Call today: (305) 414-5568
1907 NW 79th Ave Doral, FL 33126

Daily WODs

← Older posts

FIT 11/17/18

Da Factory Training – CrossFit

Warm-up

Dynamic

Metcon

Metcon (Time)

Teams of 2

Buy in 100 Cal Row

Then.. 2 Rounds of

60 Hang Power Clean (115/83)

45 Burpees over Partner

30 Thrusters (115/83)

Read More

FIT 11/16/18

Da Factory Training – CrossFit

Warm-up

Snatch Drills

Weightlifting

Metcon (Weight)

EMOM x 12

Even: 4 Power Snatches

Odd: 30 sec Air Squats (Max Effort)

Add Weight every round you snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

Ascending Amrap

in 18 min.

10-13-16-19-22…

Hang Power Snatches (95/63)

Cal Bike

Kb Swings (53/35)

Read More

STRENGTH 11/15/18

Da Factory Training – Strength Training

Pause Tempo Snatch

Pause for two seconds at: 1 inch off the floor, below the knee, launch position (above the knee), mid thigh, down position (hip/power position).

Slow Tempo Snatch

*take 10 seconds to get up to the “down” position and then snatch

Power Snatch

3 – 3 – 3 – 2 – 2 – 2 – 1 – 1

Increasing Weight

Behind The Neck Jerk

Work up to a heavy Single

Snatch Grip Deadlift

@ 95%

Read More

FIT 11/15/18

Da Factory Training – CrossFit

Warm-up

AMRAP in 5 Min

20 Air Squats

16 Shoulder Taps

12 Reverse Lunges (1-2)

8 Burpees

Skill Work

Handstand Walk

Work on Progressions

Metcon

Metcon (Time)

FOR TIME:

75 Dubs

50 Wallballs (20/14)

25 yds Single DB oh Lunges (50/35)

15 HSPU

800m Run

15 HSPU

25 Yds Single DB oh Lunges

50 Wallballs

75 Dubs

Read More

STRENGTH 11/14/18

Da Factory Training – Strength Training

Metcon (No Measure)

3 Sets:

Single Arm OH Carry (70/50) 100 m

KB Farmers Carry (70/53) 100 m

KB Front Rack Wall Sit 30 Sec
*Hold 2 KB in front rack position (35/26)

Metcon (No Measure)

4 Sets:

5 Tempo Front Squats (3 sec down – 3 sec pause at bottom)

15 Floor DB Bench Press

10 Barbell Hip Bridge with Resistane Band around knee (below Knee)

Metcon (No Measure)

3 Sets of:

Single Leg Toes 10

Ring Support 45 sec

Side Plank 60 sec each side

Read More

FIT 11/14/18

Da Factory Training – CrossFit

Warm-up

DYNAMIC

Weightlifting

Sumo Deadlift

EMOM x 7

3 reps

Increasing weight every other round

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12min

10 Power Cleans (155/103)

10 Box Jumps (30/24)

10 Pull Ups
Rest 3 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min

15 SDHP (95/63)

10 T2B

100m Run

Read More

STRENGTH 11/13/18

Da Factory Training – Strength Training

Hang Muscle Clean + Strict Press + Close Grip OHS + Squat Jerk

3 x (3+3+3+3)

*in between sets, do 20 jump to lands in split position without weight. Practice correct footwork.

Pause Clean Deadlift to Mid Knee + Clean Pull from the Floor + Clean + Jerk

5 Working Sets

Clean Pull

@95% 4 X 4

Pull-ups

3X10

Hammer Curls

10

Weighted Hip Extensions

3X10

Read More

FIT 11/13/18

Da Factory Training – CrossFit

Warm-up

20-16-12-8

Squat Jump

BFSU

PVC Pass Through

PVC Good Morning

Metcon

Metcon (Time)

3 Rounds of

3 Rope Climbs

6 Front Squats (185/123)

9 2 Push up Burpees

12 Vup + Tuck up

15 Cal Row

Read More

STRENGTH 11/12/18

Da Factory Training – Strength Training

Muscle Snatch + Hang Power Snatch + Drop Snatch + Zotts Press

3 x (3+3+3+3)

In between sets, do crossover symmetry and/or banded pull apart

Slow Snatch Deadlift + Hang Snatch High Pull + Snatch

5 x (1+1+1)

Hang Power Clean + Push Press + Push Jerk

3 x (3+3+3)

*Stay Light. Work on Speed and Precision

Back Squat

10 – 8 – 6 – 4 – 8 – 6 – 4

Read More

FIT 11/12/18

Da Factory Training – CrossFit

Warm-up

50 Jumping Jacks

Then

3 Rounds of

10 Shoulder Taps

10 Mountain climbers

10 PVC Press

Weightlifting

Push Press

10 min to work on 1 Rep Max

Metcon

Metcon (Time)

