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FIT 7/21/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Toy Soldiers

8 Jump Squats

6 Inch Worms

4 Burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min

2 Rope Climbs, 15′

6 Cleans, 155/115#

12 BSU

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min

8 Weighted Walking Lunges, 45/25#

8 Wall Balls, 20/18#

400m Run

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FIT 7/20/2017


Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (Time)

6 RFT

100m Run

8 Thrusters, 95/75#

6 Burpees Over The Bar

Metcon (Distance)

12 Interval Rows

30 sec on/ 30 sec off
Score is total distance rowed

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FIT 7/19/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP in 5min

10 Pass Throughs

8 Active Shoulders

6 Jumping Jacks

4 Alternating In-Place Lunge & Stretch

Metcon

Metcon (Time)

For Time

10-8-6-4-2

Shoulder to Overhead, 155/105#

Bar Muscle-Ups

Toes to Bars

Rest 2 minutes

2-4-6-8-10

Goblets squats, 1.5/1.0 pood

100m Run

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FIT 7/18/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP in 5 min

3 Snatch Grip DL

5 Scarecrow Pulls

6 Muscle Power Snatch

Metcon

Metcon (Time)

For Time:

15-12-9

Hang Power Snatch, 135/105#

Calorie Burn

Rest 90 sec

21-15-9

Deadlifts, 225/135#

HSPU

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FIT 7/17/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

800m Run

10 Shoulder Taps

10 Air Squats

10 HRPU

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 min

100m Run

8 Burpees

8 V-Ups

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 min

200m Row

8 KB Russian Swings, 2.0/1.5pood

6 Superman’s

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 min

30 DUs

8 Wallball Shots, 20/18#

6 Wallball Push-Ups

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FIT 7/15/2017

Da Factory Training – CrossFit

Warm-up

LandyBoy Special (No Measure)

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams Of 3

10 Min AMRAP

9 ALT DB Snatch, 70/55#

12 Bike Calories

150m Run

Metcon (AMRAP – Rounds and Reps)

In Teams Of 3

10 Min AMRAP

9 Lateral Burpee Bar Jump

12 Hang Power Clean, 135/95#

15 Box Jumps, 24/20″

Metcon (AMRAP – Rounds and Reps)

In Teams Of 3

10 Min AMRAP

9 Toe 2 Bar

12 KB Walking Lunges, 2/1.5 pd

15 DUs

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FIT 7/14/2017

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP in 6 minutes

2 Inch Worms

4 Broad Jumps

6 Lunges

8 Toy Soldiers

Metcon

Metcon (AMRAP – Reps)

EMOM for 30 minutes

Min1: 8 Deadlift, 185/135#

Min2: 10 DB STOH, 50/35#

Min3: 12 Wall Balls, 20/14#

Min4:14 Calorie Row

Min5: Max Effort of DUs

Min6: Rest
Score is highest score of DUs/Singles.

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FIT 7/13/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

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

BF Sit Ups

Flutter Kicks

Back Extension

Plank 2 Push Up

Metcon

Metcon (Time)

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

Power Cleans, 135/95#

*1 Round of “Cindy” After Each Set

5 Pull Ups

10 Push Ups

15 Air Squats

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FIT 7/12/2017


Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (Time)

Partner WOD: For Time

8 Rounds Relay Style,

200m Run

Then, 8 Relay Rounds

1 Rope Climb, 20′

10 Burpee Box Jump Over, 24/20″

15 Wall Ball Shots, 20/14#

Then, 80 Cal Burn

Finally , 8 Relay Rounds

5 Strict HSPU

10 Pistols (1,2,3,4)

15 Double Unders

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FIT 7/11/2017


Da Factory Training – CrossFit

Warm-up

Bring Sally Up, Bring Sally Down (No Measure)

Strength Work

Metcon (Weight)

EMOM for 8 minutes

1 Unbroken Complex*

*1 Deadlift + 1 Hang Clean + 1 Front Squat +

1 STOH + 1 Back Squat + 1 STOH
Score is final weight

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Metcon (Time)

With a running clock,

Rest 2 minutes.

Then, 21-15-9

Calorie Row

Deficit Push Ups, 45s

Rest 2 minutes

21-15-9

KB Swings, 1.5/1.0 pood

T2B

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