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Daily WODs

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FIT 06/16/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic

Metcon

Metcon (AMRAP – Rounds and Reps)

Buy in 800m Run

Into 4 Rounds of

8 Hang Squat Cleans #135/93

10 C2B Pull ups

12/10 Cal Ski

14 Kb swings #53/36

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FIT 06/15/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP in 7 Min

Turkish Get Up

Metcon

Metcon (Weight)

EMOM X 24

M1: 10 Burpees

M2: 12 SDHP #105/75

M3: 24 Lateral Bar Hops

M4: Hold Plank

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FIT 06/14/2018

Da Factory Training – CrossFit

Warm-up

A: Warm-up (No Measure)

Dynamic

B: Warm-up (No Measure)

Mobility

Skill Work

Skill: Handstands

Metcon

Metcon (Time)

In Teams Of 3

200 Cal Bike

63 Thrusters #95/63

200 Cal Row

63 Thrusters

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FIT 06/13/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP in 5 Min

10 PVC Pass Throughs

8 PVC OH Lunges

6 PVC OH Squats

4 Step Ups

Strength Work

COMPLEX

Partner Strength

EMOM X 10

1 Hang Power Snatch

1 Power Snatch

Metcon

Metcon (Time)

Partner WOD

50-40-30-20-10

Box Jumps over

2 X 100m Run

Power Snatch #95/73

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FIT 06/12/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

10-8-6-4-2

Jumping Jacks

No Push Up Burpee

Air Squats

Lunges (1-2-3-4)

2 Inch Worms

Strength Work

BACK SQUATS

Every 2 Min X 6 Rounds

6 Back Squats @70%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 16 Min

10 Toe 2 Bar

15 Wall balls #30/20

20/16 Cal Row

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FIT 06/11/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

In Teams of 4 or More

1 Mile Indian MedBall Run

Skill Work

Barbell Drills

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP in 9 Min

20 Deadlifts #135/95

60 Double Unders

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 9 Min

20 Hang Power Clean #135/95

20 Cal Bike

C: Metcon (AMRAP – Rounds and Reps)

AMRAP in 9 Min

10 STOH #135/95

20 Front Rack Lunges (1-2) #135/95

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Fit 06/09/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic

Metcon

Metcon (AMRAP – Reps)

Teams Of 3

AMRAP in 21 Min

30-45-60…

Cal Ski

Wall Balls 25/18

Hang Power Snatch 95/65

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Fit 06/08/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP in 2 Min

8 Jumping Jacks

6 Windmills (1-1-2-2)

4 Inch Worms

1 Min Rest

2 Rounds

Metcon

Metcon (Weight)

Every 3 Min X 4 Rounds

8 Bench Press

In Groups of 3 or More

Maintain Same Weight for Rounds 1 and 2, Then Maintain for 3-4

Metcon (Time)

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

KB Sumo Deadlift 53/35#

KB Swing

Goblet Squat

Metcon (Time)

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

KB Sumo Deadlift 53/35#

KB Swing

Goblet Squat

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Fit 06/07/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

20s On / 10s Off X 16

Bar Hang

No Push Up Burpee

Plank Barrell Rolls

Toy Soldiers

Metcon

Metcon (No Measure)

Skill: Ring L Sit

Beg: Learn To Hold On Rings

Int: Practice Raising Legs On Rings

Adv: 5 X 15s Ring L Sit Hold

Metcon

Metcon (Time)

4 Rounds

300m Run

25 Hang Power Cleans 95/65#

2 Rope Climbs

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Fit 06/06/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic

Metcon

Metcon (Time)

30-40-50

Pull Ups

Dual Dumbell Front Squats 50/35#

Then

50-40-30

Cal Row

Dual Dumbell STOH 50/35#

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Fit 06/05/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP in 6 Min

20 BF Sit Ups

10 Yards Broad Jump

5 Shoulder Taps (L+R) + Push Up

Metcon

Metcon (Weight)

Every 1:15 X 8 Rounds

2 Power Clean And Jerk

Start at 50% and increase every round to establish 2rm

Metcon (Time)

Buy In: 100 Double Unders

9-15-21-15-9

Cal Bike

Burpee To 6″ Target

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POWER 06/04

Da Factory Training – Powerlifting

Weightlifting

Back Squat (80% : 4×5)

Front Squat (85% : 1 x 1. 80%: 3×5)

Snatch Grip Deadlift (55%: 4×5)

Muscle Activation

Core

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Fit 06/04/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

10-8-6-4-2

Jumping Jacks

Down and Up

Lateral Broad Jumps

Air Squats

10 Yard Bear Crawl

Then

Snatch + OHS Barbell Drills

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 23 Min

6 Power Snatch 115/80#

9 Over Head Squats

12 Toes 2 Bar

150m Run

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Fit 06/01/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP in 6 Min

100m Run

8 Med Ball Russian Twist

6 Med Ball Ninja Sit Ups

4 Broad Jumps

2 Inch Worms

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min

10/7 Cal Bike

40 Yard Farmers Carry 70/50#

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min

10 Cal Row

20 Straight Leg Sit Ups

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min

10 Power Snatch 75/53#

20 Lateral Bar Jumps

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Fit 05/31/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

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Fit 05/30/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP in 6 Min

Buy In: 300m Run

15 Jumping Jacks

10 Toy Soldiers

5 Inch Woms

1 Ring Row To Dip

Metcon

Metcon (Time)

Partner WOD

Tyler

5 Rounds

7 Muscle Ups

21 SHDP 95/65

Then

4 Rounds

14 Cal Ski

28 Hang KB Snatch 53/35

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Power 5/29/18

Da Factory Training – Powerlifting

Weightlifting

Bench Press (50% : 1×3. 75%: 4×6)

Metcon

Bench Press (Tempo 4 secs. 75% of 90% : 3 x6)

Barbell Row (3 x 10)

BTN Press (3 x 10)

Muscle Activation

Metcon (No Measure)

3 sets

Cuban press x 12

Chest Flies x 12

DB still x 12

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FIT 05/29/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

20s On/ 10s Off X 12

Mountain Climbers

Straight Leg Sit Ups

Plank Hold L

Plank Hold R

Metcon

Metcon (No Measure)

Skill:Pistols

Beg: Box Pistols

Int: Practice with raised heel on metal plate

Adv: 5 Equal Sets of Reps

Metcon

Metcon (Time)

Teams of 3

3000m Row

While 1 Partner Rows

1 Partner Holds Handstand

1 Partner Holds Front Rack 135/95

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FIT 5/28/2018

Da Factory Training – CrossFit

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

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Fit 05/26/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams Of 3

“Nate”

AMRAP in 28 Min

2 Muscle Ups

4 HSPU

8 KB Swing 70/53#

Relay Style

Metcon (Time)

600m KB Run

Must Switch KB Every 100 Yards

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Fit 05/25/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

10-8-6-4-2

Jumping Jacks

Windmills

Air Squat Jump

Shoulder Taps 1-1-2-2

Metcon

Metcon (Weight)

Every 1:30 X 9 Rounds

3 Deadlifts

Build Up To Heavy 3m

Metcon (AMRAP – Rounds and Reps)

AMRAP in 16 Min

36 Wall Balls 20/14

24/16 Cal Row

12 Burpees to 6 Inch Target

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