21 Push Press (135/93)

9 Cal Bike

600m Run

15 Push Press

15 Cal bike

400m Run

9 Push Press

21 Cal Bike

200m Run

Read More

FIT 11/10/18

Da Factory Training – CrossFit

Warm-up

Dynamic

Metcon

Metcon (Time)

For Time:

21-18-15-12:

Row Calories

Bike Calories

30 DB Burpee Box Step-Overs (50/35)

12-15-18-21:

Row Calories

Bike Calories

Read More

FIT 11/09/18

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (Time)

Buy in 400m Run

10 Thrusters #75/53

100 Bfsu

10 Thrusters

80 HRPU

10 Thrusters

60 Lateral Hops

10 Thrusters

40 T2B

10 Thrusters

20 Cal Ski

10 Thrusters

Read More

STRENGTH 11/08/18

Da Factory Training – Strength Training

Pause Tempo Snatch

5 Singles

*Pause for two seconds at: 1 inch off the floor, below the knee, launch position (above the knee), mid thigh, down position (hip/power position).

Slow Tempo Snatch

Take 10 seconds to get up the “down” position, then Snatch

Squat Snatch

3 – 3 – 3 – 2 – 2 – 1

Behind The Neck Jerk

Work up to a heavy Single

Snatch Grip Deadlift

3×5

Read More

FIT 11/08/18

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

20-16-12-8

Deadlifts (Barbell)

Toy Soldiers

Windmills

Skill Work

Skill: Pistol

6 min to work on Pistols

Coaches Choice

Metcon

Metcon (Time)

Partner Wod

6 rounds of

200 m run P1/P2 hold Plank

15 Partner deadlifts #315/243

30 partner Wallballs #20/14

Metcon (Time)

Partner Wod

6 rounds of

200 m run P1/P2 hold Plank

15 Partner deadlifts #315/243

30 partner Wallballs #20/14

Read More

STRENGTH 11/07/18

Da Factory Training – Strength Training

Metcon (No Measure)

3 Sets of:

100m – 2 Arm KB OH Carry (35/26)

20 Steps – 2 Arm KB Front Rack Walking Lunge

Single Leg Wall Sit 30 sec each leg

Metcon (No Measure)

4 Sets of:

5 Pause Front Squat

10 Wide Grip Bench Press

15 Hip Extensions
(Light-Med weight)

Metcon (No Measure)

3 Sets of:

10 Strict Toes to Bar

45 sec Hollow or Tuck Hold

20 KB Side Bends (20 each side)

Read More

FIT 11/07/18

Da Factory Training – CrossFit

Warm-up

DYNAMIC

Weightlifting

Back Squat

Every 2min 6 reps

adding weight

8 min ( 4rounds)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 min

15 Box jumps over

20 Db front squats 50/35
Rest 2 min

Metcon (AMRAP – Rounds and Reps)

Amrap in 6 min

15 Cal Row

5 man makers 50/35
rest 2 min

Metcon (AMRAP – Rounds and Reps)

Amrap in 6 min

10 ring dips

10 Vups

10 burpees

Read More

STRENGTH 11/06/18

Da Factory Training – Strength Training

Muscle Clean + Strict Press + Close Grip OHS + Squat Jerk (3 x (2+2+2+2))

*in between sets, do 20 jump to lands in split position without weight. Practice correct footwork.

Pause Clean Deadlift to Mid Knee + Clean from the Floor + Front Squat + Jerk (5 Working Sets)

Clean Pull (3 x 5 @90%)

Chin Ups (3 x 10)

Weighted Hip Extensions (3 x 10)

Read More

FIT 11/06/18

Da Factory Training – CrossFit

Warm-up

AMRAP in 5 Min

10 Shoulder Taps

10 Mountain Climbers

10 Reverse Lunges (1-2)

2 Inch Worms

Conditioning

Metcon (Time)

2 rounds of 800m Run

Rest 45 sec in between

Metcon

Metcon (Time)

4 Rounds of

200m Farmers Carry (70/53)

20 Cal Row

12 C2B Pull ups

Read More

STRENGTH 11/05/18

Da Factory Training – Strength Training

Strict Muscle Snatch + Tall Snatch + Sotts Press

3 x (3+3+3)

*In between sets, do crossover symmetry and/or banded pull apart

Slow Snatch Deadlift + Hang Snatch

5 x (1+3)

Power Clean + Push Press

3 x (3+3)

Back Squat

2 x (10 – 8 – 6)

Read More
← Older posts