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Daily WODs

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Fit 11/15/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Hang Squat Snatch

3×5 Light Weight

3×2 Medium Weight

3×1 Heavy Weight

Metcon

Metcon (Time)

27-21-15-9

OHS 95/63

SDHP 95/63

Leg Raises (holding Barbell) NOT WIPERS

Kb Swings 53/35

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FIT 11/14/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Front Squat

Find a 10 rep max

8 min time cap

Metcon

Metcon (Time)

Partner Wod

75 Wallballs (#20/14)

100 m Run together

75 Power Snatches (#75/53)

100m Run together

75 Box Jumps (#24/20)

100m Run

75 T2b

100m Run

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FIT 11/13/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (No Measure)

EMOM in 30 min

Min 1: 15/12 Cal Row

Min 2: 12/10 Cal BIke

Min 3: 10 Power Cleans 115/83

Min 4: 8 HSPU + Air squats remaining time

Min 5: Plank

Min 6: Rest

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Fit 11/11/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

For Time:

100 Back Squats (from floor) (#95/63)

Everytime you break 10 burpees

then immediately into

3 Rounds of

200m Run

12 Chest 2 Bar Pull ups

24 HRPU

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Fit 11/09/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Team of 3

Buy in: 800m Run (Together)

4 Rounds

60 Burpees onto plate

60 KB Swings (#53/35)

60 Cal Bike

60 Goblet Squat (#53/35)

Buy out: 800m Run (Together)

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M2B 11/09/19

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (No Measure)

AMRAP in 25 Min

10 Cal Bike

10 Single Leg Deadlift (each Leg)

150m Run

150 Jump Rope

200m Ski

20 Cossack Squat (1-1)

25 Lateral hops over parallettes (1-1)

25yd Walking Lunges

Rest 2 Min

EMOM x 15 Min

Min 1: 15 Marching Glute Bridge (1-1)

Min 2: 45 Sec Plank + Toe Touches

Min 3: 20 Back Extensions

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Fit 11/08

Da Factory Training – CrossFit

Warm-up

Weightlifting

Chest Press

4×10 adding weight

Good Mornings

3×10 adding weight

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap in 20 min

50 dubs

40 BFSU

30 dB Snatch (1-2) (#50/35)

20 dB leg raises (#50/35)

10 Pull ups

3 Rope Climbs

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FIT 11/06/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Back Squat

5×3

Adding weight

Metcon

Metcon (Time)

75 Russian Kb swings (#70/53)

50 Thrusters (#75/53)

25 Box Jumps Over (24/20)

400m Run

25 Box Jumps Over

50 Thrusters

75 Russian Kb swings

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Fit 11/05/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Snatch

EMOM X 7 MIN

3 REPS.

Any style from the floor.

Adding weight every round

Metcon

Metcon (Time)

4 Rounds of:

15 Power Snatches (#95/63)

12 Cal Bike

10 T2B

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Fit 11/04/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Reps)

2 Rounds of

Max Effort Reps

2 min of Power Cleans (#135/93)

1 min rest

2 min of Front Squats (#135/93)

1 min rest

2 min of Burpees

1 min Rest

2 min of Vups

1 min Rest

2 min of Wallballs (#20/14)

1 min Rest

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FIT 11/02/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

3 Rounds

21 DB Thrusters (#50/35)

12 Box Jumps Over (24/20)

400m Run

Immediately into

2 Rounds

12 DB Step Overs

21 Cal on Bike

200m Run

Immediately into

1 Round

25 Burpees

400m Run

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Move2Burn 11/02

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (Time)

7 Rounds of:

10 Cal Bike

10 Burpee to Squat

15 Cal Row

15 Banded Mountain Climber

200m Run

20 Banded Plank side step
Rest 2 Min

Metcon (Time)

3 Rounds of:

15 Leg Raises

10 Dead Bug (1-2)

15 BFSU

10 Single Leg V-Up (10 each leg)

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FIT 10/31

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

‚ÄčTeams of 3

60-40-20

Synchro DB snatches (1 partner plank) (#50/35)

Cal Row (2 Partners in plank)

Synchro Air Squats ( all 3)

Cal Bike

Synchro Leg Raises

Cal Ski ( 2 Partners in Plank)

Partner Wall Balls ( 1 rest) (#20/14)

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FIT 10/30/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

COMPLEX


EMOM x 10 Min

2 Deadlifts +

1 Power Clean +

1 Front Squat +

1 STOH

Add weight

AFTER min 2,4.6, and 8

Metcon

Metcon (Time)

4 Rounds of

12 Box Jumps (#30/24)

12 Ring Dips

12 Db Front Rack Lunges (1-1) (#50/35)

12 Db Deadlifts (#50/35)

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FIT 10/29/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Strict Press

1-1-1-1-1

Find a Heavy Press

7 min Cap

Metcon (AMRAP – Rounds and Reps)

Ascending AMRAP in 20min

5-10-15-20-25-30

Hang Clean N jerk (#135/93)

25-35-45-55-65-75

Dubs

200 m Run

Metcon

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FIT 10/26/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

4 Rounds of

20 Alt DB Burpee One Arm Snatch (1-2) (#50/35)

200m Run w/ DB

20 Single DB Thruster (10 each side) (#50/35)

100m Run w/ DB

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Move2Burn 10/26

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (No Measure)

1 Mile Run

Then…

Ascending AMRAP in 30 min

6-10-14-18-22-26-30…

Burpee to Target

Plank Hip Twist

Back Extension

Cal Bike

Tuck ups

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