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Daily WODs

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FIT 09/10

Da Factory Training – CrossFit

Warm-up

Weightlifting

Push Jerk

Find a Heavy Rep

From the rack

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 Min

200m run

15 STOH (#115/83)

25 single leg Vups (1-2)

15 cal bike

3 Rope Climbs

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FIT 09/08

Da Factory Training – CrossFit

Warm-up

Weightlifting

Front Squat

2-2-2-2-2

Metcon

Metcon (Time)

50 wallballs (#20/14)

50 dubs

25 hang power clean (#135/93)

50 dubs

25 cal row

50 dubs

25 hang power clean

50 dubs

50 Wallballs

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VIRTUAL 09/04

Announcements

Virtual classes!

Crossfit (Monday, Wednesday, Friday – 11.00 AM) – Meeting ID – 849 860 531
https://us02web.zoom.us/j/849860531

Lean Machine (Tuesday 7.00 PM) – Meeting ID – 474 998 1011
https://us02web.zoom.us/j/4749981011

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (Time)

27-21-15-9-3

Power clean

Burpees over barbell / DB

HRPU

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VIRTUAL 09/03

Announcements

Virtual classes!

Crossfit (Monday, Wednesday, Friday – 11.00 AM) – Meeting ID – 849 860 531
https://us02web.zoom.us/j/849860531

Lean Machine (Tuesday 7.00 PM) – Meeting ID – 474 998 1011
https://us02web.zoom.us/j/4749981011

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (Time)

5 rounds

200 mt run

20 Thrusters

20 Single Leg Vups

20 SDHP

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FIT 09/02

Da Factory Training – CrossFit

Warm-up

Weightlifting

1 Power Clean + 3 Hang Power Clean + 2 STOH

Adding Weight

Metcon

Metcon (Time)

3 Rounds Of:

12 Hang Squat Cleans (#135/93 )

18 Box jumps Over (24/20)

400m Run

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FIT 09/01

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Buy in: 50 Stoh (#95/63) + 50 BFSU

21 KB Swings (#53/35)

21 Burpees Over the bar

15 SDHP (#95/63)

15 Burpees Over the bar

9 Cal bike

9 Burpees Over the bar

Buy out: 50 BFSU + 50 STOH (#95/63)

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Virtual 08/31

Announcements

Virtual classes!

Crossfit (Monday, Wednesday, Friday – 11.00 AM) – Meeting ID – 849 860 531
https://us02web.zoom.us/j/849860531

Lean Machine (Tuesday 7.00 PM) – Meeting ID – 474 998 1011
https://us02web.zoom.us/j/4749981011

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (Time)

5 rounds of

15 Clean and jerk

30 crunches

15 Goblet Squat

30 mountain climbers (1-1)

Buy out: Russian 100 kB swings

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FIT 08/31

Announcements

Virtual classes!

Crossfit (Monday, Wednesday, Friday – 11.00 AM) – Meeting ID – 849 860 531
https://us02web.zoom.us/j/849860531

Lean Machine (Tuesday 7.00 PM) – Meeting ID – 474 998 1011
https://us02web.zoom.us/j/4749981011

Booty Building (Tuesday and Thursday 6.00 PM) -Meeting ID – 854 7717 2310
https://us02web.zoom.us/j/85477172310

Core Blaster (Wednesday 6.00 PM) – Meeting ID – 845 2713 4507
https://us02web.zoom.us/j/84527134507

Da Factory Training – CrossFit

Warm-up

Weightlifting

Shoulder Press

3-3-3-3-3

From the rack.

Adding Weight.

Metcon

Metcon (Time)

3 Rounds of

75 Dubs

15 Power Snatches (#95/63)

75 Air squats

15 T2B

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Fit 08/29

Announcements

Virtual classes!

Crossfit (Monday, Wednesday, Friday – 11.00 AM) – Meeting ID – 849 860 531
https://us02web.zoom.us/j/849860531

Lean Machine (Tuesday 7.00 PM) – Meeting ID – 474 998 1011
https://us02web.zoom.us/j/4749981011

Booty Building (Tuesday and Thursday 6.00 PM) -Meeting ID – 854 7717 2310
https://us02web.zoom.us/j/85477172310

Core Blaster (Wednesday 6.00 PM) – Meeting ID – 845 2713 4507
https://us02web.zoom.us/j/84527134507

Da Factory Training – CrossFit

Metcon

Metcon (Time)

1 Mile Run

21 Clean and Jerks (#155/103)

800 m Run

21 Clean and Jerks (#155/103)

1 mile Run

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M2B 8/29

Announcements

Virtual classes!

Crossfit (Monday, Wednesday, Friday – 11.00 AM) – Meeting ID – 849 860 531
https://us02web.zoom.us/j/849860531

Lean Machine (Tuesday 7.00 PM) – Meeting ID – 474 998 1011
https://us02web.zoom.us/j/4749981011

Booty Building (Tuesday and Thursday 6.00 PM) -Meeting ID – 854 7717 2310
https://us02web.zoom.us/j/85477172310

Core Blaster (Wednesday 6.00 PM) – Meeting ID – 845 2713 4507
https://us02web.zoom.us/j/84527134507

Da Factory Training – Move2Burn

Warm-up

3 Rounds of:

10 Toy Soldiers (1-1)

10 Jumping Squats

10 Shoulder Taps (1-1)

100m Run

Metcon

Metcon (No Measure)

6 Rounds of

50m Sprint Run
Return Jogging

Metcon (AMRAP – Rounds and Reps)

AMRAP in 25 Min

5 Cal Bike

15 Burpees

25 Cal Row

35 Mt. Climbers (1-1)

450m Ski

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FIT 08/28

Announcements

Virtual classes!

Crossfit (Monday, Wednesday, Friday – 11.00 AM) – Meeting ID – 849 860 531
https://us02web.zoom.us/j/849860531

Lean Machine (Tuesday 7.00 PM) – Meeting ID – 474 998 1011
https://us02web.zoom.us/j/4749981011

Booty Building (Tuesday and Thursday 6.00 PM) -Meeting ID – 854 7717 2310
https://us02web.zoom.us/j/85477172310

Core Blaster (Wednesday 6.00 PM) – Meeting ID – 845 2713 4507
https://us02web.zoom.us/j/84527134507

Da Factory Training – CrossFit

Warm-up

Weightlifting

Thruster

1-1-1-1-1

Find a 1 Rep Max

Metcon

Metcon (No Measure)

EMOM x 20 Min

Min 1: 7 Thrusters (#95/63)

Min 2: 10 Cal bike

Min 3: 10 Front Rack Lunges (1-2) (#95/63)

Min 4: 10 Cal Ski

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