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Daily WODs

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FIT 2/19/2018

Announcements

AMAZING (new) Schedule Update: Starting next week, Monday, February 19th we will add a CrossFit class at 5:00 PM.

BUT WAIT.. THERE’S MORE.

Powerlifting and LeanMachine classes will be offered Monday though Friday at 8:00 PM. Talk about the best of both worlds right?

Yoga will be offered every Saturday at 8:45 AM. So make sure not to miss out!

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP in 7 min

10 Jumping Jacks

8 Down and Ups

6 Broad Jumps

4 Ring Rows

2 Inch Worms

100m Run

Metcon

Metcon (AMRAP – Reps)

EMOM for 30 minutes

6 Power Snatches – 135/95lbs

12 Toes 2 Bar

18 In-Place Lunges

Max Effort DUs

Rest
Score is total count of DUs or Singles

Read More

FIT 2/17/2018

Announcements

AMAZING (new) Schedule Update: Starting next week, Monday, February 19th we will add a CrossFit class at 5:00 PM.

BUT WAIT.. THERE’S MORE.

Powerlifting and LeanMachine classes will be offered Monday though Friday at 8:00 PM. Talk about the best of both worlds right?

Yoga will be offered every Saturday at 8:45 AM. So make sure not to miss out!

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams Of 3:

AMRAP in 15 minutes

7 Toe 2 Bar

9 Hang Power Clean & Jerk, 115/80#

11 Box Jump Over, 24,20″

While,

150 Cal Row

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes

1 Rope Climb

5 Goblet Squats

9 KB Swings, 2p/1.5

While,

150 Cal Bike

Read More

FIT 2/16/2018

Announcements

AMAZING (new) Schedule Update: Starting next week, Monday, February 19th we will add a CrossFit class at 5:00 PM.

BUT WAIT.. THERE’S MORE.

Powerlifting and LeanMachine classes will be offered Monday though Friday at 8:00 PM. Talk about the best of both worlds right?

Yoga will be offered every Saturday at 8:45 AM. So make sure not to miss out!

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP in 6 minutes

10 PVC Good Morning

8 PVC Rev Step Lunge

6 Barbell Bent Over Row

4 KB SDHP

2 Inch Worms

Strength Work

Deadlift

Every 90 seconds for 6 rounds perform 5 reps. Start at 50% and build up to heavy 5RM.

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Metcon (Time)

50-40-30-20-10

BF Sit Ups

Air Squats

Read More

FIT 2/15/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

20s On / 10s Off X 12 minutes

Mountain Climbers

Straight Leg Sit Ups

Plank To Push Up

Skill Work

Handstands

Beg; Learn To Get On Wall

Inter: Practice HSPU

Adv: Freestanding Handstand Hold

Metcon

Metcon (AMRAP – Reps)

AMRAP in 5 minutes

8/6 Cal Row

16 Wall Balls, 20/14#

Metcon (AMRAP – Reps)

AMRAP in 5 minutes

8/6 Cal Bike

12 BP Burpees

Metcon (AMRAP – Reps)

AMRAP in 5 minutes

8 ALT DB Snatch

12 DB STOH (6/6), 50/35#

Read More

FIT 2/14/2018

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (Time)

Partner Wod

40-30-20-10

Cleans (Any Style)

4 Rounds (1 Partner Must Complete Full Round)

2 Bar Muscle Ups

10 BP OH Lunges, 45/25#

20 Double Unders
RTG: Male: 135-165-185-205

RTG Female: 95-115-135-155

RX Male: 115-135-155-165-175

RX Female: 85-105-115-125

Scale Male: 95-115-135-155

Scaled Female: 65-75-85-95

Read More

FIT 2/13/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP in 6 minutes

150m Run

12 Jumping Jacks

9 Down and Ups

6 Air Squat Jumps

3 Inch Worms

Strength Work

Back Squat

Every 2 minutes for 6 rounds perform 5 back squats. Start at 60% and increase weight every 2 rounds.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 16 minutes

Buy In: 50 HR Push Ups

Into

12/10 Cal Row

8-12-16-20-24-28-32…

Push Press, 95/65#

Box Jumps, 24/20″

Read More

FIT 2/12/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

30s On / 15s Off X 12 minutes

Cal Row

BP OH Lunges

Jump Ropes

Skill Work

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Metcon

Metcon (Time)

800m Run

21 Full Snatches, 135/95#

400m Run

21 Full Snatch, 135/95#

800m Run

Read More

FIT 2/10/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic

Metcon

Metcon (AMRAP – Rounds and Reps)

Team of 3

AMRAP in 10 Min

45 Pull Ups

60 Push Ups

75 Air Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Min

45 Cal Bike

30 Box Jump Overs 24/20#

15 KB Swing 2p/1.5#

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Min

30 Toe 2 Bar

20 Power Cleans 135/95#

Dual DB STOH 50/35#

Read More

FIT 2/9/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds of 10 w/ PVC

Then 2 Rounds of 5 with Barbell

SDHP

Behind Neck Presses

OHS w/ 2 sec Pause @ Bottom

Strength Work

Metcon (Weight)

Every 90s X 8 Rounds

RD 1 -2: 5 OHS

RD 3-4: 5 OHS (Increase from previous)

RD 5-6: 3 OHS (Increase from previous)

