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Author Archives: dafactoryadmin

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Fit 05/24/2018

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 20 On / 20 Off X 15 Banded PVC Hollow Body Pass Thru Back Extension Inch Worms Gymnastics Metcon (No Measure) Skill: Toes To Bar Beginners: Kipping Straight Leg Above Hip …

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Fit 05/23/2018

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) AMRAP in 11 Min Partner Style 30/20 Cal Row 40 BF Sit Ups 50 Mountain Climbers 1-1-2-2 Warm-up (No Measure) Specific Warm Up Bear Complex Build Up To MetCon Working Weight …

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Fit 05/22/2018

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) AMRAP in 7 Min 10 Shoulder Taps 1-1-2-2 8/6 Cal Bike 6 PVC Muscle Snatch 4 PVC Pass Through 2 PVC OHS Metcon Metcon (Weight) Every 1:15 X 8 Rounds 2 …

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Fit 05//21/2018

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) AMRAP in 5 Min 10 Step Lunges 8 Toy Soldiers 6 Air Squats 4 No Push Up Burpe Broad Jump 2 Inch Worms Metcon Metcon (Weight) Every 30s for 15 Min …

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Fit 05/19/2018

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 20s On / 10s Off X 12 Plank On Rings Straight Leg Sit Ups Strict Hanging Leg Lifts Metcon Metcon (Time) Teams Of 3 Buy In: 120/90 Cal Bike “Triple DT” …

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Fit 05/18/2018

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 10-8-6-4-2 Jumping Jacks PVC Overhead Lunges PVC Pass Thrus Air Squats Mobility Barbell OHS Drills Metcon Metcon (Weight) EMOM X 10 2 Overhead Squats Maintain Same Weight Rounds 1 – 5, …

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Fit 05/17/2018

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) AMRAP in 6 MIn 300m Bike 150m Run 100m Ski Metcon Metcon (No Measure) Skill : Rope Climbs Beg: Learn To Support Int: Practice Rope Climbs Adv: 4 Strict – :Legless …

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Fit 05/16/2018

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) Dynamic Metcon Metcon (Time) Partner WOD Partner Seven 7 Rounds 14 HSPU 14 Thrusters 135/95# 14 Knees To Elbow 14 Deadlifts 245/173# 14 Burpees 14 KB Swings 70/53# 14 Pull Ups

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Fit 05/15/2018

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 20-18-16-14-12 Bf Sit Ups Rev Step Lunges Shoulder Taps Mountain Climbers Metcon Metcon (Weight) Every 1:15 X 7 Rounds 2 Hang Power Cleans 1 Full Clean Maintain Weight First 4 Rounds …

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Fit 05/14/2018

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) AMRAP in 7 Min 15 Jumping Jacks 12 Windills 9 PVC Muscle Sntach 6 PVC Pass Through 3 OHS 1 Box Jump Metcon Metcon (No Measure) EMOM X 30 M1: 12 …

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Fit 05/12/18

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) Dynamic Metcon Metcon (Time) Buy In: 75 BF Sit Ups 27-21-15-9 Cal Row STOH 115/80# Goblet Squats 70/53#

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Fit 05/11/18

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) Dynamic Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD Partner LumberJack AMRAP in 35 30 Deadlifts 275/195% 4 X 100m Run 30 KB Swings 70/53# 4 X 100m Run 30 …

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Fit 05/10/18

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 10-9-8-7-6-5-4-3-2-1 Straight Leg Sit Ups Plank To Push Up Back Extension Skill Work Metcon (No Measure) Skill: Handstand Beg: Learn To Get On Wall Int: Practice Walking Wheel Barrow (Hanging Or …

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Fit 05/09/18

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) Dynamic Metcon Metcon (Time) Partner WOD 4 Rounds 20 Cal Ski 40 Yard Single Arm DB OH Lunge 50/35# Into 4 Rounds 30 Cal Bike 60 Double Unders Into 4 Rounds …

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Crossfit 05/08/18

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) AMRAP in 6 Min 10 Jumping Jacks 8 Air Squats 6 Toy Soldiers 4 PVC Pass Thru 2 Inch Worms Metcon Metcon (Weight) EMOM X 8 1 Hang Squat Snatch Start …

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Crossfit 05/07/18

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 30-20-10 Mountain Climbers BF Sit Ups Shoulder Taps Then Barbell Drills Metcon Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, …

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FIT 05/05/18

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (Time) Teams Of 3 Buy In: 1500m Row 63-45-27 Hang Power Snatch 95/65# 15-12-9 Ring Muscle Up Then 60 Curtis P 115/80# Then 900m Ski

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FIT 05/04/18

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) Dynamic Skill Work Specific Barbell Warm Up + Loading = 10 Min Metcon Metcon (Time) 35min Time Cap 5 Rounds 400 Run 10 Burpee Box Jump 24/20 10 SDHP 95/65# 10 …

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05/03/18

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 20s On / 10s Off X 16 Straight Leg Sit Ups Leg Lifts Mountain Climbers Russian Twists Skill Work 12min Rope Climbs Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in …

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FIT 05/02/18

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) Dynamic Then Power Clean Drills Metcon Metcon (Time) Partner WOD Partner Holleyman 15 Rounds 20 Wall Balls 10 HSPU 4 Power Cleans 225/155#

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FIT 05/01/18

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 10-8-6-4-2 Jumping Jacks Toy Soldiers Air Squat Jumps Shoulder Taps Weightlifting BACK SQUATS Every 90s X 6 Rounds 6 Back Squats Start at 50% and Build Up To Heavy 6RM Metcon …

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