FIT 09/18

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

3 Rounds of

15 Db Thrusters (50/35)

15 Db Step Overs

(50/35)

Into 2 Rounds of

15 T2B

15 Cal bike

Into 1 round of

60 Kb swings (53/35)

Fit 09/17/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Push Press

5-3-2-2-1

Adding Weight

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap in 15 min

3 Bear Complexes (#135/93)

30 Dubs
Bear complex: 1 power clean + 1 front squat + 1 push press + 1 back squat + 1 push press (behind the neck)

Rest 2 min

Metcon (Time)

50-40-30-20-10

Dubs

BFSU

10-10-10-10-10

Push Press 135/93

Fit 09/16/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

5 Rounds of:

200m Run

200m Row

15 Front Squats (#135/93)

15 Cal Bike

10 Pull ups

10 HSPU

FIT 09/14/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

21-15-9

Hand Release Burpees

STOH w/ DBs (#50/35)

Calorie Row

Immediately into,

3 Rounds

21 Calorie Bike

15 Box Jumps

9 Alternating DB Snatches (1-1) (#50/35)

Metcon (Time)

21-15-9

Hand Release Burpees

STOH w/ DBs (#50/35)

Calorie Row

Immediately into,

3 Rounds

21 Calorie Bike

15 Box Jumps

9 Alternating DB Snatches (1-1) (#50/35)

FIT 09/13/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Snatch

Find a 1 Rep Max

(Squat or Power)

8 Min Cap

Metcon

Metcon (Time)

21-15-9

Power Snatch (#115/83)

T2B

Dubs x3

Front Rack Lunges (1-2) (#115/83)

Fit 09/12/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Partner Wod

15-15-15-15

Devil Presses (50/35)

Run 200m Together

25-30-35-40

Cal Bike

Run 200m Together

8-6-4-2

Rope Climb

Run 200m Together

FIT 09/11/19

Da Factory Training – CrossFit

Warm-up

Conditioning

Rowing:

6 Rounds of 200m Sprints

Metcon

Metcon (Time)

120 Russian twist (plate)

100 Wallballs (20/14)

80 STOH (#95/63)

60 Vups

40 Burpee to target

20 Ring Dips

FIT 09/10/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Back Squat

5 x 2

Adding Weight

Metcon

Metcon (Time)

4 Rounds of

300m Run

10 Deadlifts (#225/173)

15 Box Jumps (#24/20)

FIT 09/09/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 9 min

12 Kb Swings (53/35)

12 Hang Power Cleans (95/63)

12 Cal Row
Rest 2 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 9 min

12 Russian Kb Swings (53/35)

12 Thrusters (95/63)

12 Cal bike
Rest 2 Mn

Metcon (AMRAP – Rounds and Reps)

AMRAP in 9 Min

12 Burpees

12 C2B pull ups

20 DUBS

Fit 09/07

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Partner WOD

Buy in: 400 m run together

3 Rounds of

48 Cal Row

36 KB hang snatch (1-2) 53/35

24 KB Goblet Squat 53/35

12 Power Clean 135/93

Buy Out: 40 burpee over partner

FIT 09/06/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Snatch Balance

5 x 3 adding weight

Metcon

Metcon (Time)

7 Rounds of

10 ohs (#95/63)

10 pull ups

30 dubs

Fit 09/04

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3

Ascending Amrap in 30 min

Buy in 100 Synchro Air Squats

(15-30-45-60-75-90…)

Burpee Box jumps over

Front Squats 135/93

Cal Ski

Synchro BFSU

Front Rack Lunges (1-2) 50/35

FIT 09/03

Da Factory Training – CrossFit

Warm-up

Weightlifting

STOH

5 x 5

Increasing Weight

Metcon

Metcon (Time)

3 Rounds of:

500m Row

13 Clean n’ Jerk (#165/113)

13 Burpees over The bar

13 T2B

FIT 09/02/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

50 Double Unders

50 Back Squats (#95/63)

50 BFSU

50 Double Unders

50 Hand Release Pushups

50 Push Press (#95/63)

50 Double Unders

50 Wall Ball

50 DB Alt Snatches (1-2) (#50/35)

50 Double Unders

50 HSPU

50 Pull-ups

50 Double Unders

FIT 08/31/19

Da Factory Training – CrossFit

Metcon

Metcon (Time)

Buy in: 30 HSPU

21-15-9

Hang Squat Clean (#155/105)

Box Jump (30/24)

*500m/300m Row after each round

FIT 08/30/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Chest Press

7-7-7-7

Increasing Weight

Shoulder Press

3-3-3-3-3

Increasing Weight

barbell curls

10-10-10

Increasing Weight

Bulgarian Split Squat

3 x 10 (each leg)

BRIDGE

3 x 10 (each leg)

SINGLE LEG DEAD

3 x 10 (each leg)

Metcon

Metcon (No Measure)

EMOM for 12 min

Min 1: 15 wallballs (#20/14)

Min 2: 10 Cal Bike

Buy out: 800m Run

FIT 08/29/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

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

Dual DB ground 2 overhead (#40/20)

KB swings (#70/53)

10-20-30-40-50-60-70-80-90-100

Dubs

FIT 08/28/19

Announcements

BEACH WOD!
This Saturday, August 31st!
South Pointe Beach
9.30 AM

Monday 09/02 – Labor day
1 Class only at 10.00 AM

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Partner Wod

100 Cal Row

90 Cal bike

80 burpees

70 V Ups

60 Deadlifts (#225/173)

50 Db step overs (#50/35)

40 bar hops (1-1)

30 dB Russian twists (1-1) (#50/35)

20 Cal ski

100 m run together

FIT 08/27/19

Announcements

BEACH WOD!
This Saturday, August 31st!
South Pointe Beach
9.30 AM

Monday 09/02 – Labor day
1 Class only at 10.00 AM

Da Factory Training – CrossFit

Warm-up

Weightlifting

Back Squat

5-5-5-5-5

Adding Weight

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 min

2 rounds of Cindy*

7 Power Snatches (#115/83)
Rest 2 Min

*1 Round of Cindy: 5 Pull ups + 10 Push Ups + 15 Air Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 min

2 rounds of Cindy*

7 Push Presses (#115/83)
Rest 2 Min

*1 Round of Cindy: 5 Pull ups + 10 Push Ups + 15 Air Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 min

2 rounds of Cindy*

7 Thrusters (#115/83)
*1 Round of Cindy: 5 Pull ups + 10 Push Ups + 15 Air Squats

FIT 08/26/19

Announcements

BEACH WOD!
This Saturday, August 31st!
South Pointe Beach
9.30 AM

Monday 09/02 – Labor day
1 Class only at 10.00 AM

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

5 Rounds of:

20 DB Deadlifts (#50/35)

15 Hang Power Cleans (#115/83)

10 HSPU

200m Run

Fit 08/24/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

4 Rounds

27 Burpees

21 Cal Bike

15 Push Jerks (#135/93)

9 Alt DB Snatches (1-1) (#50/35)