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Author Archives: dafactoryadmin

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M2b 1/18

Da Factory Training – Move2Burn Warm-up Metcon Metcon (Time) 800m Run 800m Row 80 Air Squats 80 Dubs (160 singles) 1 min plank hold 600m run 600m row 60y Burpee broad jump 60 dubs (120 singles) 1 min plank hold …

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Fit 01/18

Da Factory Training – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 30min AMRAP Team of 3 400m Run (Together) 60 Box Jumps (24/20) 60 Wall Ball (20/14) 60 Burpees onto a Plate

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Fit 01/17/20

Da Factory Training – CrossFit Warm-up Weightlifting Clean and Jerk Find a Heavy Rep in 8 min Metcon Metcon (Time) 4 Rounds of 8 Clean n Jerk (#155/103) 10 Cal Bike 12 Pull Ups

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Fit 01/16/20

Da Factory Training – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Amrap in 7 min 10 Cal Row 10 Burpees 1 Rope ClimbRest 1 min Metcon (AMRAP – Rounds and Reps) Amrap in 7 min 12 Cal Row …

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Fit 01/15/20

Da Factory Training – CrossFit Warm-up Weightlifting Push Press Find 1 Rep Max in 10 min Metcon Metcon (Time) 2 Rounds Of 200m Run 20 Dual DB Hang Snatch (#50/35) 200m Run 20 DB Deadlift (#50/35) 200m Run 20 DB …

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Fit 01/14/20

Da Factory Training – CrossFit Warm-up Weightlifting Hang Power Clean 3-3-3-3-3 Adding Weight Metcon Metcon (Time) 27 Russian Kb swings (#70/53) 21 Burpee Box Jumps over (24/20) 15 Power Cleans (#185/123) 9 Cal Ski 400 m Run 9 Cal BIke …

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FIT 01/13/20

Da Factory Training – CrossFit Warm-up Weightlifting Back Squat 5 x 5 Adding Weight Metcon Metcon (Time) 10 Rounds of 4 Hang Power Snatches (#95/63) 5 T2B 6 Thursters (#95/63) * Every 2 Min do 5 Burpees

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FIT 01/10/2020

Da Factory Training – CrossFit Warm-up Metcon Metcon (Time) 3 Rounds 20 Wall Ball (20/14) 20 SDHP (95/63) 20 Box Jump Overs (24/20) 20 Push Press (95/63) 20 Cal Row

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M2B 01/11/20

Da Factory Training – Move2Burn Warm-up Metcon Metcon (Time) Partner Wod As Partners Complete: 100 Cal Ski (switch every time partner does 100 jump rope) 20 Synchro Burpees 150 Cal Bike (switch every time partner does 100m Run) 20 Synchro …

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FIT 01/20/20

Da Factory Training – CrossFit Warm-up Metcon Metcon (Time) Buy in 800m run 9-15-21 Deadlift (#185/123) HSPU Weighted step ups (#50/35) 50 dubs

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FIT 01/09/20

Da Factory Training – CrossFit Warm-up Weightlifting Front Squat 2-2-2-2-2 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 10 min 20 dB Snatches (1-2) (#50/35) 20 Vups 10 cal bikeRest 1 Min Metcon (Time) 2 rounds of 30 kB …

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FIT 01/08/20

Da Factory Training – CrossFit Warm-up Conditioning Rowing: In teams 5 rounds of 150m sprints Metcon Metcon (Time) Partner Wod 200 wallballs 150 dubs 100 cal row 50 hang Power cleans (#135/93) One person working at a time!

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FIT 01/07

Da Factory Training – CrossFit Warm-up Weightlifting Squat Clean 10 min to find 1 rep max Metcon Metcon (Time) 3 rounds of 40 yd oh single dB walking lunges 50/35 30 box jumps over 20 pull ups 100m run

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FIT 01/06/19

Da Factory Training – CrossFit Warm-up Weightlifting Push Jerk 5-3-2-2-1 Adding Weight Metcon Metcon (Time) 30-20-10 Dubs x 2 Burpees Back squat 135/93 (12 min Cap) Rest 1 Min then 21-15-9 Cal bike Push jerks 135/93 Cal ski

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FIT 01/04

Da Factory Training – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 7min AMRAP 10 Pull-ups 15 Wall Ball (#20/14)90 sec rest Metcon (AMRAP – Rounds and Reps) 7min AMRAP 25 Double Unders 10 Burpees90 sec rest Metcon (AMRAP …

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FIT 01/03/20

Da Factory Training – CrossFit Warm-up Weightlifting Deadlift 12 min to work on 1 Rep Max Metcon Metcon (Time) 3 Rounds of: 500m Row 12 Bodyweight Deadlifts 21 Box Jumps (24/20)

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FIT 01/02/20

Da Factory Training – CrossFit Warm-up Skill Work 12 min to work on the skill of your choice. Metcon Metcon (Time) For Time 20 Thrusters (#95/63) 20 Sumo Deadlift High-Pulls (#95/63) 20 Push Jerks (#95/63) 20 Overhead Squats (#95/63) 20 …

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FIT 12/31/19

Da Factory Training – CrossFit Warm-up Weightlifting Power Snatch 3-3-3-3-3 Work up to a 3 Rep Max Metcon Metcon (Time) “Annie Meets Isabel” 50 Double Unders 3 Power Snatches 50 BFSU 3 Power Snatches (135/93) 40 Double Unders 3 Power …

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Fit 12/30/19

Da Factory Training – CrossFit Warm-up Weightlifting Paused Front Squat 3 second pause at the bottom 3-3-3-2-1 Metcon Metcon (Time) Partner Wod 400m Run (Together) 30 Clean & Jerk (135/93) 6 Rope Climbs 400m Run (Together) 24 Clean & Jerk …

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M2B 12/28

Da Factory Training – Move2Burn Warm-up Metcon Metcon (AMRAP – Rounds and Reps) AMRAP IN 10 MIN 10 cal Ski 20 V ups 10 Push ups 20y Walking Lunges2 min Rest Metcon (AMRAP – Rounds and Reps) AMRAP IN 10 …

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FIT 12/28/19

Da Factory Training – CrossFit Warm-up Metcon Metcon (Time) 3 Rounds of 50 Double Unders 40 Kb Swings (#53/35) 30 V-ups 20 Cal Bike 10 HSPU

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