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

Daily WODs

← Older posts Newer posts →

FIT 11/21/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

1 mile run

20 DB Snatches (#50/35)

20 Wallballs (#20/14)

800m run

20 DB Snatches

20 wallballs

400m Run

20 DB snatches

20 wallballs

200m Run

20 DB snatches

20 wallballs

Read More

Fit 11/20

Da Factory Training – CrossFit

Warm-up

Weightlifting

Chest Press

5×5 adding weight

Deadlift

5×3 adding weight

Metcon

Metcon (Time)

3 Rounds of

15 Burpee Box Jumps

30 Deadlifts (#185/123)

15 Cal bike

Read More

Fit 11/19/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Clean and Jerk

Find a 1 rep max in 10 min

Metcon

Metcon (Time)

35 Power Cleans (#135/93)

25 STOH (#135/93)

20 Cal Row

120 Dubs

20 Cal Row

25 STOH

35 Power Cleans

Read More

Fit 11/18/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Back Squat

4×4 Adding Weight

Shoulder Press

3×5 light

3×2 medium

3×1 heavy

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8min

As Partners share reps

18 cal bike

18 goblet squats (#53/35)

18 Pull ups
Rest 2 min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min

As Partners share reps

12 Cal Ski

24 kB swings (#53/35)

24 Vups

24 Ring Dips

Read More

M2B

Da Factory Training – Move2Burn

Warm-up

AMRAP in 6 Min

Jump ladder over parallettes + backwards run

Metcon

Metcon (Time)

Buy in: 800m Skierg + 800m Row

Then…

4 Rounds of:

55 Air Squats

40y burpee broad jump

25 HRPU

10 Side V ups(each side)

Read More

FIT 11/16/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Buy in: 1 mile Run

Then,

3 Rounds

15 DB Snatches (1-1) (#50/35)

200m OH Walk w/ KB (#55/35)

15 DB Front Squat w/ Lunges (#50/35)

Read More

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

Read More

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

Read More

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

Read More

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

Read More

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)

Read More

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

Read More

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

Read More

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

Read More

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

Read More

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

Read More

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

Read More

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)

Read More
← Older posts Newer posts →