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Daily WODs

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FIT 03/18

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

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

DB/kB/or (whatever you have)Step UP

DB front rack lunges

HRPU

Every 2 min… 5 burpees!
Extra credit?..

Go outside for a 1 mile run!

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Fit 03/16

Da Factory Training – CrossFit

Warm-up

Weightlifting

Push Press

5-3-2-2-1

Metcon

Metcon (Time)

3 Rounds of

25 Hang Power Cleans (#95/63)

15 Kb Swings (#53/35)

25 Goblet Squats (#53/35)

15 Vups

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M2B 03/14

Da Factory Training – Move2Burn

Warm-up

Conditioning

Metcon (Time)

As teams of 3 complete 2500m on the Ski

Switch every 150m.

Metcon

Metcon (Time)

5 rounds of

150 m run

15 squat to lunge (1-1)

15 cal Row

15 push ups

15 hop over parallette (1-1)

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Fit 03/14

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Buy in: 100 Double Unders

“3 Rounds of “”Kelly”””

400m Run

30 Box Jumps (24/20)

30 Wall Ball (#20/14)

Buy out: 50 Cal Bike

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Fit 03/13

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

10 Rounds of

2 Front Rack Lunges (1-2) (#115/83)

2 STOH (#115/83)

4 Burpees

4 C2B Pull Ups
*Every 3 min do 15 BFSU

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Fit 03/11/20

Da Factory Training – CrossFit

Warm-up

Weightlifting

Snatch

Find a heavy Snatch 8 minute cap

Metcon

Metcon (Time)

Teams of 3

100 Burpee Box Jumps Over (24/20)

100 Front Squats (# 95/63)

400m Run Together

100 Power Snatches (# 95/63)

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FIT 03/10/20

Da Factory Training – CrossFit

Warm-up

Weightlifting

Back Squat

Find 10 Rep Max

Metcon

Metcon (No Measure)

EMOM in 24min

Min 1: 15/12 Cal Row

Min 2: 5 Man Makers (#50/35)

Min 3: 15 Wallballs (20/14)

Min 4: Rest

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Fit 03/09

Da Factory Training – CrossFit

Warm-up

Weightlifting

Clean and Jerk

Find a 1 rep max

Metcon

Metcon (Time)

3 Rounds of

15 Clean n Jerk (#155/103)

10 t2b

15/12 Cal Bike

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M2B 03/07

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (Time)

1 mile run

1 mile bike

100 dubs

100 BFSU

100 Air Squats

500m Row

500m Ski

50 Dubs

50yd burpee broad jump

250m Run

25 dubs

25yd walking lunges

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Fit 03/06

Da Factory Training – CrossFit

Warm-up

Accessory work

Chest Press Or Bulgarian Split Squat

Chest press 4×6

Bulgarian 3×10 each leg

Metcon

Metcon (Time)

Buy in 35 Burpees

45 Hang Power Snatches (#75/53)

30 Box jumps Over (24/20)

15 Cal ski

50 leg Raises (holding barbell)

15 Cal Ski

30 box jumps over

45 Hang Power Snatches

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Fit 03/03

Da Factory Training – CrossFit

Warm-up

Weightlifting

Hang Squat Clean

2-2-2-2-2

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap in 8min

200m Farmers Walk (#70/53)

15/12 Cal Bike
Rest 2 min

Metcon (AMRAP – Rounds and Reps)

Amrap in 8 min

200m Run

2 rounds of Cindy

*cindy: 5 pull up +10 push up + 15 air squat
Rest 2 min

Metcon (AMRAP – Rounds and Reps)

Amrap in 8

200m Farmers walk (#70/53)

60 dubs

15/12 Cal bike

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FIT 03/02

Da Factory Training – CrossFit

Warm-up

Weightlifting

Push Jerk

4×9 @ 60%

Metcon

Metcon (Time)

Filthy Fifty

50 Box Jumps (24/20)

50 Jumping Pull-Ups.

50 Kettlebell Swings (#53/35)

50 Walking Lunges (bodyweight)

50 Knees-to-Elbows.

50 Push Press (#45/33)

50 Back Extensions.

50 Wall Ball Shots

50 burpees

50 Dubs

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M2b 02/29

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (Time)

21 – 15 – 9

Cal Row

Burpees

Cal Bike

Crossed mountain climber (1-1)

Then… 800m run

21 – 15 – 9

Cal Ski

Shoulder Taps (1-1)

V ups x2

Ring Rows

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