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Author Archives: dafactoryadmin

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FIT 1/27/2018

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (Time) Teams Of 3 6 Rounds: 24 DB Snatch, 50/35# 6 Ring Muscle Ups 3 Wall Walks Into 4 Rounds: 36 Cal Bike 9 Full Clean and Jerk, 185/135# …

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FIT 1/26/2018

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 10-8-6-4-2 Cal Row Rev. Step Lunges Air Squats Shoulder Taps Strength Work Back Squat Perform 2 reps every 90 seconds for 8 rounds. Start at 50% and increase weight every round. …

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FIT 1/25/2018

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 20s On / 10s Off for 12 Rounds Hollow Rocks Back Extension Rocks Superman Skill Work Handstands Beg: Learn To Get On Wall Int: Practice Handstand Push Up Adv: Practice Handstand …

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FIT 1/24/2018

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (Time) Partner WOD Buy In: 250 Double Unders *Every Time You Break/Switch: 5 Syncro Burpees Into 10-8-6-4-2 Hang Squat Snatches, 155/105# Bar Muscle Ups Into 1000m Row Into 25-20-15-10-5 …

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FIT 1/23/2018

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) AMRAP in 6 minutes 15 Jumping Jacks 12 Mountain Climbers (1-1-2-2) 9 RussianTwists (1-1-2-2) 6 Med Ball Thruster Strength Work STOH Perform 3 reps every 1:15 for 8 rounds. Start at …

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FIT 1/22/2018

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) AMRAP in 7 minutes 100m Run 8 BP OH Lunges 6 Plank 2 Push Up 4 Ninja Sit Ups Metcon Metcon (No Measure) EMOM for 30 minutes M1: 15/12 Cal Row …

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FIT 1/20/2018

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (Time) Teams Of 3: 120 Cal Row (Incoming Partner Must Complete 6 Burpee Over Rower Before Starting) 150 Single Arm DB STOH, 50/35# 180 Double Unders 2100m Bike 180 …

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FIT 1/19/2018

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 10-8-6-4-2 Cal Bike Windmills Shoulder Taps Air Squats Down and Up Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 8 minutes: Buy In: 400m Run 1-2-3-4… Rope Climb 10 DB …

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FIT 1/18/2018

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) Shuttle Sprint Drills Skill Work Rope Climb Beg: Learn To Support Int: Practice Rope Climbs Adv: Complete 6 Legless Rope Climbs Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 GHD Sit Ups KB Swing, 2p/1.5 …

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FIT 1/17/2018

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (AMRAP – Reps) Partner WOD 5 Rounds – (1Min At Each Station) Wall Balls, 20/14# SDHP, 115/80# Box Jumps, 30/24″ Push Press, 115/80# Cal Row Rest

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FIT 1/16/2018

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 400m Run then, Burgener Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 30 minutes 40 Double Unders 6 Power Snatches, 135/95# 12 Cal Bike 18 Toes to Bar

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FIT 1/15/2018

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 20-18-16-14-12-10 BF Sit-ups Mountain Climbers (1-1-2-2) 6 Cal Row After Each Set Strength Work 2 Hang Power Clean + 1 Full Clean Every 90 seconds for 7 rounds. Start at 30% …

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FIT 1/13/2018

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (Time) Teams of 3: 800m DB Run, 40/30# Into 6 Rounds: 3 Rope Climbs 9 Power Snatch, 135/95# 18 HSPU Into 6 Rounds: 3 Wall Walks 9 Power Cleans, …

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FIT 1/12/2018

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 10 Down & Ups 10 Lunges w/ Twist (1-2-3-4) 10 Shoulder Taps (1-2-3-4) 10 Air Squats Strength Work Front Squat Every 2 minutes for 7 rounds perform 5 Front …

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FIT 1/11/2018

Announcements Hey Fam! Reminder, On Ramp sessions begin January 8th so do not forget to reserve for classes in advance and sign-in upon arrival. Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 20 seconds On / 10 seconds Off …

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FIT 1/10/2018

Announcements Hey Fam! Reminder, On Ramp sessions begin January 8th so do not forget to reserve for classes in advance and sign-in upon arrival. Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (Time) Partner WOD 80 Box …

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FIT 1/9/2018

Announcements Hey Fam! Reminder, On Ramp sessions begin January 8th so do not forget to reserve for classes in advance and sign-in upon arrival. Da Factory Training – CrossFit Warm-up Warm-up (No Measure) Shuttle Run Drills Metcon Metcon (No Measure) …

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FIT 1/8/2018

Announcements Hey Fam! Reminder, On Ramp sessions begin January 8th so do not forget to reserve for classes in advance and sign-in upon arrival. Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 400m Run Burgener Warm-up (No Measure) BURGENER …

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FIT 1/6/2018

Announcements Hey Fam! Reminder, On Ramp sessions begin January 8th so do not forget to reserve for classes in advance and sign-in upon arrival. Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (AMRAP – Reps) Team Of …

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FIT 1/5/2018

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 20 seconds On / 10 seconds Off Plank to Push Up Leg Lift Russian Twist Back Extensions Skill Work Rope Climb Beginner: Learn To Support Intermediate: 5 Consistent Height Rope Climbs …

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FIT 1/4/2018

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Skill Work 1-Mile Run (Time) Max Effort 1-Mile Run Metcon Metcon (Time) Partner WOD 2 Rounds 80 Wall Balls 60 Cal Row 40 Toe 2 Bar 20 Cal Bike

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