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Author Archives: dafactoryadmin

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FIT 4/10/2017

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Skill Work Handstand Push-ups (3×10) Metcon Metcon (Time) 5 Rounds 6 Ring Muscle Ups 8 Squat Cleans RTG – 205/135 RX – 185/115 SC- 165/95

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FIT 4/08/2017

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (Time) 25-20-15-10-5 Wallballs KB Swings 200m Run RTG – 20/18lbs, 2.0/1.5pood RX – 18/14lbs. 1.5/1.0pood SC – 14/12lbs, 1.0/ _ pood

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FIT 4/07/2017

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (Time) Partner WOD 4┬áRounds 1,000m Row or 2,000m A.B. 30 Hang Power Cleans 30 Handstand Push-ups RTG – 135/95 RX – 115/75 SC – 95/65

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FIT 4/06/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Pass Throughs 10 Air Squats 200m Jog Skill Work Muscle-Ups (3×5) Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

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FIT 4/05/2017

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Strength Work Front Squat (4×4) Metcon Metcon (Time) TEAMS OF 2 50 Wallballs 10 Power Snatches 75 Box Jumps 10 Power Snatches 100 Pull-ups 10 Power Snatches 75 Box Jumps 10 …

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FIT 4/04/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 30 Jumping Jacks 10 Push-ups 10 Air Squats 10 Good Mornings Skill Work Metcon (Weight) EMOM for 8 minutes of, Tap&Go Power Cleans Metcon Metcon (AMRAP – Rounds and …

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FIT 4/03/2017

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (8 Rounds for reps) Tabata Toes to bar Metcon (8 Rounds for reps) Tabata Box Jumps Metcon (8 Rounds for calories) Tabata Calories row/bike Metcon (8 Rounds for reps) …

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Saturday 4/01/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 400m Run 8 Snatch Grip BTN Push Press Metcon Metcon (AMRAP – Rounds and Reps) In Teams of 3, AMRAP in 20 Minutes 15 Calorie Row 12 Power Snatches …

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Friday 03/31/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 10sec Active Should Hold 10sec Hollow Rock Hold 10sec Back Extension Hold 30 Mountain Climbers Metcon Metcon (Time) FOR TIME 12-9-6 of, Chest to Bar Pull-Ups Hand Release Push-Ups …

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Thursday 03/30/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 40 Doubles/60 Singles 8 Front squats Metcon Metcon (Time) 10,9,8,7,6,5,4,3,2,1 of Squat clean 200m Run RTG = 115/75 RX = 95/65 SC = 75/45 Skill Work EXTRA CREDIT: CORE …

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