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FIT 10/5/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

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

Bicycle Kicks

Toe Touches

Flutter Kicks

Plank Twists

Skill Work

Rope Climb

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP In 16 minutes

40 DUs

30 Step Walking Lunges

20 Toes to Bar

100m Sandbag Run, 60/40#

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10/04/2017 LEANMACHINE

Da Factory Training – LeanMachine

Warm-up

2 – 300 yd shuttle runs

3 – 60 yd suicide sprints

Metcon

AMRAP in 10 minutes

10 – Burpees

15 – Weighted In-place lunges

20 – Bike Calories

Rest 1 minute

AMRAP in 10 minutes

10 – BP shoulder Press

15 – back extensions

20 – Calorie Row

Rest 1 minute

AMRAP in 10 minutes

10 – Push-ups

15 Box Step-ups with BP

60 Singles

Rest 1 minute

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FIT 10/3/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

21 BF Sit-ups

15 Mountain Climbers

9 Air Squats

Skill Work

Metcon (No Measure)

2 Rounds

15 Snatch High Pull

12 Hang Power Snatch

9 OHS

Strength Work

Metcon (Weight)

EMOM for 8 minutes

1 Hang Full Snatch
Build up to heavy daily single.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP In 9 minutes

3-6-9-12

Power Snatch, 95/65#

Pull-ups

Box Jumps, 24/20″

Metcon (AMRAP – Rounds and Reps)

AMRAP In 9 minutes

3-6-9-12

Cal Bike

KB Swing, 2.0/1.5#

Goblet Squat

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FIT 10/2/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

30-20-10

Straight Leg Sit-ups

Leg Lifts

Back Extension

Plank to Push-up

150m Run

Skill Work

Metcon (No Measure)

2 Hang Power Clean

2 Thrusters (Bar)

Metcon

Metcon (Time)

Buy In: 800m Row

3 Rounds,

30 Wall Balls, 20/14#

20 Burpees

10 Hang Power Clean, 155/115#

Buy Out: 800m Run

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FIT 9/30/2017

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams Of 3:

AMRAP In 9 minutes,

15 OHS, 135/95#

30 Toes to Bar

60 Bar Hops

Metcon (AMRAP – Rounds and Reps)

AMRAP In 9 minutes,

15 Cal Bike

30 Burpees

60 DUs

Metcon (AMRAP – Rounds and Reps)

AMRAP In 9 minutes,

15 Cal Row

30 KB Swing, 1.5/1.0#

60yd Sandbag Shuttle Run

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FIT 9/29/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

EMOM For 8 minutes,

690yd Shuttle Sprint

Metcon

Metcon (Time)

Buy In: 50 Box Jump Over, 24/20″

4 Rounds:

7 Hang Power Clean, 135/95#

5 Front Squats, 135/95#

3 Push Press, 135/95#

Buy Out: 50 Box Jump Over, 24/20″

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FIT 9/28/2017


Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Skill Work

Metcon (No Measure)

10-8-6-4-2

OHS (Bar)

Front Squat

Back Squat

Metcon

Metcon (Time)

1 Mile Run

Rest 2 minutes

5 Rounds:

15 Cal Row

12/12 DB STOH, 45/30#

9/9 Front Rack Lunges, 45/33#

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FIT 9/27/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

Rowing Intervals:

30/30 For 6 Rounds

then,

20-10-5

Mountain Climbers

Back Extensions

Metcon

Metcon (Time)

10,9,8,7….1

Russian Swings, 2.0/1.5#

Box Jumps, 30/24″

GHD Sit-ups

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