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Author Archives: dafactoryadmin

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FIT 4/21/2017

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (Time) HITTA HITTA PARTNER WOD First a Buy-In Of, 400m Weighted Run 45/25lbs – 35/15lbs – 25/10lbs Then 10-8-6-4-2 Of, Squat Clean Thruster 115/85lbs – 95/65lbs – 75/45lbs 2 …

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FIT 4/20/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 10-9-8-7-6-5-4-3-2-1 Straight Leg Sit Ups Leg Lifts Plank To Push Up Gymnastics Handstands Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 18 minutes 150m Run 12 Alternating Dumbbell Snatches 9 …

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FIT 4/19/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 10-8-6-4-2 PVC Pass Throughs OHS Push Ups Broad Jumps Metcon Metcon (Weight) EMOM for 30 minutes M1: 10 OHS 95/65 M2: 12 C2B Pull Ups M3 14 Box Jumps M4: 16 …

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FIT 4/18/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 5 Rounds 20 DUBs 10 Straight Leg Sit-ups 5 Burpees Buy Out – 200m run Metcon Metcon (Weight) EMOM for 8 minutes 6 Deadlifts 4 Hang Cleans 2 STOH RTG – …

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FIT 4/17/2017

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Strength Work Back Squat Build up to a heavy triple Metcon Metcon (Time) 3 RFT 400m Run 30 Wall Balls 20 Burpees 10 Calorie Row or Bike

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FIT 4/15/2017

Da Factory Training – CrossFit Warm-up Metcon (Time) 4 Rounds 15 Cal Row or Bike 12 Alternating Front Rack Lunges 9 Hand Release Push-Ups 200m Weighted Run RTG – 115/85 RX – 95/65 SC – 75/45

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FIT 4/14/2017

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 15 min 10 Deadlifts 10 Box Jumps 15 Deadlifts 10 Box Jumps 20 Deadlifts 10 Box Jumps 25 Deadlifts 10 Box Jumps …

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FIT 4/13/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) AMRAP in 5min 100m Run 10 Active Shoulders 10 Hip bridges Strength Work Backsquat (3×10) RTG = 165/125 RX = 145/105 SC = 135/85 Metcon Metcon (Time) 7 Rounds 200m Run …

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FIT 4/12/2017

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (Time) 5┬áRounds 7 Burpees 7 Toes to Bar 7 Box Jumps Overs 7 KB Swings Metcon (Time) 4┬áRounds 10 Power Cleans 10 Push Jerks RTG – 135/95 RX – …

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FIT 4/11/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) AMRAP in 5 minutes 15 Jumping Jacks 5 Behind The Neck Snatch Grip Press 200m Run Strength Work Pause OHS (5×5) Increase weight every set with a 2 second pause at …

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