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Daily WODs

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FIT 1/25/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

20s On / 10s Off for 12 Rounds

Hollow Rocks

Back Extension Rocks

Superman

Skill Work

Handstands

Beg: Learn To Get On Wall

Int: Practice Handstand Push Up

Adv: Practice Handstand Walks / Obstacles

Metcon

Metcon (Time)

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

Push Ups

Russian Swings, 2/1.5

Box Step Overs, 24/20″

100m Dual DB Farmers Carry, 50/35#

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FIT 1/24/2018

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (Time)

Partner WOD

Buy In:

250 Double Unders

*Every Time You Break/Switch: 5 Syncro Burpees

Into

10-8-6-4-2

Hang Squat Snatches, 155/105#

Bar Muscle Ups

Into

1000m Row

Into

25-20-15-10-5

Cal Bike

GHD Sit Ups

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FIT 1/23/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP in 6 minutes

15 Jumping Jacks

12 Mountain Climbers (1-1-2-2)

9 RussianTwists (1-1-2-2)

6 Med Ball Thruster

Strength Work

STOH

Perform 3 reps every 1:15 for 8 rounds. Start at 50% and build up to heavy 3RM.

Metcon

Metcon (AMRAP – Reps)

AMRAP in 16 minutes

20-15-10-5

Power Cleans, 115/80#

HSPU

Box Jump Overs, 24/20″

150m Run
Metcon Score: Run is 1 point.

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FIT 1/22/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP in 7 minutes

100m Run

8 BP OH Lunges

6 Plank 2 Push Up

4 Ninja Sit Ups

Metcon

Metcon (No Measure)

EMOM for 30 minutes

M1: 15/12 Cal Row

M2: 12 Toe 2 Bar

M3: 12 Over Head Squat

M4: 12 Burpees

M5 Rest

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FIT 1/20/2018

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (Time)

Teams Of 3:

120 Cal Row (Incoming Partner Must Complete 6 Burpee Over Rower Before Starting)

150 Single Arm DB STOH, 50/35#

180 Double Unders

2100m Bike

180 Deadlifts, 95/35#

150 Hang Power Snatch, 95/35#

120 Ring Rips

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FIT 1/19/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

10-8-6-4-2

Cal Bike

Windmills

Shoulder Taps

Air Squats

Down and Up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 minutes:

Buy In: 400m Run

1-2-3-4… Rope Climb

10 DB Power Snatch, 50/35#

20 Air Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 minutes

Buy In: 400m Run

1-2-3-4… Squat Clean Thruster, 165/115#

10 HR Push Ups

20 Lunges (In Place)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 minutes

Buy In: 400m Run

1-2-3-4… Bar Muscle Up

10 KB Deadlifts, 2p/1.5

20 Lateral BP Jumps, 45/25

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FIT 1/18/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

Shuttle Sprint Drills

Skill Work

Rope Climb

Beg: Learn To Support

Int: Practice Rope Climbs

Adv: Complete 6 Legless Rope Climbs

Metcon

Metcon (Time)

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

GHD Sit Ups

KB Swing, 2p/1.5

1 Man Maker, 35/20#
For scoring(Time): Add 1 second for every rep not completed.

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FIT 1/17/2018

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (AMRAP – Reps)

Partner WOD

5 Rounds – (1Min At Each Station)

Wall Balls, 20/14#

SDHP, 115/80#

Box Jumps, 30/24″

Push Press, 115/80#

Cal Row

Rest

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FIT 1/16/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

then,

Burgener

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 30 minutes

40 Double Unders

6 Power Snatches, 135/95#

12 Cal Bike

18 Toes to Bar

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FIT 1/15/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

20-18-16-14-12-10

BF Sit-ups

Mountain Climbers (1-1-2-2)

6 Cal Row After Each Set

Strength Work

2 Hang Power Clean + 1 Full Clean

Every 90 seconds for 7 rounds. Start at 30% of Power Clean max and increase weight every round.

Metcon

Metcon (Time)

200m Run

20 Burpees

20 Thrusters, 115/80#

20 C2B Pull Ups

200m Run

15 Burpees

15 Thrusters

15 C2B Pull Ups

200m Run

10 Burpees

10 Thrusters

10 Chest to Bar Pull Ups

Read More

FIT 1/13/2018

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (Time)

Teams of 3:

800m DB Run, 40/30#

Into

6 Rounds:

3 Rope Climbs

9 Power Snatch, 135/95#

18 HSPU

Into

6 Rounds:

3 Wall Walks

9 Power Cleans, 185/135#

18 Pistols

Into

800m DB Run

Read More

FIT 1/12/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Down & Ups

10 Lunges w/ Twist (1-2-3-4)

10 Shoulder Taps (1-2-3-4)

10 Air Squats

Strength Work

Front Squat

Every 2 minutes for 7 rounds perform 5 Front Squats. Start at 50% and build up to heavy 5RM.

