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Category Archives: Uncategorized

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FIT 11/17/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) Shuttle Sprint Drills Metcon Metcon (Time) Buy In: 800m Run 4 Rounds 18 Cal Row 12 Burpee Over Row 6 STOH 2 minute break 4 Rounds 18 Russian KB Swings, 2/1.5# …

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FIT 11/16/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 10-9-8-7-6-5-4-3-2-1 Russian Twist Mountain Climbers Leg Lifts Skill Work Handstands Metcon Metcon (AMRAP – Reps) 40 seconds On / 20 seconds Off for 16 minutes S1: Cal Bike S2: SDHP, 75/45# …

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FIT 11/15/2017

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (AMRAP – Reps) AMRAP in 25 minutes 50 KB Swings, 1.5/1.0# 40 Pull Ups 30 YD DB Lunges, 70/50# 20 DB Power Clean, 70/50# 100 m BP Run, 45/25

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FIT 11/14/2017

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Strength Work Deadlift Every 90 seconds for 9 Rounds: R1-3: 5 Deadlifts R4-6: 3 Deadlifts R7-9: 1 Deadlift Metcon Metcon (AMRAP – Reps) AMRAP 9 minutes 7 HSPU 5 Hang Power …

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FIT 11/13/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 30 seconds On/ 20 seconds Off for 9 Rounds Alternate Between Stations S1: Cal Row S2: Plank To Push Up S3: Left Lunge + Right Lunge + Air Squat Skill Work …

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FIT 11/11/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 30-20-10 BF Sit Ups Flutter Kicks Back Extensions Mountain Climbers 1-1-2-2 Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# …

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FIT 11/10/2017

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Strength Work Hang Squat Snatch Every 90 seconds for 7 rounds, perform 2 reps. Start at light weight and build up to heavy daily double. Metcon Metcon (Time) Teams of 2: …

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FIT 11/9/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 10-9-8-7-6-5-4-3-2-1 Straight Leg Sit-ups Leg Lifts Russian Twists Back Extensions Skill Work Rope Climb Metcon Metcon (7 Rounds for reps) Every 3 minutes for 7 rounds: 100m Sandbag Run 10 Single …

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FIT 11/8/2017

Da Factory Training – CrossFit Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push …

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FIT 11/7/2017

Da Factory Training – CrossFit Warm-up Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Metcon Metcon (3 Rounds for reps) “Fight Gone Bad” 3 rounds for 1 minute (Each Station) Wall Balls, 20/14# SDHP, 75/45# Box Jump, 20/20″ Push Press, 75/45# Row

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