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Author Archives: dafactoryadmin

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FIT 07/16/18

Da Factory Training – CrossFit Warm-up 400m Run Then 10-8-6-4-2 Rev Step Lunges Broad Jump Plank To push up 1 Inch Worm Strength Work Complex EMOM X 8 1 Hang Squat Clean + STOH Increase Weight Every 2 Rounds Metcon …

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FIT 07/13/18

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 400m Run Then 5-4-3-2-1 Toy Soldiers 1-1-2-2 Cossack Squat 1-1-2-2 Air Squat Jump Inch Worm Weightlifting FRONT SQUAT EMOM X 9 1 Front Squats + 2 STOH Increase Weight Every 3 …

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FIT 07/12/18

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Skill Work Rope Climbs Beg: Learn To Support Int: Practice Rope Climbs Adv: 3 X L Sit Rope Climbs / Legless Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 14 …

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FIT 07/11/18

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 2 Rounds with Partner 20 Cal Bike Between Both 15 Air squats each 15 HRPU each 20 Cal Ski Between both Metcon Metcon (Time) Teams Of 2 30 Bar Facing Burpees …

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FIT 07/10/18

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Plank To Push Up 10 Mountain Climbers 10 Rev Step Lunges 10 Air Squats Weightlifting BACK SQUAT EMOM X 8 3 Back Squats Increase Weight Every 2 Rounds …

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FIT 07/09/18

Da Factory Training – CrossFit Warm-up 400m run Then 10-8-6-4-2 Jumping Jacks Broad Jumps Straight Leg Sit ups 2 Inch Worms Metcon (Time) 2 Rounds 25 Deadlifts (185/135) 20 HSPU 15 Cal Bike 10 Box Jump Overs (30/24) 5 Ring …

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FIT 07/07/18

Da Factory Training – CrossFit Warm-up DYNAMIC Metcon Metcon (Time) Teams Of 3 800m Medball Run 30/20# 4 Rounds 28/21 Cal Bike 21/18 Cal Ski Into 400m Dual KB Run 70/53# Into 4 Rounds 28 Hang Power Snatch 105/73# 21 …

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FIT 07/06/18

Da Factory Training – CrossFit Warm-up 3 rounds of 100 m run 10 mountain climbers (1-1) 10 air squats 10 cal bike Strength Work 2 Hang Power Clean + 1 Full Clean (EMOM x 10min 1 Complex ) Metcon Metcon …

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FIT 07/05/2018

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 5 min Amrap 10 PVC Pass Throughs 8 PVC OHS 6 Plank 2 Push Up 2 Inch Worms Skill Work Skill: Handstand Metcon Metcon (Time) 4 Rounds of 300m Row 15 …

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FIT 07/04/2018

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon A: Metcon (AMRAP – Rounds and Reps) Teams Of 2 AMRAP in 13 Min 2 Legless Rope Climbs 2 X 100m DB Run 20-22-24-26… Alt. DB Power Snatch #50/35rest 3min …

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FIT 07/03/2018

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 10-8-6-4-2 Jupming Jacks Rev Step Lunges Air Squats HR Push Ups Weightlifting EMOM EMOM X 10 Min 1-4: 3 Squat Clean Thruster Min 5-8: 2 Squat Clean Thruster Min 9-10: 1 …

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FIT 07/02/2018

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) AMRAP in 7 Min 21 BF Sit Ups 15 Mountain Climbers 9 Broad Jumps 6/4 Cal Ski Metcon A: Metcon (AMRAP – Rounds and Reps) AMRAP in 7 Min 15 Power …

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FIT 06/30/18

Da Factory Training – CrossFit Warm-up Dynamic Metcon 2 Minutes rest in between AMRAP Metcon (AMRAP – Rounds and Reps) Amrap in 7 min 7 thrusters (95/63) 14 burpees over the bar Metcon (AMRAP – Rounds and Reps) 7 min …

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FIT 06/29/18

Da Factory Training – CrossFit Warm-up 5 min AMRAP 10 Toy Soldiers 20 Jumping Jacks 10 No push up burpee 20 Shoulder taps Metcon Metcon (AMRAP – Rounds and Reps) Amrap in 20 min 400 m run 12 SDHP (95/63) …

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FIT 06/28/18

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Skill Work Skill: Kipping Swing Metcon Metcon (Time) 40-30-20-10 Cal Row BF Sit Ups Cal Ski V Ups

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FIT 06/27/18

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 3 Rounds of 10 PVC Good mornings 10 Mountain Climbers (1-1) 10 PVC lunges 100mtr Run Metcon Metcon (Time) Partner WOD 3 Rounds 75 Wall Ball Shots #20/14 50 Kb Swings …

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FIT 06/26/18

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) Amrap in 5 min 10 PVC Ohs 8 PVC Pass throughs 6 Shoulder Taps 4 No Push Up Burpee 2 Inch Worms Weightlifting POWER SNATCH 10 Min to Find a Heavy …

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FIT 06/25/18

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 10-8-6-4-2 Jumping Jacks Toy Soldiers Air Squats Plank 2 Push Up Weightlifting COMPLEX EMOM in 10min 1 Bear Complex Build up to a Heavy Complex PC+FS+STOH+BS+STOH Metcon Metcon (Time) 18-16-14-12-10 Hang …

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FIT 06/23/18

Da Factory Training – CrossFit Warm-up DYNAMIC Metcon Metcon (Time) Teams Of 3 3 Rounds 3 X 300m Run 45 Snatches (115/80) 3 X 400m Row 45 Power Clean and Jerk (115/80) 3 X 500m Bike

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FIT 06/22/18

Da Factory Training – CrossFit Warm-up AMRAP in 6 Min 5 Cal Ski 10 PVC Good mornings 15 Hand Release Push Ups Strength Work Deadlift Deadlift (EMOM: 10 MIN Find a Heavy Set of 4 Unbroken reps) Metcon Metcon (Time) …

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FIT 06/21/18

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) Amrap in 5min 30 Mountain Climbers 20 Jumping Jacks 10 Air Squats 5 Shoulder Taps (1-1) Skill Work Skill: Double Unders Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 16 …

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