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Author Archives: dafactoryadmin

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FIT 6/12/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) Death By Burpees Strength Work Front Squat (10-8-6-4-2) * Start at 60% * Increase weight every round & build up to a heavy double Metcon Metcon (No Measure) EMOM X 16 …

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FIT 6/10/2017

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 8 minutes 6 Ring Dips 10 Bike Calories Metcon (AMRAP – Rounds and Reps) AMRAP in 8 minutes 6 Over the Rower …

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FIT 6/09/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 8 Muscle Snatch 6 Overhead Squats 200m Run Metcon Metcon (Time) 10 Rounds 5 Overhead Squat- 115/75# 5 Snatch Grip Deadlifts 5 Power Snatches

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FIT 6/08/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 50 Singles 10 Jump Squats Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD: AMRAP in 25 min 80 Wallballs – 20/18# 60 Pull-ups 400m Relay Run

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FIT 6/07/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Inch Worms 10 Burpees 20 Jumping Jacks Metcon Metcon (Time) 4 Rounds 800m Run 12 Russian Swings – 2.0/1.5pood 10yd Suitcase Carry – 2.0/1.5pood

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FIT 6/06/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) AMRAP in 5 minutes 6 Power Snatches 6 Jump Tucks 20 Mountain Climbers Metcon Metcon (Time) Partner WOD: For time 100 Overhead Lunges – 45/35# 80 GTOH – 155/105# 60 Box …

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FIT 6/05/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 10 PassThroughs 10 Good Mornings 10 HRPU Buy-out: 1 mile run Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 8minutes 10 Deficit Handstand Push-ups 10 Deadlifts – 245/155# 7 Burpee …

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FIT 6/02/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) Warm Up 10-8-6-4-2 PVC Pass Thru Muscle Snatch OHS Skill Work Hang Snatch Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 18 minutes 200m Run 15 Wall Balls – 20/14# …

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FIT 6/01/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 200m Run Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Metcon Metcon (Time) 30-20-10 Calorie Bike DB Snatches – 50/35# Box Jumps – 30/24″ Burpees

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FIT 5/31/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) Warm Up 30 Sit Ups 20 Back Extensions 10 Inch Worms Buy In: 300m Row Partner Hero WOD: “Tom” (AMRAP – Rounds and Reps) AMRAP in 25 minutes 7 Muscle-Ups 11 …

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