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Author Archives: dafactoryadmin

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Fit 1031

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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M2b 1031

Da Factory Training – Move2Burn Warm-up Metcon Metcon (Time) Buy in: 500m row or ski Then 3 rounds of 400m run 20 cal bike 60 air squat 50 jump rope( 30 dubs) Buy out : 500 m row or ski …

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1031

Da Factory Training – Booty Building

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HOME 10/30

Da Factory Training – Home WOD Warm-up Metcon Metcon (No Measure) Emom x 20 Min 1: 15 burpees Min 2: 20 goblet squats Min 3: 100 mtr run Min 4: 20 kb swings Min 5: 1 minute plank

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1030

Da Factory Training – Booty Building

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FIT 10/30

Da Factory Training – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) HALLOWEEN WOD Teams of 3 AMRAP in 25 min 25 Synchro Air Squats (all 3) 25 Synchro Burpees (2 athletes) 25 Partner Deadlifts (1 rests) (MM 275 …

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HOME 10/29

Da Factory Training – Home WOD Warm-up Metcon Metcon (Time) 4 rounds of 100 mtr run 20 deadlift 20 lunges 20 single leg vup

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1029

Da Factory Training – Booty Building

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FIT 10/29

Da Factory Training – CrossFit Warm-up Accessory work Chest Press 3 x 10 – Adding Weight OR Bulgarian Split Squat 3 x 10 Adding Weight Metcon Metcon (Time) 5 Rounds of 15 Cal Row 15 Single Arm alt DB Power …

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HOME 10/28

Da Factory Training – Home WOD Warm-up Metcon Metcon (Time) 5-10-15-20-25 Burpee Db plank row (1-1) STOH

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1028

Da Factory Training – Booty Building

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FIT 10/28

Da Factory Training – CrossFit Warm-up Weightlifting 1 Squat Clean + 1 Front Squat Find 1 Heavy Rep Metcon Metcon (Time) 800m Run 21 Front Rack Lunges (1-2) (#95/63) 15 T2B 9 Cal Ski 400m Run 9 Cal Ski 15 …

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HOME 10/27

Da Factory Training – Home WOD Warm-up Metcon Metcon (Time) 21-18-15-12 Devil press HRPU Front squats

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1027

Da Factory Training – Booty Building

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FIT 10/27

Da Factory Training – CrossFit Warm-up Weightlifting Strict Press Find a 1-Rep Max Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Burpee Box Jumps Over (24/20) Power Cleans (#135/93) STOH (#135/93)

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HOME 10/26

Da Factory Training – Home WOD Warm-up Metcon Metcon (Time) Buy in: 800mtr run 7 rounds of: 10 Thrusters 10 Box Jumps 10 Vups

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1026

Da Factory Training – Booty Building

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FIT 10/26

Da Factory Training – CrossFit Warm-up Weightlifting OHS From the Floor 2-2-2-2-2 Metcon Metcon (Time) 4 rounds of 12 Power Snatches (#95/63) 16 KB Swings (#70/53) 20 Front Squats (#95/63) 24 Vups

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M2b 10/24

Da Factory Training – Move2Burn Warm-up Metcon Metcon (No Measure) Every 4 Min × 20 Min complete: 5 Cal Bike 7 Cal Ski 9 Burpees 11 Cal Row 25 Dubs (50 Singles)2 Min Rest Metcon (No Measure) Every 4 min …

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Fit 10/24

Da Factory Training – CrossFit Warm-up Metcon Metcon (Time) Buy in: 400m Run 30 T2B 15 Curtis P 95/63 24 T2B 12 Curtis P 18 T2B 9 Curtis P 12 T2B 6 Curtis P 6 T2B 3 Curtis P Buy …

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FIT 10/23

Da Factory Training – CrossFit Warm-up Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#Rest 2 Min Metcon (Time) 5 Rounds of 300m Row 15 Box Jumps (24/20) 15 SDHP (#95/63)

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