Metcon

Metcon (Time)

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

SDHP, 115/80#

Single Arm DB STOH, 50/35#

Toe 2 Bar

BP Burpee

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FIT 1/11/2018

Announcements

Hey Fam!

Reminder, On Ramp sessions begin January 8th so do not forget to reserve for classes in advance and sign-in upon arrival.

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

20 seconds On / 10 seconds Off for 16 minutes

Inch Worms

Straight Leg Sit Ups

Leg Lifts

Supermen

Skill Work

Handstands

Beg: Headstand/Handstand to Wall

Inter: Practice Handstand Walks

Adv: 3 Attemps Max Dist.

Metcon

Metcon (AMRAP – Reps)

40 seconds On / 20 seconds Off for 20 minutes

Row

Thrusters, 45/35#

KB Swings, 1.5/1

Mountain Climbers

Read More

FIT 1/10/2018

Announcements

Hey Fam!

Reminder, On Ramp sessions begin January 8th so do not forget to reserve for classes in advance and sign-in upon arrival.

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (Time)

Partner WOD

80 Box Jumps, 24/20″

200m Syncro Run

60 Alternating Hang DB Power Snatch, 50/35#

200m Syncro Run

40 Cal Bike

200m Syncro Run

20 Muscle Ups

200m Syncro Run

Read More

FIT 1/9/2018

Announcements

Hey Fam!

Reminder, On Ramp sessions begin January 8th so do not forget to reserve for classes in advance and sign-in upon arrival.

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

Shuttle Run Drills

Metcon

Metcon (No Measure)

EMOM for 30 minutes

M1: 6 Bar Facing Burpee Bar Jump

M2: 9 STOH, 135/95#

M3: 12 GHD Sit Ups

M4: 24 Step Walking Lunges

M5: 48 DUs

M6: Rest

Read More

FIT 1/8/2018

Announcements

Hey Fam!

Reminder, On Ramp sessions begin January 8th so do not forget to reserve for classes in advance and sign-in upon arrival.

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Strength Work

Power Snatch + Hang Squat Snatch

Perform 1 rep for each movement every 1:15 for 7 rounds. Start at 50% and build up to heavy 1RM.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes

55 Deadlift

55 Wall Balls

55 Cal Row

55 HSPU

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FIT 1/6/2018

Announcements

Hey Fam!

Reminder, On Ramp sessions begin January 8th so do not forget to reserve for classes in advance and sign-in upon arrival.

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (AMRAP – Reps)

Team Of 3

AMRAP in 15 minutes

30-20-10

Cal Bike

KB Swing, 2p/1.5

Knees 2 Elbow

Metcon (AMRAP – Reps)

AMRAP in 15 minutes

30-20-10

Hang Squat Clean, 135/95#

Ring Dips

GHD Sit Ups

Read More

FIT 1/5/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

20 seconds On / 10 seconds Off

Plank to Push Up

Leg Lift

Russian Twist

Back Extensions

Skill Work

Rope Climb

Beginner: Learn To Support

Intermediate: 5 Consistent Height Rope Climbs

Advanced: 1 Legless + 1 Strict + 1 L Sit

Metcon

Metcon (No Measure)

EMOM for 25 minutes

Min 1: 8 HR Burpees

Min 2: 10 Dual DB Power Clean

Min 3: 12 HSPU

Min 4: 14 Box Step Overs

Min 5 Rest

Read More

FIT 1/4/2018

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Skill Work

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon

Metcon (Time)

Partner WOD

2 Rounds

80 Wall Balls

60 Cal Row

40 Toe 2 Bar

20 Cal Bike

Read More

FIT 1/3/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

300m Run

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Strength Work

Deadlift

Perform 5 Deadlifts every 90 seconds for 6 rounds. Start at 50% and build up to heavy 5RM. Score is final weight achieved.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes

15 Box Jumps

12 Hang Power Snatch, 105/75#

9 Burpee to 6″ Target

Read More

FIT 1/2/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

10-8-6-4-2

Straight Leg Sit Ups

Mountain Climbers

Jumping Lunges

100m Row

Strength Work

Strict Press (Weight)

EMOM for 8 rounds, perform 3 Strict Press. Increase weight every 2 rounds. Score is final weight achieved.

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Read More
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