RD 7-8 3 OHS (Increase from previous)
Weight for heaviest 3

Metcon

Metcon (AMRAP – Reps)

40s On / 20s Off X 12

Cal Row

STOH 95/65#

Lunges

Metcon (Time)

Every 3 Min X 3 Rounds

400m Run
Slowest 400m

Read More

FIT 2/8/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

20s On / 10s Off X 16

Supermen

BP OH Lunge

Ring Row

Plank 2 Push Up

Skill Work

Metcon (No Measure)

Skill: Rope Climbs

Beg: Learn To Support

Int: Practice Rope Climb

Adv: Rope Climbs In 2 Pulls

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 Min

20 BF SIt Ups

15 Yard Handstand Walk

10 Alt. DB Hang Power Snatch 50/35#

1 Min Rest

Repeat
Input lowest score only

Read More

FIT 2/7/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP in 15 Min

Buy In: 800m Run

90 Wall Balls

60 Cal Row

30 HR Push Ups

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Min

Buy In: 800m Run

30 Cal Bike

20 Hang Power Snatch 115/80#

10 Ring Muscle Ups (Bar OK)

Read More

FIT 2/6/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP in 7 Min

150m Run

12 Jumping Jacks

9 Down and Up

6 Toy Soldiers

3 Inch Worms

Metcon

Metcon (No Measure)

EMOM X 30

M1: 10 Deadlifts 205/145#

M2: 15 HSPU

M3: 10 Box Jump Overs 30/24#

M4: 15 GHD Sit Ups

M5: 50 Double Unders

M6: Rest

Read More

FIT 2/5/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

20s On / 10s Off X 20

BF Sit Ups

Lunges

Plank To Push Up

Air Squats

No Push Up Burpee

Metcon

Metcon (AMRAP – Reps)

AMRAP in 8 min

3-6-9-12-15-18…

Thrusters 105/70#

C2B Pull Ups

Metcon (AMRAP – Reps)

AMRAP in 8 Min

3-6-9-12-15-18…

Cal Row

Burpees

Metcon (AMRAP – Reps)

AMRAP in 8 Min

3-6-9-12-15-18…

KB Swings 2p/1.5

40yd KB Shuttle Run (20/20)

Read More

FIT 2/3/2018

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon (AMRAP – Rounds and Reps)

Teams Of 3

AMRAP in 16 minutes

9 Power Clean and Jerk, 165/115#

18 Bar Facing Burpee Bar Jump

30 Cal Bike

Metcon (AMRAP – Rounds and Reps)

AMRAP in 16 minutes

6 Wall Walks

24 KB Snatch, 1.5/1

30 Pistols

Read More

FIT 2/2/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

then,

Burgener

Strength Work

Power Snatch + Hang Full Snatch

Perform 1 rep every 1:30 for 10 rounds. Build up every round to heavy single.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes

7 Muscle Ups

50 Wall Balls, 20/14#

100 Double Unders

Read More

FIT 2/1/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

30 Turkish Get-ups

Skill Work

Handstands

Metcon

Metcon (No Measure)

40 seconds On / 20 seconds Off for 16 minutes

Banded In Place Running

Burpees

Rowing

KB Bear Crawl, 1.5/1

Read More

FIT 1/31/2018

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP in 8 minutes

20-22-24-26-28-30…

OHS, 95/65#

C2B Pull Ups

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 minutes

20-22-24-26-28-30…

Dual DB Power Clean, 50/35#

20yd DB Walking Lunges

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 minutes

20-22-24-26-28-30

Cal Bike

KB Swing, 2p/1.5

Read More

FIT 1/30/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

30 seconds On / 15 seconds Off

BF Sit Ups

Russian Twists

Mountain Climbers

Back Extension

Metcon

Metcon (Time)

30-20-10

Deadlifts, 185/135#

200m Run

HSPU

200m Run

Box Jumps, 24/20″

200m Run

Read More

FIT 1/29/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP in 7 minutes

100m Run

8 Jumping Jacks

6 Lunges

4 Down and Up

2 Inch Worms

Strength Work

Metcon (Weight)

2 Front Squats

1 Jerk
Perform 2 reps every 90 seconds for 7 rounds. Start at 50% of Jerk rep max and build up to heavy 1RM.

Metcon

Metcon (Time)

Buy In: 50 Air Squats

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

Hang Power Clean, 135/95#

Burpees

Toe 2 Bar

Buy Out: 50 Air Squats

Read More

FIT 1/27/2018

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (Time)

Teams Of 3

6 Rounds:

24 DB Snatch, 50/35#

6 Ring Muscle Ups

3 Wall Walks

Into

4 Rounds:

36 Cal Bike

9 Full Clean and Jerk, 185/135#

3 Rope Climbs

Into

2 Rounds:

48 KB Swings, 1.5/1

12 Burpee Box Jump Overs, 30/24″

300m Syncro Run

Read More

FIT 1/26/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

10-8-6-4-2

Cal Row

Rev. Step Lunges

Air Squats

Shoulder Taps

Strength Work

Back Squat

Perform 2 reps every 90 seconds for 8 rounds. Start at 50% and increase weight every round.

Metcon

Metcon (Time)

4 Rounds

10 Deadlifts, 205/145#

15 Pull Ups

20 Wall Balls, 20/14#

Read More
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