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Daily WODs

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M2b 1/18

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (Time)

800m Run

800m Row

80 Air Squats

80 Dubs (160 singles)

1 min plank hold

600m run

600m row

60y Burpee broad jump

60 dubs (120 singles)

1 min plank hold

400m Run

400m row

40 Cal Bike

40 dubs (80 singles)

1 min plank hold

200m run

200m row

20 cal ski

20 dubs (40 singles)

1 min plank hold

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Fit 01/18

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

30min AMRAP

Team of 3

400m Run (Together)

60 Box Jumps (24/20)

60 Wall Ball (20/14)

60 Burpees onto a Plate

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Fit 01/16/20

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap in 7 min

10 Cal Row

10 Burpees

1 Rope Climb
Rest 1 min

Metcon (AMRAP – Rounds and Reps)

Amrap in 7 min

12 Cal Row

12 Strict Push ups

2 Rope Climbs
Rest 1 min

Metcon (AMRAP – Rounds and Reps)

Amrap in 7 min

15 Cal row

15 Ring Dips

3 Rope Climbs

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Fit 01/15/20

Da Factory Training – CrossFit

Warm-up

Weightlifting

Push Press

Find 1 Rep Max in 10 min

Metcon

Metcon (Time)

2 Rounds Of

200m Run

20 Dual DB Hang Snatch (#50/35)

200m Run

20 DB Deadlift (#50/35)

200m Run

20 DB Russian Twist (1-1) (#50/35)

200m Run

20 DB Chest Press (#50/35)

200m Run

20 DB Leg Raises (#50/35)

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Fit 01/14/20

Da Factory Training – CrossFit

Warm-up

Weightlifting

Hang Power Clean

3-3-3-3-3

Adding Weight

Metcon

Metcon (Time)

27 Russian Kb swings (#70/53)

21 Burpee Box Jumps over (24/20)

15 Power Cleans (#185/123)

9 Cal Ski

400 m Run

9 Cal BIke

15 Front Squats (#185/123)

21 Burpee Pull ups

27 KB Lunges (1-2) (#70/53)

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FIT 01/13/20

Da Factory Training – CrossFit

Warm-up

Weightlifting

Back Squat

5 x 5

Adding Weight

Metcon

Metcon (Time)

10 Rounds of

4 Hang Power Snatches (#95/63)

5 T2B

6 Thursters (#95/63)

* Every 2 Min do 5 Burpees

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M2B 01/11/20

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (Time)

Partner Wod

As Partners Complete:

100 Cal Ski (switch every time partner does 100 jump rope)

20 Synchro Burpees

150 Cal Bike (switch every time partner does 100m Run)

20 Synchro Burpees

200 Cal Row (Switch every time partner does 200m Run)

20 Synchro Burpees

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FIT 01/09/20

Da Factory Training – CrossFit

Warm-up

Weightlifting

Front Squat

2-2-2-2-2

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min

20 dB Snatches (1-2) (#50/35)

20 Vups

10 cal bike
Rest 1 Min

Metcon (Time)

2 rounds of

30 kB swings (#53/35)

10 T2B

30 goblet squats (#53/35)

10 T2B

200m run

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FIT 01/08/20

Da Factory Training – CrossFit

Warm-up

Conditioning

Rowing:

In teams

5 rounds of 150m sprints

Metcon

Metcon (Time)

Partner Wod

200 wallballs

150 dubs

100 cal row

50 hang Power cleans (#135/93)


One person working at a time!

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FIT 01/07

Da Factory Training – CrossFit

Warm-up

Weightlifting

Squat Clean

10 min to find 1 rep max

Metcon

Metcon (Time)

3 rounds of

40 yd oh single dB walking lunges 50/35

30 box jumps over

20 pull ups

100m run

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FIT 01/06/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Push Jerk

5-3-2-2-1

Adding Weight

Metcon

Metcon (Time)

30-20-10

Dubs x 2

Burpees

Back squat 135/93

(12 min Cap)

Rest 1 Min then

21-15-9

Cal bike

Push jerks 135/93

Cal ski

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FIT 01/04

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

10 Pull-ups

15 Wall Ball (#20/14)
90 sec rest

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

25 Double Unders

10 Burpees
90 sec rest

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

10 T2B

15 KB Swings (#55/35)

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FIT 01/02/20

Da Factory Training – CrossFit

Warm-up

Skill Work

12 min to work on the skill of your choice.

Metcon

Metcon (Time)

For Time

20 Thrusters (#95/63)

20 Sumo Deadlift High-Pulls (#95/63)

20 Push Jerks (#95/63)

20 Overhead Squats (#95/63)

20 Front Squats (#95/63)

*EMOM: 4 Burpees

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FIT 12/31/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Power Snatch

3-3-3-3-3

Work up to a 3 Rep Max

Metcon

Metcon (Time)

“Annie Meets Isabel”

50 Double Unders

3 Power Snatches

50 BFSU

3 Power Snatches (135/93)

40 Double Unders

3 Power Snatches

40 BFSU

3 Power Snatches

30 Double Unders

3 Power Snatches

30 BFSU

3 Power Snatches

20 Double Unders

3 Power Snatches

20 BFSU

3 Power Snatches

10 Double Unders

3 Power Snatches

10 BFSU

3 Power Snatches

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Fit 12/30/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Paused Front Squat

3 second pause at the bottom

3-3-3-2-1

Metcon

Metcon (Time)

Partner Wod

400m Run (Together)

30 Clean & Jerk (135/93)

6 Rope Climbs

400m Run (Together)

24 Clean & Jerk

4 Rope Climbs

400m Run (Together)

18 Clean & Jerk

2 Rope Climbs

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M2B 12/28

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 10 MIN

10 cal Ski

20 V ups

10 Push ups

20y Walking Lunges
2 min Rest

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 10 MIN

100m Run

20 Mountain Climbers (1-2)

10 Ring Dips or Box Dips

20 dubs ( singles x2)
2 min Rest

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 10 MIN

10 Cal Bike

20 Hanging knee raises

10 Burpee to squat

20 broad jump

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