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FIT 6/22/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

20yd duck Walk

150m Run

10 HRPU

15 Jumping Jacks

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 min

10 Pistols

8 Bar Muscle Up

6 Burpees

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 min

10 Bent Over Row

10 Push Press

RTG – 95/65#

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FIT


Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (Time)

Partner WOD: For Time

100 Lateral Ball Tosses

100 Lateral Bar Hops

150 Thrusters

200 Mountain Climbers

1000m Suicide Run

RX – 20/18# ; 45/35#

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FIT 6/20/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

12-9-6-9-12

PVC Thrusters

Good Mornings

Shoulder Taps

Weightlifting

Front Squat (10-8-6-4-2)

Weight increases every set

Metcon

Metcon (Time)

21-15-9

Deadlift

HSPU

Bike Calories

RTG – 225/175#

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FIT 6/19/2017


Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (Time)

800m Run

30 Back Extension

400m Run

60 Back Extension

Metcon (No Measure)

Tabata: Core

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FIT 6/17/2017


Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (Time)

Teams Of 3

Buy In: 800 m Run (Together)

3 Rounds (Split Any Way)

30 Toe 2 Bar

20 Power Cleans

10 Strict HSPU

Then, 3 Rounds

30 Double Unders/90 Singles

20 S.T.O.H.

10 Burpee Bar Jump (Lateral)

Then, 3 Rounds

20 Cal Bike

20 Cal Row

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FIT 6/16/2017


Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Weightlifting

Metcon (8 Rounds for weight)

EMOM for 8 minutes

Hang Power Clean
Start light & build up to a heavy single

Metcon

Metcon (Time)

21 Deadlift – 185/135#

15 Pull Ups

9 Ring Dips

21 Deadlift – 205/155#

15 Pull Ups

9 Ring Dips

21 Deadlift – 225/175#

15 Pull Ups

9 Ring Dips

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FIT 6/15/2017


Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (Time)

400m Row

40 Wall Balls

400m Run

300m Row

30 Wall Balls

300m Run

200m Row

20 Wall Balls

200m Run

100m Row

10 Wall Balls

100m Run

RTG – 20/18#

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FIT 6/14/2017


Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (Time)

For Time:

3 Rounds

10 DB Power Clean

15 HSPU

20 Box Jump Over

1 Min Break

Then, 3 Rounds

10 Burpees

15 Toe To Bar

20 Step Walking Lunges

1 Min Break

And Then, 3 Rounds

10 Air Squats

15 GHD Sit Ups

20 Double Unders

RTG : 50/35# ; 20/24″

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FIT 6/13/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

6 PVC Pass Throughs

6 Snatch Grip Deadlift

6 Hang Power Snatch

6 Overhead Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 14 minutes

150m Run

12 Deadlifts

9 Hang Power Snatches

6 Overhead Squats

RTG – 115/80

Metcon (AMRAP – Rounds and Reps)

AMRAP in 14 minutes

150m Run

12 KB Swings

9 Goblet Squats

6 Push Ups

RTG – 2.0/1.5 pood

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