push Press, 115/80# Cal Row Rest

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FIT 1/16/2018

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 400m Run then, Burgener Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 30 minutes 40 Double Unders 6 Power Snatches, 135/95# 12 Cal Bike 18 Toes to Bar

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FIT 1/15/2018

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 20-18-16-14-12-10 BF Sit-ups Mountain Climbers (1-1-2-2) 6 Cal Row After Each Set Strength Work 2 Hang Power Clean + 1 Full Clean Every 90 seconds for 7 rounds. Start at 30% …

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FIT 1/13/2018

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (Time) Teams of 3: 800m DB Run, 40/30# Into 6 Rounds: 3 Rope Climbs 9 Power Snatch, 135/95# 18 HSPU Into 6 Rounds: 3 Wall Walks 9 Power Cleans, …

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FIT 1/12/2018

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 10 Down & Ups 10 Lunges w/ Twist (1-2-3-4) 10 Shoulder Taps (1-2-3-4) 10 Air Squats Strength Work Front Squat Every 2 minutes for 7 rounds perform 5 Front …

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FIT 1/11/2018

Announcements Hey Fam! Reminder, On Ramp sessions begin January 8th so do not forget to reserve for classes in advance and sign-in upon arrival. Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 20 seconds On / 10 seconds Off …

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FIT 1/10/2018

Announcements Hey Fam! Reminder, On Ramp sessions begin January 8th so do not forget to reserve for classes in advance and sign-in upon arrival. Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (Time) Partner WOD 80 Box …

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FIT 1/9/2018

Announcements Hey Fam! Reminder, On Ramp sessions begin January 8th so do not forget to reserve for classes in advance and sign-in upon arrival. Da Factory Training – CrossFit Warm-up Warm-up (No Measure) Shuttle Run Drills Metcon Metcon (No Measure) …

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FIT 1/8/2018

Announcements Hey Fam! Reminder, On Ramp sessions begin January 8th so do not forget to reserve for classes in advance and sign-in upon arrival. Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 400m Run Burgener Warm-up (No Measure) BURGENER …

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FIT 1/6/2018

Announcements Hey Fam! Reminder, On Ramp sessions begin January 8th so do not forget to reserve for classes in advance and sign-in upon arrival. Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (AMRAP – Reps) Team Of …

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FIT 1/5/2018

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 20 seconds On / 10 seconds Off Plank to Push Up Leg Lift Russian Twist Back Extensions Skill Work Rope Climb Beginner: Learn To Support Intermediate: 5 Consistent Height Rope Climbs …

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FIT 1/4/2018

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Skill Work 1-Mile Run (Time) Max Effort 1-Mile Run Metcon Metcon (Time) Partner WOD 2 Rounds 80 Wall Balls 60 Cal Row 40 Toe 2 Bar 20 Cal Bike

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FIT 1/3/2018

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 300m Run Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Strength Work Deadlift Perform 5 Deadlifts every 90 seconds for 6 rounds. Start at 50% and build up to heavy 5RM. Score is …

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FIT 1/2/2018

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 10-8-6-4-2 Straight Leg Sit Ups Mountain Climbers Jumping Lunges 100m Row Strength Work Strict Press (Weight) EMOM for 8 rounds, perform 3 Strict Press. Increase weight every 2 rounds. Score is …

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FIT 12/30/2017

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (AMRAP – Rounds and Reps) Teams Of 3: AMRAP in 9 minutes 3-6-9-12-15…. Deadlift, 135/95# Hang Squat Clean STOH Metcon (AMRAP – Rounds and Reps) AMRAP in 9 minutes …

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FIT 12/29/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 10-8-6-4-2 Cal Row Alt Toe Touch Plank to Push Up Skill Work Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. …

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FIT 12/28/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 10-8-6-4-2 Mountain Climbers Shoulder Taps Back Extension Skill Work Double-Unders Beginner: Single Single Double Attempts Intermediate: 5 Consistent Sets Advance: 3 for Max Reps Metcon Metcon (Distance) AMRAP in 4 minutes …

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FIT 12/27/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 5-4-3-2-1 Down and Up Inch Worms Air Squat Jumps Jumping Jacks 100m Run Metcon Metcon (Time) Partner WOD 60 Box Jumps, 24/20″ 20 Cal Row 60 Push Ups 20 Cal Row …

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FIT 12/22/2017

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (Time) 12 Days of Winter Holidays 100m Run 2 Muscle Ups 3 Deadlifts, 225/155# 4 HSPU 5 Goblet Squat, 2p/1.5 6 ALT DB Snatch 7 Burpees 8 In-Place Lunges …

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FIT 12/23/2017

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3: 90-60-30 Cal Bike GHD Sit Ups DB Snatch, 70/50#

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FIT 12/22/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 10-8-6-4-2 Jumping Jacks Down and Up Lunges Air Squats HR Push-ups Full Clean + Jerk Every 90 seconds for 8 rounds perform 1 rep. Metcon Metcon (AMRAP – Rounds and Reps) …

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