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Author Archives: dafactoryadmin

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FIT 09/18

Da Factory Training – CrossFit Warm-up Metcon Metcon (Time) 3 Rounds of 15 Db Thrusters (50/35) 15 Db Step Overs (50/35) Into 2 Rounds of 15 T2B 15 Cal bike Into 1 round of 60 Kb swings (53/35)

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Fit 09/17/19

Da Factory Training – CrossFit Warm-up Weightlifting Push Press 5-3-2-2-1 Adding Weight Metcon Metcon (AMRAP – Rounds and Reps) Amrap in 15 min 3 Bear Complexes (#135/93) 30 DubsBear complex: 1 power clean + 1 front squat + 1 push …

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Fit 09/16/19

Da Factory Training – CrossFit Warm-up Metcon Metcon (Time) 5 Rounds of: 200m Run 200m Row 15 Front Squats (#135/93) 15 Cal Bike 10 Pull ups 10 HSPU

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FIT 09/14/19

Da Factory Training – CrossFit Warm-up Metcon Metcon (Time) 21-15-9 Hand Release Burpees STOH w/ DBs (#50/35) Calorie Row Immediately into, 3 Rounds 21 Calorie Bike 15 Box Jumps 9 Alternating DB Snatches (1-1) (#50/35) Metcon (Time) 21-15-9 Hand Release …

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FIT 09/13/19

Da Factory Training – CrossFit Warm-up Weightlifting Snatch Find a 1 Rep Max (Squat or Power) 8 Min Cap Metcon Metcon (Time) 21-15-9 Power Snatch (#115/83) T2B Dubs x3 Front Rack Lunges (1-2) (#115/83)

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Fit 09/12/19

Da Factory Training – CrossFit Warm-up Metcon Metcon (Time) Partner Wod 15-15-15-15 Devil Presses (50/35) Run 200m Together 25-30-35-40 Cal Bike Run 200m Together 8-6-4-2 Rope Climb Run 200m Together

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FIT 09/11/19

Da Factory Training – CrossFit Warm-up Conditioning Rowing: 6 Rounds of 200m Sprints Metcon Metcon (Time) 120 Russian twist (plate) 100 Wallballs (20/14) 80 STOH (#95/63) 60 Vups 40 Burpee to target 20 Ring Dips

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FIT 09/10/19

Da Factory Training – CrossFit Warm-up Weightlifting Back Squat 5 x 2 Adding Weight Metcon Metcon (Time) 4 Rounds of 300m Run 10 Deadlifts (#225/173) 15 Box Jumps (#24/20)

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FIT 09/09/19

Da Factory Training – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 9 min 12 Kb Swings (53/35) 12 Hang Power Cleans (95/63) 12 Cal RowRest 2 Min Metcon (AMRAP – Rounds and Reps) AMRAP in 9 …

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Fit 09/07

Da Factory Training – CrossFit Warm-up Metcon Metcon (Time) Partner WOD Buy in: 400 m run together 3 Rounds of 48 Cal Row 36 KB hang snatch (1-2) 53/35 24 KB Goblet Squat 53/35 12 Power Clean 135/93 Buy Out: …

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FIT 09/06/19

Da Factory Training – CrossFit Warm-up Weightlifting Snatch Balance 5 x 3 adding weight Metcon Metcon (Time) 7 Rounds of 10 ohs (#95/63) 10 pull ups 30 dubs

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Fit 09/04

Da Factory Training – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3 Ascending Amrap in 30 min Buy in 100 Synchro Air Squats (15-30-45-60-75-90…) Burpee Box jumps over Front Squats 135/93 Cal Ski Synchro BFSU Front …

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FIT 09/03

Da Factory Training – CrossFit Warm-up Weightlifting STOH 5 x 5 Increasing Weight Metcon Metcon (Time) 3 Rounds of: 500m Row 13 Clean n’ Jerk (#165/113) 13 Burpees over The bar 13 T2B

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FIT 09/02/19

Da Factory Training – CrossFit Warm-up Metcon Metcon (Time) 50 Double Unders 50 Back Squats (#95/63) 50 BFSU 50 Double Unders 50 Hand Release Pushups 50 Push Press (#95/63) 50 Double Unders 50 Wall Ball 50 DB Alt Snatches (1-2) …

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FIT 08/31/19

Da Factory Training – CrossFit Metcon Metcon (Time) Buy in: 30 HSPU 21-15-9 Hang Squat Clean (#155/105) Box Jump (30/24) *500m/300m Row after each round

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FIT 08/30/19

Da Factory Training – CrossFit Warm-up Weightlifting Chest Press 7-7-7-7 Increasing Weight Shoulder Press 3-3-3-3-3 Increasing Weight barbell curls 10-10-10 Increasing Weight Bulgarian Split Squat 3 x 10 (each leg) BRIDGE 3 x 10 (each leg) SINGLE LEG DEAD 3 …

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FIT 08/29/19

Da Factory Training – CrossFit Warm-up Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Dual DB ground 2 overhead (#40/20) KB swings (#70/53) 10-20-30-40-50-60-70-80-90-100 Dubs

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FIT 08/28/19

Announcements BEACH WOD! This Saturday, August 31st! South Pointe Beach 9.30 AM Monday 09/02 – Labor day 1 Class only at 10.00 AM Da Factory Training – CrossFit Warm-up Metcon Metcon (Time) Partner Wod 100 Cal Row 90 Cal bike …

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FIT 08/27/19

Announcements BEACH WOD! This Saturday, August 31st! South Pointe Beach 9.30 AM Monday 09/02 – Labor day 1 Class only at 10.00 AM Da Factory Training – CrossFit Warm-up Weightlifting Back Squat 5-5-5-5-5 Adding Weight Metcon Metcon (AMRAP – Rounds …

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FIT 08/26/19

Announcements BEACH WOD! This Saturday, August 31st! South Pointe Beach 9.30 AM Monday 09/02 – Labor day 1 Class only at 10.00 AM Da Factory Training – CrossFit Warm-up Metcon Metcon (Time) 5 Rounds of: 20 DB Deadlifts (#50/35) 15 …

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Fit 08/24/19

Da Factory Training – CrossFit Warm-up Metcon Metcon (Time) 4 Rounds 27 Burpees 21 Cal Bike 15 Push Jerks (#135/93) 9 Alt DB Snatches (1-1) (#50/35)

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