WODs & NEWS | Da Factory

← Older posts

Fit 04/04

Posted on April 4, 2020 by dafactoryadmin

Announcements

Virtual classes!

6..00 am: https://zoom.us/j/191471263

8.00 am: https://zoom.us/j/639655398

12.30 pm: https://zoom.us/j/849860531

6.30 pm: https://zoom.us/j/558067160
CF Saturday 10 AM: https://zoom.us/j/255388406

Lean machine: https://zoom.us/j/4749981011

Check your email and follow the link to the class you are attending!

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

30-24-18-12-6

Squat Cleans

30-30-30-30-30

Double Unders

15-12–9-6-3

OH R. Lunges (1-1)

*200m Run after each round

Fit 04/03

Posted on April 3, 2020 by dafactoryadmin

Announcements

Virtual classes!

6..00 am: https://zoom.us/j/191471263

8.00 am: https://zoom.us/j/639655398

12.30 pm: https://zoom.us/j/849860531

6.30 pm: https://zoom.us/j/558067160
CF Saturday 10 AM: https://zoom.us/j/255388406

Lean machine: https://zoom.us/j/4749981011

Check your email and follow the link to the class you are attending!

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

Ascending AMRAP 22 min

5-10-15-20…

Deadlift

Tuck ups

Alt hang snatches (1-2)

Thrusters

Fit 04/02

Posted on April 2, 2020 by dafactoryadmin

Announcements

Virtual classes!

6..00 am: https://zoom.us/j/191471263

8.00 am: https://zoom.us/j/639655398

12.30 pm: https://zoom.us/j/849860531

6.30 pm: https://zoom.us/j/558067160
CF Saturday 10 AM: https://zoom.us/j/255388406

Lean machine: https://zoom.us/j/4749981011

Check your email and follow the link to the class you are attending!

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

800m run / row / 3 min jump rope or jumping Jacks

40 weighted squats

30 burpees

20 HSPU / 30 sec HS Hold / Push up to shoulder tap

1 min plank

20 HSPU / 30 sec HS Hold / Push up to shoulder tap

30 burpees

40 weighted squats

800m run / row / 3 min jump rope or jumping Jacks

FIT 04/01

Posted on April 1, 2020 by dafactoryadmin

Announcements

Virtual classes!

6..00 am: https://zoom.us/j/191471263

8.00 am: https://zoom.us/j/639655398

12.30 pm: https://zoom.us/j/849860531

6.30 pm: https://zoom.us/j/558067160
CF Saturday 10 AM: https://zoom.us/j/255388406

Lean machine: https://zoom.us/j/4749981011

Check your email and follow the link to the class you are attending!

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

10 rounds of

10 box jumps over or jumps over

10 kB/dB swings

5 incline push ups

5 weighted steps (1-2)

FIT 03/31

Posted on March 31, 2020 by dafactoryadmin

Announcements

Virtual classes!

6..00 am: https://zoom.us/j/191471263

8.00 am: https://zoom.us/j/639655398

12.30 pm: https://zoom.us/j/849860531

6.30 pm: https://zoom.us/j/558067160
CF Saturday 10 AM: https://zoom.us/j/255388406

Lean machine: https://zoom.us/j/4749981011

Check your email and follow the link to the class you are attending!

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Buy in 3 rounds of 10 Bulgarian squats (each leg)

Immediately into

27-21-15-9-6-3

Clean n jerk

Vups

200m Run after 27, 15 , and 6

(if you are not able to run, do 1 min of lateral hops over equipment)

Fit 03/30

Posted on March 30, 2020 by dafactoryadmin

Announcements

Virtual classes!

6..00 am: https://zoom.us/j/191471263

8.00 am: https://zoom.us/j/639655398

12.30 pm: https://zoom.us/j/849860531

6.30 pm: https://zoom.us/j/558067160
CF Saturday 10 AM: https://zoom.us/j/255388406

Lean machine: https://zoom.us/j/4749981011

Check your email and follow the link to the class you are attending!

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 4 Min

30 Dubs (singles or jumping Jack’s x2)

15 STOH
Rest 1 min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 4 Min

10 Burpees

10 Front + Back Lunges(1-2)
Rest 1 min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 4 Min

30 High Knees (1-1)

15 Russian Twist (1-1)
Rest 1 min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 4 Min

10 Mountain Climber

10 Hang Squat Clean

Fit 03/30

Posted on March 30, 2020 by dafactoryadmin

Announcements

Virtual classes!

6..00 am: https://zoom.us/j/191471263

8.00 am: https://zoom.us/j/639655398

12.30 pm: https://zoom.us/j/849860531

6.30 pm: https://zoom.us/j/558067160
CF Saturday 10 AM: https://zoom.us/j/255388406

Lean machine: https://zoom.us/j/4749981011

Check your email and follow the link to the class you are attending!

