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FIT 5/25/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds with a Partner

Junkyard Dog

300m Synchronized Run

Metcon

White (Time)

5 Rounds for time of:

3 Rope Climbs, 15′

10 Toes-To-Bar

21 Walking Lunge Steps (45# plate overhead)

400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here

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FIT 5/24/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

Buy-In: 400m Run

4 Rounds

5 Strict Press

5 Hang Power Cleans

20 Jumping Jacks

Metcon

The Korean Remix (Time)

Partner WOD: 5 RFT

24 Wallballs – 20/16#

19 HPC – 135/95#

81 DUBs

Buy-Out: 35 Calorie row

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FIT 5/23/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Pass Through

20 Shoulder Taps

150m Run

Metcon

Gator (Time)

8 Rounds for time of:

5 Front Squats, 185#

26 Ring Push-ups
In honor of U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, was killed by enemy fire on May 26, 2008
To learn more about Gator click here

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FIT 5/22/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

15 Jumping Jacks

15 BFSU

15 Hip Bridges

Metcon

Partner Hero WOD “Small” (Time)

3 RFT

1000m Row

50 Burpees

50 Box Jumps – 24/20″

800m Synchronized Run

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FIT 5/19/2017


Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Tyler (Time)

5 Rounds for time of:

7 Muscle-ups

21 Sumo Deadlift High-Pulls, 95#
In honor of 1LT Tyler E. Parten, 24, of AR, died Sept. 10 in Konar province, Afghanistan.
To learn more about Tyler click here

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FIT 5/18/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

5 Deadlifts

5 Front Squats

5 Push Press

5 KB Swings

Metcon

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here

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FIT 5/17/2017


Da Factory Training – CrossFit

Warm-up

Metcon

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here

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FIT 5/16/2017


Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20#

3 Handstand Push-ups

1 Power Clean, 225#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004
To learn more about Holleyman click here

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FIT 5/15/2017

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

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FIT 5/13/2017


Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Abbate (Time)

For Time:

Run 1 mile

21 Clean and Jerks, 155#

Run 800 meters

21 Clean and Jerks, 155#

Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here

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