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Author Archives: dafactoryadmin

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FIT 04/10/18

Da Factory Training – CrossFit Warm-up Turkish Get Up (30reps) Metcon Metcon (No Measure) AMRAP in 14 Min 15 Wall Balls 20/14# 12 Burpees 9 Hang Power Cleans 155/95# Rest 3 Min AMRAP in 14 Min 60 Double Unders 12/9 …

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FIT 04/09/18

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 100-150-200-150-100m Run After Each Run 10 BF Sit Ups 8 Lunges 6 Air Squat Jump 4 Down and Up 2 Inch Worms Weightlifting FRONT SQUATS Every 3 Min X 6 Rounds …

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FIT 04/12/18

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 45s On / 15s Off X 9 Plank Hold Hanging Bar Hold Ninja Sit Ups Skill Work Handstands Metcon Metcon (AMRAP – Reps) AMRAP in 15 Min 1-2-3-4-5-6-7-8-9-10 Parallette Push Up …

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FIT 04/11/18

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (AMRAP – Reps) Partner WOD Buy In: 800m Syncro Run Then 3 Rounds 50 STOH 115/80# 60/40 Cal Row Then 400m Syncro Run Then 3 Rounds 50 Deadlift 205/155# …

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POWER 04/14/18

Da Factory Training – Powerlifting Weightlifting BENCH 50%, 60%, 70%: 1 x 3 85%: 3 x 3 BOARD PRESS 92.5% 3 x 2 Skill Work Barbell Rows 3 x 10 Pull Overs 3 x 10 Skill Work x 3 DB …

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POWER 04/13/18

Da Factory Training – Powerlifting Weightlifting DL 50%, 60%, 70%, 80%: 1 x 3 EMOM 85%: 5 x 2 SPEED PULLS 78.5% 6 x 3 Skill Work GHR 3 x 10 Muscle Activation Abs with Gabe

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POWER 04/12/18

Da Factory Training – Powerlifting Weightlifting BACK SQUAT 50%, 60%, 70: 1 x 5 85%: 3 x 3 BACK SQUAT SPEED 70%: 3 x 3 Skill Work Box Jumps 5 x 5 Jumping lunges 3 x 12 Skill Work 2 …

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POWER 04/10/18

Da Factory Training – Powerlifting Weightlifting BENCH 50, 60, 70% 1 X 3 85% 3 X 4 SPOTO PRESS 85 OF 90% 2 X 4 Skill Work PULL UPS 30reps PUSH UPS 50reps Skill Work 3 sets Curls x 12 …

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POWER 04/09/18

Da Factory Training – Powerlifting Weightlifting BACK SQUAT 50, 60, 70% 1 X 5 87.5% 3 X 4 FRONT SQUAT 87.5% 3 X 3 DL EMOM 87% 8 X 1 LEG CURLS (3 X 5)

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Lean 04/06/2018

Da Factory Training – LeanMachine Warm-up Warm-up (No Measure) AMRAP in 6 Min 12 Jumping Jacks 9 High Knees (1-1-2-2) 6 WIndmills (1-1-2-2) 3 Ring Rows 1 Inch Worm Metcon Metcon (No Measure) AMRAP in 25 Min Buy In: 100 …

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Lean 04/05/2018

Da Factory Training – LeanMachine Warm-up Warm-up (No Measure) Shuttle Run Drills Metcon Metcon (No Measure) 35s On / 15s Off Complete 3 Rounds At Each Station Before Switching 3 Cone Banded Running Alt Split Leg Sit Ups – Bicycle …

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Lean 04/04/2018

Da Factory Training – LeanMachine Warm-up Warm-up (No Measure) 10-8-6-4-2 Cal Row Straight Leg Sit Ups Toy Soldiers Oblique Crunches Metcon Metcon (No Measure) 30s On / 10s Off X 15 Single Leg Glute Bridge Left Single Leg Glute Bridge …

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Lean 04/03/2018

Da Factory Training – LeanMachine Warm-up Warm-up (No Measure) Dynamic Metcon Metcon (No Measure) AMRAP in 28 Min 10-11-12-13…. No Push Burpee 100m Run Hanging Knee Raise 100m Run BF Sit Ups 100m Run Box Jumps/Parallette Jumps 100m Run

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Lean 04/02/2018

Da Factory Training – LeanMachine Warm-up Warm-up (No Measure) 10-8-6-4-2 Oblique Crunches (1-1-2-2) Plank To Push Up Mountain Climbers (1-1-2-2) Metcon Metcon (No Measure) 30s On / 10s Off X 16 Alt. DB Floor Press Alt Hammer Curls Alt DB …

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FIT 04/07/18

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (Time) Teams of 3 600m Syncronized DB Run Then 50-40-30-20-10 Cal Bike Pull Ups Then 150-120-90-60-30 DB Snatch 50/35# Air Squats Then 600m Syncronized DB Run

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FIT 04/06/18

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) AMRAP in 5 Min 10 Jumping Jacks 8 Rev Step Lunges 6 No Push Up Burpee 4 Air Squat Jumps 2 Inch Worms Skill Work Barbell + Toe 2 Bar Drills …

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FIT 04/05/18

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 30s On / 15s Off X 12 Hollow Body Rocks Back Entension Moountain Climbers Then 400m Run Skill Work Double Unders Metcon Metcon (No Measure) 30s On / 15s Off X …

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FIT 04/04/18

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (Time) Partner WOD 50 Power Snatches 115/80# 50 Box Jumps 24/20# 50 Burpees 40 OHS 135/95# 40 Box Jumps 30/24# 40 HR Burpees 30 Full Snatches 155/105# 30 Bar …

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FIT 04/03/18

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 20s on / 10s Off X 16 Mountain Climbers Plank To Push Up Squat Jump Tucks Lateral Broad Jump Skill Work Every 90s X 8 Rounds 200m Run Metcon Metcon (AMRAP …

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FIT 04/02/18

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 200m Run 15 No Push Up Burpees 15 Squat Jumps 15 KB SDHP 15 KB Swing 15 Goblet Squat Then: Barbell Drills Skill Work Complex Every 90s X 10 Rounds 1 …

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FIT 03/30/18

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) AMRAP in 6 Min 15 BF Sit Ups 10 Mountain Climbers (1-1-2-2) 5 Steps BP OH Duck Walks (1-1-2-2) Then 5 Min Barbell Drills Metcon Metcon (AMRAP – Rounds and Reps) …

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