Fit 1031

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

10 Pull-ups

15 Wall Ball (20/14)
90 sec rest

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

25 Double Unders

10 Burpees
90 sec rest

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

10 T2B

15 KB Swings (#55/35)

M2b 1031

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (Time)

Buy in: 500m row or ski

Then 3 rounds of

400m run

20 cal bike

60 air squat

50 jump rope( 30 dubs)

Buy out : 500 m row or ski ( different pick from buy in)

1031

Da Factory Training – Booty Building

HOME 10/30

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (No Measure)

Emom x 20

Min 1: 15 burpees

Min 2: 20 goblet squats

Min 3: 100 mtr run

Min 4: 20 kb swings

Min 5: 1 minute plank

1030

Da Factory Training – Booty Building

FIT 10/30

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

HALLOWEEN WOD

Teams of 3

AMRAP in 25 min

25 Synchro Air Squats (all 3)

25 Synchro Burpees (2 athletes)

25 Partner Deadlifts (1 rests)

(MM 275 MF 225 FF 183)

25 Synchro Push Ups (1 rest)

1 Min Plank Hold (all 3)
2 barbells max per team

HOME 10/29

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (Time)

4 rounds of

100 mtr run

20 deadlift

20 lunges

20 single leg vup

1029

Da Factory Training – Booty Building

FIT 10/29

Da Factory Training – CrossFit

Warm-up

Accessory work

Chest Press

3 x 10 – Adding Weight

OR

Bulgarian Split Squat

3 x 10 Adding Weight

Metcon

Metcon (Time)

5 Rounds of

15 Cal Row

15 Single Arm alt DB Power Cleans (1-2) (#50/35)

12 Cal Bike

12 Single Arm Alt DB Thrusters (#50/35)

30 Dubs

30 DB Leg Raise (#50/35)

HOME 10/28

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (Time)

5-10-15-20-25

Burpee

Db plank row (1-1)

STOH

1028

Da Factory Training – Booty Building

FIT 10/28

Da Factory Training – CrossFit

Warm-up

Weightlifting

1 Squat Clean + 1 Front Squat

Find 1 Heavy Rep

Metcon

Metcon (Time)

800m Run

21 Front Rack Lunges (1-2) (#95/63)

15 T2B

9 Cal Ski

400m Run

9 Cal Ski

15 T2B

21 Front Rack Lunges (#95/63)

800m Run

HOME 10/27

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (Time)

21-18-15-12

Devil press

HRPU

Front squats

1027

Da Factory Training – Booty Building

FIT 10/27

Da Factory Training – CrossFit

Warm-up

Weightlifting

Strict Press

Find a 1-Rep Max

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Burpee Box Jumps Over (24/20)

Power Cleans (#135/93)

STOH (#135/93)

HOME 10/26

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (Time)

Buy in: 800mtr run

7 rounds of:

10 Thrusters

10 Box Jumps

10 Vups

1026

Da Factory Training – Booty Building

FIT 10/26

Da Factory Training – CrossFit

Warm-up

Weightlifting

OHS

From the Floor

2-2-2-2-2

Metcon

Metcon (Time)

4 rounds of

12 Power Snatches (#95/63)

16 KB Swings (#70/53)

20 Front Squats (#95/63)

24 Vups

M2b 10/24

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (No Measure)

Every 4 Min × 20 Min complete:

5 Cal Bike

7 Cal Ski

9 Burpees

11 Cal Row

25 Dubs (50 Singles)
2 Min Rest

Metcon (No Measure)

Every 4 min × 16 Min complete

20 Air Squats

20 Leg Raises

150m Run

30 Dubs (60 Singles)

30 Mt. Climbers (1-2)

Fit 10/24

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Buy in: 400m Run

30 T2B

15 Curtis P 95/63

24 T2B

12 Curtis P

18 T2B

9 Curtis P

12 T2B

6 Curtis P

6 T2B

3 Curtis P

Buy out: 20 Bar Facing Burpees

FIT 10/23

Da Factory Training – CrossFit

Warm-up

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Rest 2 Min

Metcon (Time)

5 Rounds of

300m Row

15 Box Jumps (24/20)

15 SDHP (#95/63)