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Author Archives: dafactoryadmin

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FIT 10/6/2017

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (Time) Buy In: 75 BF Sit-ups 2 Rounds 50 Push-ups 40 Box Jumps, 24/20″ 30 DB Thrusters, 50/35# 20 Cal Bike

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FIT 10/5/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 10-9-8-7-6-5-4-3-2-1 Bicycle Kicks Toe Touches Flutter Kicks Plank Twists Skill Work Rope Climb Metcon Metcon (AMRAP – Rounds and Reps) AMRAP In 16 minutes 40 DUs 30 Step Walking Lunges 20 …

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10/04/2017 LEANMACHINE

Da Factory Training – LeanMachine Warm-up 2 – 300 yd shuttle runs 3 – 60 yd suicide sprints Metcon AMRAP in 10 minutes 10 – Burpees 15 – Weighted In-place lunges 20 – Bike Calories Rest 1 minute AMRAP in …

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FIT 10/4/2017

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (Time) 21-18-15-12-9-6-3 Thrusters, 135/95# 6 Muscle ups 12 DB Snatch, 50/35# 18 Cal Row Buy Out: 200m Run

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FIT 10/3/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 21 BF Sit-ups 15 Mountain Climbers 9 Air Squats Skill Work Metcon (No Measure) 2 Rounds 15 Snatch High Pull 12 Hang Power Snatch 9 OHS Strength Work Metcon …

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FIT 10/2/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 30-20-10 Straight Leg Sit-ups Leg Lifts Back Extension Plank to Push-up 150m Run Skill Work Metcon (No Measure) 2 Hang Power Clean 2 Thrusters (Bar) Metcon Metcon (Time) Buy In: 800m …

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FIT 9/30/2017

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (AMRAP – Rounds and Reps) Teams Of 3: AMRAP In 9 minutes, 15 OHS, 135/95# 30 Toes to Bar 60 Bar Hops Metcon (AMRAP – Rounds and Reps) AMRAP …

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FIT 9/29/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) EMOM For 8 minutes, 690yd Shuttle Sprint Metcon Metcon (Time) Buy In: 50 Box Jump Over, 24/20″ 4 Rounds: 7 Hang Power Clean, 135/95# 5 Front Squats, 135/95# 3 Push Press, …

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FIT 9/28/2017

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Skill Work Metcon (No Measure) 10-8-6-4-2 OHS (Bar) Front Squat Back Squat Metcon Metcon (Time) 1 Mile Run Rest 2 minutes 5 Rounds: 15 Cal Row 12/12 DB STOH, 45/30# 9/9 …

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FIT 9/27/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) Rowing Intervals: 30/30 For 6 Rounds then, 20-10-5 Mountain Climbers Back Extensions Metcon Metcon (Time) 10,9,8,7….1 Russian Swings, 2.0/1.5# Box Jumps, 30/24″ GHD Sit-ups

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