Call today: (305) 414-5568
1907 NW 79th Ave Doral, FL 33126

Author Archives: dafactoryadmin

← Older posts Newer posts →

FIT 7/28/18

Da Factory Training – CrossFit Warm-up Dynamic Metcon (Time) 2K Row 20 Clean and Jerks (185/123) 2 Mile Bike 15 Clean N Jerks 1 Mile Run 10 Clean N Jerks

Read More

FIT 7/27/18

Da Factory Training – CrossFit Warm-up 5 min AMRAP 10 Air Squats 8 Rev Lunges 6 Plank 2 Push up 2 Inch Worm Metcon (Time) 3 Rounds of 20 Back Squats (135/93) 200m Run 2 Rounds of 30 HRPU 30 …

Read More

FIT 07/26/18

Da Factory Training – CrossFit Warm-up Dynamic Skill Work Skill: 8min to work on Beg. Handstand Int. Handstand Push up Adv Handstand Walk *Coaches choice on goals and sets Metcon (Weight) EMOM x 15 Min 1: 8 Power Cleans (165/113) …

Read More

FIT 07/25/18

Da Factory Training – CrossFit Warm-up 3 Rounds of 10 Toy Soldiers 10 Jumping Squats Air squats 30 sec Plank hold Metcon (Time) Partner WOD 50 Cal Row 50 Goblet Squats (70/53) 100 Double Unders 40 Cal Row 40 Goblet …

Read More

FIT 07/24/18

Da Factory Training – CrossFit Warm-up 400m Run Then 10-8-6-4-2 PVC Good Morning PVC Back Rack Rev Step Lunges PVC Behind Neck Strict Press 1 Inch Worm Strength Work Push Jerk EMOM X 8 3 Push Jerks Add Weight every …

Read More

FIT 07/23/18

Da Factory Training – CrossFit Warm-up AMRAP in 5 Min 15 Jumpung Jacks 12 BF Sit Ups 9 Air Squats 6 HRPU Metcon (Time) 5 Rounds of 250 m Run 15 Thrusters (115/83) 10 Burpees Over the bar 15 SDHP …

Read More

FIT 07/21/18

Da Factory Training – CrossFit Metcon (Time) Teams of 3 3 Rounds 60 Deadlifts (185/135) 45 Cal Ski Into 3 Rounds 45 Hang Squat Clean (115/80) 60 Push Ups *Every Time You Switch: Incming Partner Must Complete 8 Hang KB …

Read More

FIT 07/20/18

Da Factory Training – CrossFit Warm-up AMRAP IN 7 Min 30 BF SIt Ups 20 Plank To Push Up 10 Step Ups 5 Broad Jumps Strength Work Back Squat (EMOM X 9. Increasing weight) Min 1 – 3: 3 Back …

Read More

FIT 07/19/18

Da Factory Training – CrossFit Warm-up Dynamic Skill Work Pistol Beg: Practice Pistol Int: Paused Pistol Adv: 3 Attemps Each Leg: Max Unbroken Pistols Metcon (Time) 3 rounds of 21 KB swings (70/53) 15 KB lunges (1-1) (70/53) 9 Power …

Read More

FIT 07/18/18

Da Factory Training – CrossFit Warm-up 2 rounds of 10 PVC pass throughs 15 PVC Ohs 200m run 15 PVC Ohs 10 PVC pass throughs Metcon (Time) PARTNER WOD Buy In: 600m Syncro Run Then 4 Rounds 30/22 Cal Bike …

Read More

FIT 07/17/18

Da Factory Training – CrossFit Warm-up Amrap in 5min 20 Mountain Climbers 10 Toy Soldiers 20 PVC Good Mornings 10 No Push Up Burpee Metcon (No Measure) EMOM X 25 M1: 8 Deadlifts (225/155) M2: 12 Pull Ups M3: 16 …

Read More

FIT 07/16/18

Da Factory Training – CrossFit Warm-up 400m Run Then 10-8-6-4-2 Rev Step Lunges Broad Jump Plank To push up 1 Inch Worm Strength Work Complex EMOM X 8 1 Hang Squat Clean + STOH Increase Weight Every 2 Rounds Metcon …

Read More

FIT 07/13/18

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 400m Run Then 5-4-3-2-1 Toy Soldiers 1-1-2-2 Cossack Squat 1-1-2-2 Air Squat Jump Inch Worm Weightlifting FRONT SQUAT EMOM X 9 1 Front Squats + 2 STOH Increase Weight Every 3 …

Read More

FIT 07/12/18

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Skill Work Rope Climbs Beg: Learn To Support Int: Practice Rope Climbs Adv: 3 X L Sit Rope Climbs / Legless Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 14 …

Read More

FIT 07/11/18

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 2 Rounds with Partner 20 Cal Bike Between Both 15 Air squats each 15 HRPU each 20 Cal Ski Between both Metcon Metcon (Time) Teams Of 2 30 Bar Facing Burpees …

Read More

FIT 07/10/18

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Plank To Push Up 10 Mountain Climbers 10 Rev Step Lunges 10 Air Squats Weightlifting BACK SQUAT EMOM X 8 3 Back Squats Increase Weight Every 2 Rounds …

Read More

FIT 07/09/18

Da Factory Training – CrossFit Warm-up 400m run Then 10-8-6-4-2 Jumping Jacks Broad Jumps Straight Leg Sit ups 2 Inch Worms Metcon (Time) 2 Rounds 25 Deadlifts (185/135) 20 HSPU 15 Cal Bike 10 Box Jump Overs (30/24) 5 Ring …

Read More

FIT 07/07/18

Da Factory Training – CrossFit Warm-up DYNAMIC Metcon Metcon (Time) Teams Of 3 800m Medball Run 30/20# 4 Rounds 28/21 Cal Bike 21/18 Cal Ski Into 400m Dual KB Run 70/53# Into 4 Rounds 28 Hang Power Snatch 105/73# 21 …

Read More

FIT 07/06/18

Da Factory Training – CrossFit Warm-up 3 rounds of 100 m run 10 mountain climbers (1-1) 10 air squats 10 cal bike Strength Work 2 Hang Power Clean + 1 Full Clean (EMOM x 10min 1 Complex ) Metcon Metcon …

Read More

FIT 07/05/2018

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 5 min Amrap 10 PVC Pass Throughs 8 PVC OHS 6 Plank 2 Push Up 2 Inch Worms Skill Work Skill: Handstand Metcon Metcon (Time) 4 Rounds of 300m Row 15 …

Read More

FIT 07/04/2018

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon A: Metcon (AMRAP – Rounds and Reps) Teams Of 2 AMRAP in 13 Min 2 Legless Rope Climbs 2 X 100m DB Run 20-22-24-26… Alt. DB Power Snatch #50/35rest 3min …

Read More
← Older posts Newer posts →