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Daily WODs

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FIT 11/13

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min

7 Front Squats (95/63)

7 Push Press(95/63)

7 Chest Press

7 Leg Raises (Holding bb)
Rest 1 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min

7 Cal Row

7 Cal Bike

7 Cal Ski
Rest 1 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min

7 pull ups

7 T2B

7 ring dips

7 HSPU
Rest 1 Min

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Fit 11/11

Da Factory Training – CrossFit

Warm-up

Weightlifting

Back Squat

3-3-3-3-3

Adding weight

Metcon

Metcon (Time)

3 Rounds of:

27 Box Jump Over (24/20)

21 Burpee over Bar

15 Thrusters (95/63)

9 C2B pull ups

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M2b 11/10

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (Time)

3 Rounds of:

10 Cal Bike

20 Shoulder Taps (1-1)

20 Air squats

10 Burpees

10 Cal Ski

20 Mt Climbers (1-1)

20 V Ups

10 Burpees

10 Cal Row

20 Reverse Lunges (1-2)

20 Russian Twist

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Fit 11/10

Da Factory Training – CrossFit

Warm-up

Weightlifting

Squat Snatch

Find a Heavy Rep

Metcon

Metcon (Time)

350m Row

12 Power Snatches (#95/63)

24 wallballs

500m Row

18 Power Snatches

36 Wallballs

500m ski

36 Wallballs

18 Power Snatches

500m row

24 Wallballs

12 Power Snatches

350m Row

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FIT 11/09

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

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

Deadlift (#135/93)

Hang Power Clean (#135/93)

STOH (#135/93)
After Rounds 8,5,2 do 100 dubs

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M2b 11/07

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 23 min

15 Cal Bike

10 Burpee to Target

15 Cal Row

40 Dubs (singles x2)
Rest 2 Min

Metcon (Time)

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

Shoulder Tap + Push up

MT. Climbers (1-1)

5 Cal Ski after even Rounds (10,8,6,4,2)

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FIT 11/05

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Min

2 Man Maker (#40/20)

2 Devil Press (#40/20)

10/8 Cal SKi

50 Russian Twist (no Weight) (1-2)
Rest 2 Min

Metcon (Time)

9-11-13

Hang Power Snatches (#75/53)

Thrusters (#75/53)

Into 6-8-10

Hang power snatches (#95/63)

Thrusters (#95/63)

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FIT 11/04

Da Factory Training – CrossFit

Warm-up

Weightlifting

Deadlift

5-4-3-2-1

Find a heavy rep following those numbers

Metcon

Metcon (Time)

2 rounds of:

75 dubs

50 dB step ups (#50/35)

25 Deadlifts (#225/173)

600m run

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