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FIT 4/21/2017


Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (Time)

HITTA HITTA PARTNER WOD

First a Buy-In Of,

400m Weighted Run

45/25lbs – 35/15lbs – 25/10lbs

Then 10-8-6-4-2 Of,

Squat Clean Thruster

115/85lbs – 95/65lbs – 75/45lbs

2 Rope Climbs

20ft – 15ft

50 DUBs

Then,

30 Muscles Ups

Then 4 Rounds Of,

7 Burpee Box Jumps

30/24″ – 24/20″ – 20/12″

14 Calorie Row or Bike

21 Wall Balls

20/18lbs – 20/12lbs – 18/12lbs

Lastly a Buy-Out Of,

400m Weighted Run

45/25lbs – 35/15lbs – 25/10lbs

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FIT 4/20/2017


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

Plank To Push Up

Gymnastics

Handstands

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 minutes

150m Run

12 Alternating Dumbbell Snatches

9 Goblet Squats

6 Ring Push Ups

RX – 1.5/1.0

SC – 1.0/-

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FIT 4/19/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

10-8-6-4-2

PVC Pass Throughs

OHS

Push Ups

Broad Jumps

Metcon

Metcon (Weight)

EMOM for 30 minutes

M1: 10 OHS 95/65

M2: 12 C2B Pull Ups

M3 14 Box Jumps

M4: 16 Cal Row or Bike

M5: Rest

RX – 95/65lbs

24/20″

SC – 75/45lbs

20/12″

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FIT 4/18/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

20 DUBs

10 Straight Leg Sit-ups

5 Burpees

Buy Out – 200m run

Metcon

Metcon (Weight)

EMOM for 8 minutes

6 Deadlifts

4 Hang Cleans

2 STOH

RTG – 165/115

RX – 135/95

SC – 95/65

Metcon (Weight)

EMOM for 8 minutes

6 T2B

12 Step DB Farmers Lunges

RTG – 45/25

RX – 35/20

SC – 25/15

Metcon (8 Rounds for time)

EMOM for 8 minutes

100m Sprint

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FIT 4/17/2017


Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Strength Work

Back Squat

Build up to a heavy triple

Metcon

Metcon (Time)

3 RFT

400m Run

30 Wall Balls

20 Burpees

10 Calorie Row or Bike

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FIT 4/15/2017


Da Factory Training – CrossFit

Warm-up

Metcon (Time)

4 Rounds

15 Cal Row or Bike

12 Alternating Front Rack Lunges

9 Hand Release Push-Ups

200m Weighted Run

RTG – 115/85

RX – 95/65

SC – 75/45

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FIT 4/14/2017


Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 min

10 Deadlifts

10 Box Jumps

15 Deadlifts

10 Box Jumps

20 Deadlifts

10 Box Jumps

25 Deadlifts

10 Box Jumps

30 Deadlifts

10 Box Jumps

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FIT 4/13/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP in 5min

100m Run

10 Active Shoulders

10 Hip bridges

Strength Work

Backsquat (3×10)

RTG = 165/125

RX = 145/105

SC = 135/85

Metcon

Metcon (Time)

7 Rounds

200m Run

10 Wallballs

10 Pull-ups

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FIT 4/12/2017


Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (Time)

5 Rounds

7 Burpees

7 Toes to Bar

7 Box Jumps Overs

7 KB Swings

Metcon (Time)

4 Rounds

10 Power Cleans

10 Push Jerks

RTG – 135/95

RX – 115/75

SC – 95/55

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FIT 4/11/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP in 5 minutes

15 Jumping Jacks

5 Behind The Neck Snatch Grip Press

200m Run

Strength Work

Pause OHS (5×5)

Increase weight every set with a 2 second pause at the bottom

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

30 Double Unders

10 OHS

10 BFSU

RTG – 95/65

RX – 75/45

SC – 65/35

Metcon (No Measure)

Core Burn-Out

6 inch hold

4 x 20 seconds

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