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Daily WODs

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FIT 07/16/18

Da Factory Training – CrossFit

Warm-up

400m Run

Then

10-8-6-4-2

Rev Step Lunges

Broad Jump

Plank To push up

1 Inch Worm

Strength Work

Complex

EMOM X 8

1 Hang Squat Clean + STOH

Increase Weight Every 2 Rounds

Metcon

Metcon (Time)

21-18-15-12-9

Cal Row

Front Squats (105/75)

HSPU

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FIT 07/13/18

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

Then

5-4-3-2-1

Toy Soldiers 1-1-2-2

Cossack Squat 1-1-2-2

Air Squat Jump

Inch Worm

Weightlifting

FRONT SQUAT

EMOM X 9

1 Front Squats + 2 STOH

Increase Weight Every 3 Rounds

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 13 Min

7-9-11-13-15…

OHS #95/63

Barbell Wipers

Cal Bike

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FIT 07/12/18

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Skill Work

Rope Climbs

Beg: Learn To Support

Int: Practice Rope Climbs

Adv: 3 X L Sit Rope Climbs / Legless

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 14 Min

9-12-15-18-21…

Cal Row

Hang Power Cleans #115/83

Toes 2 Bar

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FIT 07/11/18

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds with Partner

20 Cal Bike Between Both

15 Air squats each

15 HRPU each

20 Cal Ski Between both

Metcon

Metcon (Time)

Teams Of 2

30 Bar Facing Burpees Over Bar

200m Synchro Run

30 Thrusters #115/83

200m Synchro Run

30 Clean and Jerks #165/115

200m Synchro Run

30 Bar Facing Burpees Over Bar

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FIT 07/10/18

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Plank To Push Up

10 Mountain Climbers

10 Rev Step Lunges

10 Air Squats

Weightlifting

BACK SQUAT

EMOM X 8

3 Back Squats

Increase Weight Every 2 Rounds

Metcon (Time)

50-40-30-20-10

Dubs

Wall Balls

10-10-10-10-10

Power Snatches #95/63

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FIT 07/09/18

Da Factory Training – CrossFit

Warm-up

400m run

Then

10-8-6-4-2

Jumping Jacks

Broad Jumps

Straight Leg Sit ups

2 Inch Worms

Metcon (Time)

2 Rounds

25 Deadlifts (185/135)

20 HSPU

15 Cal Bike

10 Box Jump Overs (30/24)

5 Ring Muscle-Ups

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FIT 07/07/18

Da Factory Training – CrossFit

Warm-up

DYNAMIC

Metcon

Metcon (Time)

Teams Of 3

800m Medball Run 30/20#

4 Rounds

28/21 Cal Bike

21/18 Cal Ski

Into

400m Dual KB Run 70/53#

Into

4 Rounds

28 Hang Power Snatch 105/73#

21 Burpee Pull Ups

800m Medball Run

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FIT 07/06/18

Da Factory Training – CrossFit

Warm-up

3 rounds of

100 m run

10 mountain climbers (1-1)

10 air squats

10 cal bike

Strength Work

2 Hang Power Clean + 1 Full Clean (EMOM x 10min 1 Complex )

Metcon

Metcon (Time)

50 Bfsu

50 Dubs

3 Squat Cleans (205/ 153)

40 Bfsu

40 dubs

3 Squat Cleans

30 Bfsu

30 Dubs

3 Squat Cleans

20 Bfsu

20 Dubs

3 Squat Cleans

10 Bfsu

10 Dubs

3 Squat Cleans

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FIT 07/05/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

5 min Amrap

10 PVC Pass Throughs

8 PVC OHS

6 Plank 2 Push Up

2 Inch Worms

Skill Work

Skill: Handstand

Metcon

Metcon (Time)

4 Rounds of

300m Row

15 Push Jerks #115/83

300m Run

15 Front Squats #115/83

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FIT 07/04/2018

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

A: Metcon (AMRAP – Rounds and Reps)

Teams Of 2

AMRAP in 13 Min

2 Legless Rope Climbs

2 X 100m DB Run

20-22-24-26…

Alt. DB Power Snatch #50/35
rest 3min

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 13 Min

20-22-24-26…

Over Head Squat #115/85

Cal Ski

Cal Row

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FIT 07/03/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

