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Author Archives: dafactoryadmin

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FIT 8/08/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 10-9-8-7-6-5-4-3-2-1 Straight Leg Sit Ups Flutter Kicks Back Extension Russian Twist Metcon Metcon (No Measure) EMOM for 30 minutes M1: 6 Power Snatch, 135/95# M2: 9 Burpee Box Jump, 24/20″ M3: …

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FIT 8/07/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 10-8-6-4-2 Clean Pull High Hang Pull Front Squats Press Strength Work Metcon (Weight) EMOM for 8 minutes 1 Power Clean + 1 Jerk, 165/115#Prescribed starting weight, increase every round after. Score …

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FIT 8/05/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) Alternating Partner Warm-Up 2 Rounds 500m Row 400m Run Metcon Metcon (Time) Partner WOD, For Time 21-15-9 DB Thrusters, 45/30# Pull-ups Rest 60 seconds 21-15-9 KB Russian Swings, 2.0/1.5 pood 6 …

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FIT 8/04/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Good Mornings 10 Pass Throughs 10 Scarecrows 10 Muscle Snatches Metcon Dallas 5 (5 Rounds for reps) 5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, 155 …

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FIT 8/03/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 15 Back Extensions 12 BSU 10 Mountain Climbers 100m Run Metcon Metcon (Time) 3 Rounds of, 15 BP SDHP, 45/35# 12 Goblet Squat, 2.0/1.5pood 10 BP Floor Press, 45/35# …

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FIT 8/02/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 18 Mountain Climbers 12 Jumping Jacks 9 Down & Ups Metcon Metcon (Time) Partner WOD, FT Buy-In: 800m Run Then, 40 Chest To Bar 60 Box Jumps, 24/20″ 80 …

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FIT 8/01/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) AMRAP in 6 min 8 Pass Throughs 6 Ground To Overhead 4 Romanian Deadlift 2 Burpees Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 7 minutes 2-4-6-8-10… Single Arm DB …

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FIT 7/31/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 8 Rounds of 40/20 Tabata Plank Hold Air Squat Burpees Broad Jumps Metcon Metcon (Weight) EMOM for 24 min M1: 9 Thrusters, 135/95# M2: 12 T2B M3: 15 Calorie Bike M4: …

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FIT 7/28/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 10-8-6-4-2 Lunges Toy Soilders Air Squats Metcon Metcon (Time) Buy In: 75 Sit-Ups Then, 5 Rounds 8 Alternating DB Snatch, 55/35# 12 Overhead Lunges, 95/65# 14 Wall Ball, 20/14# Buy Out: …

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FIT 7/27/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 6 Clean High Pull 6 Push Press 6 Air Squats 100m Run – 200 m Row – 300m Bike Metcon Metcon (Time) With a running clock, From minutes 0-7:00 …

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