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Author Archives: dafactoryadmin

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FIT 6/23/2017

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (Time) 6RFT 21 DUBs 6 Front Squats 6 OTB Burpees 1 Rope Climb Buy-Out: 37 Calorie Burn RTG: 185/125#

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FIT 6/22/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 20yd duck Walk 150m Run 10 HRPU 15 Jumping Jacks Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 8 min 10 Pistols 8 Bar Muscle Up 6 Burpees …

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FIT

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (Time) Partner WOD: For Time 100 Lateral Ball Tosses 100 Lateral Bar Hops 150 Thrusters 200 Mountain Climbers 1000m Suicide Run RX – 20/18# ; 45/35#

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FIT 6/20/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 12-9-6-9-12 PVC Thrusters Good Mornings Shoulder Taps Weightlifting Front Squat (10-8-6-4-2) Weight increases every set Metcon Metcon (Time) 21-15-9 Deadlift HSPU Bike Calories RTG – 225/175#

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FIT 6/19/2017

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon 1-Mile Run (Time) Max Effort 1-Mile Run Metcon (Time) 800m Run 30 Back Extension 400m Run 60 Back Extension Metcon (No Measure) Tabata: Core

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FIT 6/17/2017

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (Time) Teams Of 3 Buy In: 800 m Run (Together) 3 Rounds (Split Any Way) 30 Toe 2 Bar 20 Power Cleans 10 Strict HSPU Then, 3 Rounds 30 …

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FIT 6/16/2017

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Weightlifting Metcon (8 Rounds for weight) EMOM for 8 minutes Hang Power CleanStart light & build up to a heavy single Metcon Metcon (Time) 21 Deadlift – 185/135# 15 Pull Ups …

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FIT 6/15/2017

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (Time) 400m Row 40 Wall Balls 400m Run 300m Row 30 Wall Balls 300m Run 200m Row 20 Wall Balls 200m Run 100m Row 10 Wall Balls 100m Run …

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FIT 6/14/2017

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (Time) For Time: 3 Rounds 10 DB Power Clean 15 HSPU 20 Box Jump Over 1 Min Break Then, 3 Rounds 10 Burpees 15 Toe To Bar 20 Step …

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FIT 6/13/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 6 PVC Pass Throughs 6 Snatch Grip Deadlift 6 Hang Power Snatch 6 Overhead Squat Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 14 minutes 150m Run 12 …

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