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Daily WODs

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Fit 02/25

Da Factory Training – CrossFit

Warm-up

Conditioning

Metcon (Time)

Rowing

In teams of 3

3 rounds of 250m sprints

Metcon

Metcon (Time)

3 rounds of

15 hang clean and jerk (135/93)

12 T2B

15 Cal Row

12 Burpee over bar

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FIT 02/24/20

Da Factory Training – CrossFit

Warm-up

Weightlifting

Power Snatch + Hang Snatch

Find a Heavy Complex

Metcon

Metcon (Time)

25-20-15-10

OHS (#95/63)

Box Jump Over (24/20)

200m Run every Round

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M2B 02/22

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (Time)

4 rounds of

400m run

(Rest 30 sec in between)

into

3 rounds of:

500m row

(Rest 30 sec in between)

into

2 Rounds of:

600m ski

(Rest 30 sec in between)

into

1 round of

1 mile Bike

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Fit 02/21

Da Factory Training – CrossFit

Warm-up

Weightlifting

1 clean (power or squat) + 1 hang power clean + 1 STOH

Find a heavy complex

Metcon

Metcon (Time)

Buy in 600m run

7 rounds of

7 power cleans (135/93)

7 cal bike

27 dubs

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Fit 02/20

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (No Measure)

Emom in 30 min

Min 1: 15/12 Cal Row

Min 2: 12 Front Rack Lunges (1-2) (95/63)

Min 3: 15 HRPU

Min 4: 12 barbell wipers

Min 5: 15 db snatches (1-2) (50/35)

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FIT 02/19/20

Da Factory Training – CrossFit

Warm-up

Weightlifting

Back Squat

1-1-1-1-1

Increasing Weight

Metcon

Metcon (Time)

3 Rounds of

15/12 Cal Bike

200m Run

15 C2B Pull ups

15 High Box Jumps (30/24)

15 Ring Dips

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Fit 02/18

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

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

Deadlifts (#225/173)

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

Burpees over the bar

Rest 1 min then…

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

Hang Squat Clean (#135/93)

Burpees

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Fit 02/17

Da Factory Training – CrossFit

Warm-up

Weightlifting

Clean and Jerk

5-3-2-2-1

Touch N Go

Adding weight

Metcon

Metcon (Time)

100 Wallballs (#20/14)

80 Push Press (#75/53)

60 Russian KB Swings (#53/35)

40 Power Snatches (#75/53)

20 HSPU

10 Ring/Bar Muscle Ups

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FIT 02/14

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Valentine’s Day Partner WOD

4 Rounds of

12 Synchro Deadlifts (#135/93)

20 Cal Row

12 Synchro Hang Power Clean (#135/93)

20 Cal Ski

10 Synchro T2B / Knee Raises.

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Fit 02/13

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Buy in 100 BFSU

45 DB Step ups (#50/35)

35 Front Squats (#50/35)

25 Burpees

75 Dubs

25 Burpees

35 Front Squats

45 DB Step Ups

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Fit 02/12

Da Factory Training – CrossFit

Warm-up

Weightlifting

Split Jerk

3-3-3-3-3

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap in 20 min

8 Clean N Jerks (#165/113)

12 Pull Ups

400m Run

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Fit 02/11

Da Factory Training – CrossFit

Warm-up

Weightlifting

3 Position Snatch

From the Ground

Below the knee

Above the knee
4 sets adding weight

Metcon

Metcon (Time)

8 Rounds of

25 Dubs

10 KB Swings (#53/35)

10/7 Cal Bike

10 Russian Twist with a plate (1-1) (#25/15)

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Fit 02/10

Da Factory Training – CrossFit

Warm-up

Weightlifting

Front Squat

4 x 9 @ 60%

Metcon

Metcon (Time)

21-15-9

Thrusters (#95/63)

T2B

Into…

9-15-21

SDHP (#95/63)

Wallballs x2 (#20/14)

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M2B 02/08

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (No Measure)

3 rounds

Stations (1.30 min work / 30 sec rest)

Burpees

Bike

Row

Ski

Banded static run

Zig zag run

Jump rope

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Fit 02/07

Da Factory Training – CrossFit

Warm-up

Weightlifting

Squat Clean

5-3-2-2-1

Metcon

Metcon (Time)

7 Rounds of

150m Row

5 Burpee Box Jumps (24/20)

1 Rope Climbs

10/7 Cal BIke

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FIT 02/06

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

1 mile run

25 deadlifts (#135/83)

25 chest press (#135/83)

25 BFSU

800m run

25 deadlifts

25 chest press

25 BFSU

25 KB Swings (#53/35)

400mRun

25 deadlifts

25 chest press

25 BFSU

25 kB swings

25 cal ski

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FIT 02/05/2020

Da Factory Training – CrossFit

Warm-up

Weightlifting

Front + Back Squats

4 rounds of

7 front squats into

13 back squats

(#155/93)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min

10 power snatches (#95/63)

30 dubs
Rest 2 Min

Metcon (AMRAP – Rounds and Reps)

Ascending Amrap in 10 min

5-10-15-20…

DB Curtis P. (#50/35)

Plate Burpees
Curtis P: 1 Power Clean + 1 Front Rack Lunge (1-1) + 1 Push Press

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FIT 02/04/20

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Teams of 3

63-45-27

Power Clean (#155/103)

Cal Row

Into 3 rounds of

21 Goblet squats (#70/53)

15 HSPU

9 Ring Dips

Into 2 rounds of

50 wallballs (20/14)

50 cal bike

Into 1 round of

100 synchro DB snatches (1-2) (#50/35)

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Fit 02/03

Da Factory Training – CrossFit

Warm-up

Weightlifting

Push Jerk

Find a 1 rep max

Metcon

Metcon (Time)

5 Rounds of

10 Push Jerk (#135/93)

200m Run

10 No Push up Devil Press (#50/35)

10 Box Jump Over (24/20)

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