10-8-6-4-2

Jupming Jacks

Rev Step Lunges

Air Squats

HR Push Ups

Weightlifting

EMOM

EMOM X 10

Min 1-4: 3 Squat Clean Thruster

Min 5-8: 2 Squat Clean Thruster

Min 9-10: 1 Squat Clean Thruster

Increase weight every 2 rounds thru minute 8. Use min 9-10 to find heavy daily single

Metcon

Metcon (Time)

Buy In: 55 Burpees

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

Power Clean #135/95

Box Jumps Over

HSPU

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FIT 07/02/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP in 7 Min

21 BF Sit Ups

15 Mountain Climbers

9 Broad Jumps

6/4 Cal Ski

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min

15 Power Snatch #75/53

30 Double Unders
3min rest

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min

15/12 Cal Bike

30 KB Swings #53/35
rest 3min

C: Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min

15 Pull Ups

30 Wallballs #20/14

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FIT 06/30/18

Da Factory Training – CrossFit

Warm-up

Dynamic

Metcon

2 Minutes rest in between AMRAP

Metcon (AMRAP – Rounds and Reps)

Amrap in 7 min

7 thrusters (95/63)

14 burpees over the bar

Metcon (AMRAP – Rounds and Reps)

7 min amrap

7 Power cleans (95/63)

14 T2b

Metcon (AMRAP – Rounds and Reps)

7 min amrap

7 Front Rack lunges (1-1) (95/63)

14 Cal Bike

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FIT 06/29/18

Da Factory Training – CrossFit

Warm-up

5 min AMRAP

10 Toy Soldiers

20 Jumping Jacks

10 No push up burpee

20 Shoulder taps

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap in 20 min

400 m run

12 SDHP (95/63)

24 DUBS

12 Chest Press (from rack or floor) (95/63)

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FIT 06/27/18

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of

10 PVC Good mornings

10 Mountain Climbers (1-1)

10 PVC lunges

100mtr Run

Metcon

Metcon (Time)

Partner WOD

3 Rounds

75 Wall Ball Shots #20/14

50 Kb Swings #70/53

25 Partner Deadlifts #275/203

5 Burpees (each) over partner holding plank

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FIT 06/26/18

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

Amrap in 5 min

10 PVC Ohs

8 PVC Pass throughs

6 Shoulder Taps

4 No Push Up Burpee

2 Inch Worms

Weightlifting

POWER SNATCH

10 Min to Find a Heavy Power Snatch

Metcon

Metcon (Time)

5 Rounds of

5 Power Snatches #115/83

2 Rounds of Cindy

Cindy=5 Pull ups+10 Push ups+15 Air Squats

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FIT 06/25/18

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

10-8-6-4-2

Jumping Jacks

Toy Soldiers

Air Squats

Plank 2 Push Up

Weightlifting

COMPLEX

EMOM in 10min

1 Bear Complex

Build up to a Heavy Complex

PC+FS+STOH+BS+STOH

Metcon

Metcon (Time)

18-16-14-12-10

Hang Power Clean & Jerk #95/63

Cal Bike

Box Jumps

200 m Run After each set

Read More

FIT 06/23/18

Da Factory Training – CrossFit

Warm-up

DYNAMIC

Metcon

Metcon (Time)

Teams Of 3

3 Rounds

3 X 300m Run

45 Snatches (115/80)

3 X 400m Row

45 Power Clean and Jerk (115/80)

3 X 500m Bike

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FIT 06/22/18

Da Factory Training – CrossFit

Warm-up

AMRAP in 6 Min

5 Cal Ski

10 PVC Good mornings

15 Hand Release Push Ups

Strength Work

Deadlift

Deadlift (EMOM: 10 MIN Find a Heavy Set of 4 Unbroken reps)

Metcon

Metcon (Time)

21-15-9

Deadlifts (225/173)

Ring Dips

Dubs X3

2 Rope Climbs after each Set

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FIT 06/21/18

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

Amrap in 5min

30 Mountain Climbers

20 Jumping Jacks

10 Air Squats

5 Shoulder Taps (1-1)

Skill Work

Skill: Double Unders

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 16 min

12 Cal Bike

12 Power Clean #135/93

12 Wall Balls #20/14

Read More
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