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Daily WODs

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Fit 12/11/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Reps)

Partner Wod

AMRAP in 12 min

Athlete 1 does 1 Round cindy

Athlete 2 as many Power Snatches (#95/63)

as Possible.
Switch every round

*Score total number of Snatches

Rest 2 min then…

Metcon (Time)

100 Cal Bike

100 Wall balls (20/14)

100 KB Swings (53/35)

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Fit 12/09/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon (Time)

21-15-9-6

Devil Press (#50/35)

T2B

Dubs x 3

DB Front Squat (#50/35)

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M2b 12/07/19

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (No Measure)

5 rounds

200m sprint in row each person

(2 or3 people per rower)

Ascending AMRAP in 30 min

10-15-20-25-30…

Dubs x2 (singles x4)

Reverse Lunges (1-2)

No push up burpee

BFSU x2

10 cal row each round

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Fit 12/07/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

3 Rounds

400m Run

21 KB Swings 55/35

12 Pull-Up

Then,

2 Rounds

21 Pistols (1-1)

12 Turkish Get Up (1-2) 55/35

500m Row

Then,

1 Round

30 Burpee Jump Over KB

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Fit 12/06/19

Da Factory Training – CrossFit

Warm-up

Core Work

3 rounds of:

1 min plank

30 sec side plank (each side)

Metcon

Metcon (5 Rounds for time)

E5MOM x 25 min

40 leg raises (holding barbell) (#20/14)

30 Wall balls (#20/14)

20 hang clean and jerk (#75/53)

10 cal bike

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FIT 12/05/19

Da Factory Training – CrossFit

Metcon

Warm-up

Metcon (Time)

4 rounds of

200m run

10 dB deadlifts (50/35)

10 dB power cleans (50/35)

10 dB single arm stoh (10 each arm) (50/35)

30 dubs

3 bar muscle ups

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FIT 12/04/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Teams of 6

Complete as a Team

300 Thrusters (#95/63)

300 Cal Row

100 synchro BFSU

100 synchro air squats
Thrusters and Rowing at the same time

* 2 teammates at the barbell

* 2 teammates at the rower

* 2 teammates will do 200m Farmer walk (#70/53)

Switch stations Every time 200m farmer walk are done, until 300 reps and calories are completed.

Then, all 6 teammates perform synchro BFSU and squats.

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Fit 12/03

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7min

8 Hang Power Snatch (#75/53)

8 Box jump over (#24/20)

8 Cal bike
Rest 1 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 min

10 Hang Power Snatches (#75/53)

10 box jumps over

10 burpees
Rest 1 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 min

12 Hang Power Snatches (#75/53)

12 box jumps over

24 dubs

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Fit 12/02/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

3 Deadlift + 1 Squat Clean + 1 Front Squat

Find a heavy rep

Metcon

Metcon (Time)

30-25-20-15-10

Back squat (#115/83)

HRPU

15-15-15-15-15

Pull-ups

100m Run after every Round

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FIT 11/30/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

400m Run

35 Deadlifts (#155/105)

35 Box Jumps 30/24

400m Run

30 Front Squats (#155/105)

25 Box Jump Overs

400m Run

25 Power Cleans (#155/105)

20 Burpee Box Jumps

400m Run

20 Shoulder to Overhead (#155/105)

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Fit 11/29

Da Factory Training – CrossFit

Warm-up

Weightlifting

Back Squat

5×5 Adding weight

Metcon

Metcon (Time)

21-15-9

KB SDHP (#53/35)

Burpees

Hang Power Clean (135/93)

Cal Row

Buy Out: 100 Push Ups

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Move2Burn: Thanksgiving

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (Time)

EMOM x 8 min

Min 1: 4 burpees + 5 box jump over + 6 v ups

Min 2: 45 sec squat hold

Then…

2 Rounds of:

500m Row

50 bfsu

400m run

40 mountain climber (1-1)

30 cal bike

30 side plank rotations (15 each side)

200m Run

20 Push Up

100m Row

10 front+back lunge (1-1)

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Fit 11/27/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

1 Power Clean + 1 Hang Power Clean + 1 STOH

Find a Heavy Complex

Metcon

Metcon (Time)

50-40-30-20-10

Dubs

BFSU

10-10-10-10-10

T2B

Clean N Jerk (#115/83)

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FIT 11/26/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

3 Rounds of

15 Push Press (#115/83)

15 Front Squats (#115/83)

Into 2 Rounds of

20 DB Burpees (50/35)

20 HSPU

Into 1 Round of

300m Run

25 Russian Twist (1-1) (#50/35)

25 Cal Ski

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FIT 11/25/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Snatch

Any style from the floor

3×5 Light

3×2 Medium

3×1 Heavy

Metcon

Metcon (AMRAP – Rounds and Reps)

Ascending Amrap in 20 min

10-14-18-22-26…

Power Snatch (#95/63)

Cal Row

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

Cal Bike

Pull ups

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M2B 11/23

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (No Measure)

Partner banded Run

8 rounds

50m sprint (each)

AMRAP in 15 min

20 cal bike

100m run together

20 burpees over partner

50 synchro bfsu

Rest 2 min

AMRAP in 15 min

20 cal row

100m run together

20 cal ski

50 synchro Air Squats

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Fit 11/22/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Bulgarian Split Squat

3×10

Cluster

Find a heavy rep in 7 min

Metcon

Metcon (Time)

4 Rounds

10 thrusters (#115/83)

10 burpeees over the bar

10 t2b

50 dubs

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