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 4 Min

30 Dubs (singles or jumping Jack’s x2)

15 STOH
Rest 1 min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 4 Min

10 Burpees

10 Front + Back Lunges(1-2)
Rest 1 min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 4 Min

30 High Knees (1-1)

15 Russian Twist (1-1)
Rest 1 min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 4 Min

10 Mountain Climber

10 Hang Squat Clean

Fit 03/28

Posted on March 28, 2020 by dafactoryadmin

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

50 BFSU

25 DB Front Squats

25 DB Burpees

25 BFSU

50 Alt DB Snatch (1-2)

25 BFSU

25 DB Burpees

25 DB Front Squats

50 BFSU

Fit 03/27

Posted on March 27, 2020 by dafactoryadmin

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

150 thrusters

* every time you break… 10 burpees

Core Work

Fit 03/27

Posted on March 27, 2020 by dafactoryadmin

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (Time)

150 thrusters

* every time you break… 10 burpees

Core Work

Fit 03/26

Posted on March 26, 2020 by dafactoryadmin

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (Time)

5 rounds of

25 dB wipers (1-2)

20 single arm chest press (10 each arm)

15 box dips

20 broad jump over equipment

25 mountain climbers(1-2)

Fit 03/26

Posted on March 26, 2020 by dafactoryadmin

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

5 rounds of

25 dB wipers (1-2)

20 single arm chest press (10 each arm)

15 box dips

20 broad jump over equipment

25 mountain climbers(1-2)

Fit 03/25

Posted on March 25, 2020 by dafactoryadmin

Da Factory Training – Home WOD

Metcon

Metcon (No Measure)

Emom x 21 min

Min 1: 30 sec max effort hang snatches

Min 2: 7 burpee box jump/ step up

Min 3: 30 sec max effort dual arm db row

Fit 03/25

Posted on March 25, 2020 by dafactoryadmin

Da Factory Training – CrossFit

Metcon

Metcon (No Measure)

Emom x 21 min

Min 1: 30 sec max effort hang snatches

Min 2: 7 burpee box jump/ step up

Min 3: 30 sec max effort dual arm db row

Fit 03/24

Posted on March 24, 2020 by dafactoryadmin

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 min

20 SDHP

10 no push up devil press (no push up burpee + kb swing)
Rest 1 min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 min

15 Power Clean

15 HRPU
Rest 1 min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 min

15 weighted V Ups

30 sec Handstand hold (45 sec plank hold)

FIT 03/23

Posted on March 23, 2020 by dafactoryadmin

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (Time)

100 wallballs ( or Goblet squats if no medball)

80 kB swings ( or dB swings

or any other equipment Bleach, water gallon, milk ect…)

60 BFSU

40 single arm stoh (20 each arm)

100 dubs or 100 singles or 100 jumping jacks

40 single arm stoh

60 BFSU

80 kB swings

100 wallballs

FIT 03/23

Posted on March 23, 2020 by dafactoryadmin

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

100 wallballs ( or Goblet squats if no medball)

80 kB swings ( or dB swings

or any other equipment Bleach, water gallon, milk ect…)

60 BFSU

40 single arm stoh (20 each arm)

100 dubs or 100 singles or 100 jumping jacks

40 single arm stoh

60 BFSU

80 kB swings

100 wallballs

Fit 03/21

Posted on March 21, 2020 by dafactoryadmin

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

5 Rounds

15 DB Front Squats

30 Double Unders

15 Burpees jump overs

30 OH Lunges w/ DB (1-2)

Fit 03/21

Posted on March 21, 2020 by dafactoryadmin

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (Time)

5 Rounds

15 DB Front Squats

30 Double Unders

15 Burpees jump overs

30 OH Lunges w/ DB (1-2)

Fit 03/20

Posted on March 20, 2020 by dafactoryadmin

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

4 Rounds of:

27 alt snatches (1-1)

21 lateral hops (1-1)

15 russian twists (1-1)

Fit 03/20

Posted on March 20, 2020 by dafactoryadmin

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (Time)

4 Rounds of:

27 alt snatches (1-1)

21 lateral hops (1-1)

15 russian twists (1-1)

← Older posts

Daily WODs

Announcements

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Announcements

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

Announcements

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Announcements

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Announcements

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Announcements

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

Metcon (AMRAP – Rounds and Reps)

Metcon (AMRAP – Rounds and Reps)

Metcon (AMRAP – Rounds and Reps)

Announcements

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

Metcon (AMRAP – Rounds and Reps)

Metcon (AMRAP – Rounds and Reps)

Metcon (AMRAP – Rounds and Reps)

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Core Work

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (Time)

Core Work

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (Time)

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Da Factory Training – Home WOD

Metcon

Metcon (No Measure)

Da Factory Training – CrossFit

Metcon

Metcon (No Measure)

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

Metcon (AMRAP – Rounds and Reps)

Metcon (AMRAP – Rounds and Reps)

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (Time)