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Daily WODs

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FIT 10/03/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min

400m Run

4 Rope Climbs

14 STOH (#95/63)
Rest 2 min

Metcon (Time)

AMRAP in 10 min

12 SDHP (#95/63)

12 Burpees

12 Front Squats (#95/63)

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FIT 10/02/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Push Jerk

Find a 1 Rep Max

10 min Time Cap

Metcon

Metcon (Time)

Partner WOD

100 Cal Row

100 Wallballs

100 T2B

100 KB Swings (#53/35)

100 HRPU

100 Box Jumps (#24/20)

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FIT 10/01/19

Da Factory Training – CrossFit

Warm-up

Conditioning

1-Mile Run (Time)

Max Effort 1-Mile Run
Rest 1 Min

800m Run (Time)

Max Effort 800m Run

Metcon

Metcon (Time)

5 Rounds of

15/12 Cal Bike

9 Power Cleans (#165/113)

5 Bar Muscle ups

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M2B 09/28/19

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (Time)

400m run

400m row

40 burpees

40 leg raises

300m run

30 cal bike

30 burpees

30 bfsu

200m run

20 cal ski

20 burpees

20 v ups

100m run

100 jumping jacks

10 burpees

1 min plank hold

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Fit 09/27/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

800m Run

30 Db Chest press 50/35

30 Db Hammer Curl Each Arm

30 DB Russian Twist (1-2)

400m Run

30 Db Chest Press

30 Db Hammer Curl Each Arm

30 DB Russian Twist (1-2)

200m Run

30 Db CHest Press

30 Db Hammer Curl Each Arm

30 DB Russian Twist (1-2)

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FIT 09/26/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Back Squat

5×4

Adding Weight

Metcon

Metcon (Time)

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

Clean n Jerk (#135/93)

HSPU
*After Round 8 increase weight to (#165/113)

and do 50 dubs + 50 BfSU

* After round 5 increase weight to (#185/123)

and do 50 dubs + 50 BFSU

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FIT 09/25/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

3 Rounds of:

200m Run

17 Power Snatches (#95/63)

17 Box Jumps over (24/20)

17 C2B Pull ups
After Time Cap

Plank session everyone together

4 Rounds

1 min plank

30 sec right

30 sec Left

rest

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FIT 09/24/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Teams of 3

Buy in: 100 Wallballs (#20/14)

75 Db Hang Power Cleans (#50/35)

75 Db Front Squats

75 Db STOH

75 Cal Bike

50 Db Hang Power Clean (#50/35)

50 Db Front Squats

50 Db STOH

50 Cal Bike

25 Db Hang Power Clean (#50/35)

25 Db Front Squats

25 Db STOH

25 Cal Bike

Buy out: 100 Wallballs (#20/14)

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Move2Burn 09/21

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 3 Min

12/10 Cal Row

20 Lunges (1-2)
Rest 1 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 3 Min

10/8 Cal Bike

20 Air Squat
Rest 1 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 3 Min

10/8 Cal Ski

20 BFSU
Rest 1 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 3 Min

10 Burpees

20 Leg Raises
Rest 1 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 3 Min

100m Run

20 Cossack Squat(1-2)
Rest 1 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 3 Min

40 Mountain Climber ( 1 -2 )

20 Back Extension
Rest 1 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 3 Min

40y Sprint

20 Push Ups
Rest 1 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 3 Min

40y Broad Jump

20 Hollow Rock
Rest 1 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 3 Min

40 Jump Rope

20 V Ups
Rest 1 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 3 Min

40 High Knees (1-2)

20 Standing Toe Touches

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FIT 09/20/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Partner WOD

Buy In: 100 dubs + 50 Synchro Air Squats

30 Hang Squat Clean (#115/83)

30 Ring Dips

30 Synchro V ups

30 Cal bike

25 Hang Squat Clean (#135/93)

25 Ring Dips

25 Synchro V ups

30 Cal bike

20 Hang Squat Clean (#155/103)

20 Ring Dips

20 Synchro V ups

30 Cal bike

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FIT 09/19/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Power Clean

3-3-3-3-3

Adding Weight

Metcon

Metcon (Time)

400m Run

27 Alt Db Snatches (#50/35)

21 Power Cleans (#155/103)

15 Burpee Box jumps (24/20)

9 Cal Ski

400m Run

9 Cal Ski

15 Burpee Box Jumps

21 Power Cleans

27 Alt Db Snatches

400m Run

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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)

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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

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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)

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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)

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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

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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

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