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Daily WODs

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Lean 04/20/2019

Da Factory Training – LeanMachine

Warm-up

Warm-up (No Measure)

4 Rounds

15 Jumping Jacks

12 Wind Mills

9 But Kicks (1-1-2-2)

6 Toy Soldiers

3 Inch Worms

Metcon

Metcon (No Measure)

AMRAP in 9 Min

5 Ring Rows

7 Push Ups

9 Air Squats

Rest 3 Min

AMRAP in 9 Min

5 Ski Shuffles (Back + FWD = 1)

7 Cal Bike

9 DB Thruster

Rest 3 Min

AMRAP in 9 Min

5 Med ball Straight Leg Sit Ups

7 Med Ball Ground To Over Head

9 Box Step Overs

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Fit 04/20/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

Shuttle Run Drills

Then

Specific Warm Up

Metcon

Metcon (No Measure)

EMOM X 30

M1: 9 Hang Power Clean 155/105#

M2: 12 Single Arm DB STOH 70/50#

M3: 18 BF Sit Ups

M4: 24 Lunges

M5: 30 Double Unders

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Lean 04/19/2018

Da Factory Training – LeanMachine

Warm-up

Warm-up (No Measure)

Dynamic

Metcon

Metcon (No Measure)

AMRAP in 30 Min

100m Run

30 No Push Up Burpee

100m Run

30 Hanging Knee Raise

100m Run

30 KB Swing

100m Run

30 Alt Split Leg Sit Ups

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Fit 04/19/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

20s On / 10s Off

Complete 3 Rounds At Each Station before switching

Piroutte L Sit Hold

Jump Tucks

Med Ball Russian Twist

2 Rounds

Skill Work

Rope Climbs

Beg: Learn To Support

Int: Practice Rope Climbs

Adv: 3 X L Sit Rope Climbs / Legless

Metcon

Metcon (AMRAP – Reps)

40s On / 20s Off X 16

Front Squats 75/55#

Ring Rows

Single Leg Box Step Up 24/20#

Plank 2 Push UP

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POWER 04/19/18

Da Factory Training – Powerlifting

Weightlifting

BACK SQUAT

50%, 60%, 70: 1 x 5

75%: 3 x 3

BACK SQUAT SPEED

65%: 3 x 3

Muscle Activation

2 SETS

russian twist x 30

tuck ins x 12

v ups x 10

toe touches x 20

leg raises x 15

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Lean 04/18/2018

Da Factory Training – LeanMachine

Warm-up

Warm-up (No Measure)

20s On / 10s Off X 16

BF SIt Ups

Mountain Climbers

Alt Side Lunges

Down and Up

Metcon

Metcon (No Measure)

20s On / 10s Off X 15

KB Romainian Deadlift

Alt. Rev Step Goblet Lunge

Pulsatting Goblet Squats

Rest 1 Round

2 Rounds

Squat Jumps

Rest 1 Round

20s On / 10s Off X 15

Box Step Up + High Knee Left

Box Step Up + High Knee Right

Alt BP Lateral Step Ups

Rest 1 Round

2 Rounds

Air Squat Jumps

Rest 1 Round

20s On / 10s Off X 15

Single Arm DB Overhead Lunge Left

Single Arm DB Overhead Lunge Right

DB Sumo Deadlift

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Fit 04/18/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic

Metcon

Metcon (Time)

Buy In: 60 Syncronized Burpees

Then

6 Rounds

12 STOH 145/100#

24/20 Cal Row

Then

4 Rounds

24 Toes 2 Bar

12 Deadlift 275/185#

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Lean 04/17/2018

Da Factory Training – LeanMachine

Warm-up

Warm-up (No Measure)

AMRAP in 5 Min

40 Yard Shuttle Run

10 Toy Soldiers

5 Broad Jumps

1 Inch Worm

Metcon

Metcon (No Measure)

35s On / 15s Off

Complete 4 Rounds at Each Station Before Switching

Med Ball Side Ways Shuttle Run

Core Station

Row

Core Station

Bike

Core Station

2 Rounds

*Core Station: Straight Leg Sit Ups-Leg Lifts – Russian Twist -Flutter Kicks

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Fit 04/17/2014

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

30 Partner Over Unders

Partner 1 Will Jump Over Partner while on all “4s”

Partner 2 will Assume Pike Position

Partner 1 will crawl under partner 2

Switch Every 3 Reps

Then:

Specific Warm Up

Metcon

Metcon (Time)

21 BF Sit Ups

18-15-12-9-6-3

Hang Power Snatch 105/75#

Box Jump 24/20#

Metcon (Time)

Every 2:00 X 8 Rounds

300m Run

Score: Slowest Round!

