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Author Archives: dafactoryadmin

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M2B 01/19

Da Factory Training – Move2Burn Warm-up Metcon Metcon (Time) Partner WOD 3 Rounds of: 300m Run Together 30 Cal Bike 400m Row 40 Synchro Leg Raises 500m Ski 50 Dubs (150 Singles)

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HOME 01/19

Da Factory Training – Home WOD Warm-up Metcon Metcon (Time) 10 Rounds of: 10 Front Squats 10 Hang Clean & Jerk 20 High Knees (1-1)

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FIT 01/19

Da Factory Training – CrossFit Warm-up Weightlifting Back Squat Find 2 Heavy Reps Metcon Metcon (Time) 3 Rounds of: 7 Bar Muscle Ups (20 Pull Ups) 20 Box Jumps (24/20) 20 SDHP (#95/63)

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Db wod 01/18

Da Factory Training – DB Workout Warm-up Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Single arm Devil Press Cossack Squat (1-1) Box Dips After Rd 9-7-5-3-1 12/10 Cal Row ABS Session 4 rounds – Tabata style Toe Touches Scissors Side Plank (Right) Side …

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HOME 01/18

Da Factory Training – Home WOD Warm-up Metcon Metcon (Time) 100 Single Jump Rope 30 Deadlifts 30 DB Russian Twist (1-1) 30 Push Ups 100 Single Jump Rope 20 Deadlifts 20 DB Russian Twist (1-1) 20 Push Ups 100 Single …

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FIT 01/18

Da Factory Training – CrossFit Warm-up Weightlifting Clean and Jerk EMOM x 10 Min 1 C&J – Adding Weight Metcon Metcon (Time) 27 – 21 – 15 – 9 Clean & Jerk (#95/63) Cal Row KB Swings (#53/35)

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M2B 01/16

Da Factory Training – Move2Burn Warm-up Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 7 Min 10 Cal Row 20 Mt. Climbers (1-1)Rest 1 Min Metcon (AMRAP – Rounds and Reps) AMRAP in 7 Min 100m Run 20 Shoulder …

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FIT 01/16

Da Factory Training – CrossFit Warm-up Metcon Metcon (Time) 100 DUBS 15 Hang Squats Cleans (#115/83) 15 Pull Ups 15 Cal Bike 100 DUBS 12 Hang Squat Cleans 12 Pull Ups 12 Cal Bike 100 DUBS 10 Hang Squat Cleans …

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HOME 01/15

Da Factory Training – Home WOD Warm-up Metcon Metcon (Time) 3 Rounds of: 30 Wall Balls 20 Single Leg Deadlift 10 Devil Lunges 200m Run

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FIT 01/15

Da Factory Training – CrossFit Warm-up Weightlifting Back Squat 5 x 3 Adding Weight Metcon Metcon (Time) 10-20-30-40-50 Alternating DB Snatches (#50/35) 15-15-15-15-15 Burpee Box Jump Over (24/20)

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HOME 01/14

Da Factory Training – Home WOD Warm-up Metcon Metcon (Time) 21 – 15 – 9 Squat Cleans Burpees Box Jumps

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FIT 01/14

Da Factory Training – CrossFit Warm-up Metcon Metcon (Time) 5 Rounds of: 150m KB Farmer Carry (#53/35) 12 Cal Bike 3 Rope Climbs 12 Cal Ski Buy Out: 100 BFSU

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HOME 01/13

Da Factory Training – Home WOD Warm-up Metcon Metcon (Time) 5-10-15-20-25 Push Ups Mt. Climbers x 3 STOH Single Leg V ups Buy out: 50 Front squats

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DB 01/13

Da Factory Training – DB Workout Warm-up Metcon Metcon (Time) 4 Rounds of: 20 No weight Russian Twist (1-1) 15 box jump 10 Power Cleans 10 Cal Row Into 4 Rounds of: 20 DB Russian Twist (1-1) 15 Box Jump …

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FIT 01/13

Da Factory Training – CrossFit Warm-up Weightlifting Front Rack Lunge Alternating (1-2) 5 x 10 Same Weight Metcon Metcon (Time) 50 DB Box Step up (#50/35 – 24/20′) 50/40 Cal Row 50 Push Press (#75/53) 50/40 Cal Bike 50 Thrusters …

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Booty 01/13

Da Factory Training – Booty Building Warm-up 200m Run Legs and Glutes activation Metcon Metcon (No Measure) 3 Rounds of: 40sec ON / 5 sec OFF (Using a Band, and rest 40 sec between Rounds) 1. Bounce Squat + Lateral …

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M2B 01/12

Da Factory Training – Move2Burn Warm-up 20-15-10 High Knees (1-1) Butt Kicks (1-1) Squat Jump Metcon Metcon (Time) 200 Single Jump Rope 200m Run 200m Ski 20 Air Squats 20 Single Leg V Ups (1-1) 20 Cal Bike 50 Burpees …

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HOME 01/12

Da Factory Training – Home WOD Warm-up Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 18 Min 10 Clean and Jerk 35 BFSU 50 High Knees (1-1)

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FIT 01/12

Da Factory Training – CrossFit Warm-up Weightlifting Squat Snatch Every 2 Min x 5 Sets 5 Reps Adding Weight Metcon Metcon (No Measure) EMOM x 25 Min Min 1: 50 Dubs (Singles x2) Min 22: 5 Power Snatch (#115/83) Min …

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HOME 01/11

Da Factory Training – Home WOD Warm-up Metcon Metcon (Time) 10 Rounds of: 100m Run 10 Goblet Squat 10 KB Swings

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DB 01/11

Da Factory Training – DB Workout Warm-up Metcon Metcon (Time) Buy in: 20 Cal Bike or Ski 5 Rounds of 25 DB Step up 15 Burpees 25 BFSU 150m Run Buy out: 20 Cal Bike or ski (different from buy …

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