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POWER 04/17/18

Da Factory Training – Powerlifting

Weightlifting

BENCH

50%, 60%, 70 : 1 x 3

90%: 2 x 2

95% 1 x 1

97.5% 1×1

BOARD PRESS

90%: 1 x 1

100% 1 x 1

Skill Work

Pull Ups

30 reps

Push Ups

30 reps

Skill Work

3 sets

Curls x 12

Skull crusher x 12

Shoulder Press x 12

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Lean 04/16/2018

Da Factory Training – LeanMachine

Warm-up

Warm-up (No Measure)

10-8-6-4-2

Jumping Jacks

Plank 2 Push Up

Rolling Planks

Metcon

Metcon (No Measure)

25s On / 10s Off X 20

L SIt Narrow Grip Lat Pull Down

Push Ups

L SIt Rev Grip Lat Pull Down

Shoulder Taps

Rest 2 Rounds

25s On / 10s Off X 20

L Sit DB Press Against Wall

DB Rear Delt Flies

Dual DB Front Delt Raise

Dual DB Hammer Curl

Rest 2 Rounds

25s On / 10s Off X 20

Left Arm KB Hang High Pull

Left Arm Russian KB Swing

Right Arm KB Hang High Pull

Left Arm KB Russian KB Swing

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Fit 04/16/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

10-8-6-4-2

Cal Row

Jumping Jacks

Rev Step Lunges

HR Push Ups

Coassack Squats

Then

Burgner w/ Bar

Metcon

Metcon (Weight)

Every 2:00 X 7 Rounds

2 Power Clean

2 Front Squat

2 Jerk

Build Up To Heavy Single

Metcon (AMRAP – Rounds and Reps)

AMRAP in 17 Min

90 Double Unders

60 Wall Balls 20/14#

30 Pull Ups

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Lean 04/13/2018

Da Factory Training – LeanMachine

Warm-up

Warm-up (No Measure)

Shuttle Run Drills

Metcon

Metcon (No Measure)

Partner Workout

AMRAP in 30 Min

100 Alt Partner Straight Leg Sit Ups

50 Alt Partner Box Jumps

2 Partner Tire Flip

100 Alt Partner Leg Lift

50 Alt Partner Cal Bike (Alt Every 5)

2 Tire Flips

100 Shoulder Taps (1-1-2-2)

50 Ring Rows

2 Partner Tire Flips

100 BP Hopscotch

50 Push Ups

2 Partner Tire Flips

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Lean 04/12/2018

Da Factory Training – LeanMachine

Warm-up

Warm-up (No Measure)

Dynamic

Metcon

Metcon (No Measure)

AMRAP in 25 Min

30 Yard KB Bear Crawl

150m Run

30 Hanging Knee Raises

150m Run

30 Yard Crab Walk

150m Run

30 Box Jumps

150m Run

30 Oblique Crunches

150m Run

Read More

Lean 04/11/2018

Da Factory Training – LeanMachine

Warm-up

Warm-up (No Measure)

10-8-6-4-2

Toy Soildiers

Rev. Step Lunges

Cossack Squat

Air Squats

100m Run

Metcon

Metcon (No Measure)

25s On / 10s Off X 15

BP OH Split Squat Left

BP OH Split Squat Right

BP Front Good Morning

Rest 2 Rounds

25s On / 10s Off X 15

Dual DB Deadlift

Dual DB Box Step Up

Dual DB Front Squat

Rest 2 Rounds

25s On / 10s Off X 15

Russian KB Swing

KB Sumo Deadlift

10/10 yd Sideways Shuttle Run

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Lean 04/10/218

Da Factory Training – LeanMachine

Warm-up

Warm-up (No Measure)

Shuttle Run Drills

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Min

3-6-9-12-15…

No Push Up Burpee

7 Cal Bike

9 BF Sit Ups

11 Jumping Jacks

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Min

3-6-9-12-15…

Wall Ball Shots

7 Cal Row

9 Leg Lift

11 Mountain Climbers

Read More

Lean 04/09.2018

Da Factory Training – LeanMachine

Warm-up

Warm-up (No Measure)

10-8-6-4-2

Split Leg Sit Ups

Plank To Push Up

Ring Rows

1 Inch Worm

Metcon

Metcon (No Measure)

25s On X 10s Off X 16

Dual DB Alt. Hammer Curl + Press

DB Plank Row + Mountain Climber

Alt Single Arm Front Delt Raise

Flutter Kicks

Rest 2 Rounds

25s On X 10s Off X 16

Push Up + Arm Extension

Ski Shuffles

KB Hanging High Pull

Bicycle Kicks

Rest 2 Rounds

25s On X 10s Off X 16

Banded PVC Hollow Body Pass Through

Banded L Sit Strict Row

BP Around The World (Alt. SIde)

BP Russian Twist

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FIT 04/14/18

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP in 12 Min

P1: Cal Row

P2: 100m Run

P3: Rest

Metcon

Metcon (No Measure)

Teams of 3

AMRAP in 16 Min

63 BF Sit Ups

54 Single Arm DB Thrusters 50/35#

36 Cal Bike

AMRAP in 16 Min

36 Power Cleans 115/80#

27 Box Jump Overs 24/20#

18 Ring Dips

Read More

FIT 04/13/18

Da Factory Training – CrossFit

Weightlifting

POWER SNATCH

Every 1:15 X 9 Rounds

2 Power Snatch + 2 OHS

Metcon

Metcon (Time)

50-40-30-20-10

OH Lunges 45/35#

Russian KB Swing 2/1.5#

Double Unders

Read More
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