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Daily WODs

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FIT 7/27/18

Da Factory Training – CrossFit

Warm-up

5 min AMRAP

10 Air Squats

8 Rev Lunges

6 Plank 2 Push up

2 Inch Worm

Metcon (Time)

3 Rounds of

20 Back Squats (135/93)

200m Run

2 Rounds of

30 HRPU

30 Ring Dips

1 Round of

400m Ski Erg

40 BFSU

4 Burpee + Bar Muscle Up

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FIT 07/26/18

Da Factory Training – CrossFit

Warm-up

Dynamic

Skill Work

Skill: 8min to work on

Beg. Handstand

Int. Handstand Push up

Adv Handstand Walk

*Coaches choice on goals and sets

Metcon (Weight)

EMOM x 15

Min 1: 8 Power Cleans (165/113)

Min 2: 10 Push Press (165/113)

Min 3: 12 Deadlifts (165/113)
800M Run immediately after wod

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FIT 07/25/18

Da Factory Training – CrossFit

Warm-up

3 Rounds of

10 Toy Soldiers

10 Jumping Squats Air squats

30 sec Plank hold

Metcon (Time)

Partner WOD

50 Cal Row

50 Goblet Squats (70/53)

100 Double Unders

40 Cal Row

40 Goblet Squats

100 Double Unders

30 Cal Row

30 Goblet Squats

100 Double Unders

20 Cal Row

20 Goblet Squats

100 Double Unders

10 Cal Row

10 Goblet Squat

100 Double Unders

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FIT 07/24/18

Da Factory Training – CrossFit

Warm-up

400m Run

Then

10-8-6-4-2

PVC Good Morning

PVC Back Rack Rev Step Lunges

PVC Behind Neck Strict Press

1 Inch Worm

Strength Work

Push Jerk

EMOM X 8

3 Push Jerks Add Weight every 2 rounds

Metcon (Time)

21-15-9

Cal Bike

Hang Power Snatch (95/63)

Box Jumps (30/24)

C2B Pull ups

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FIT 07/23/18

Da Factory Training – CrossFit

Warm-up

AMRAP in 5 Min

15 Jumpung Jacks

12 BF Sit Ups

9 Air Squats

6 HRPU

Metcon (Time)

5 Rounds of

250 m Run

15 Thrusters (115/83)

10 Burpees Over the bar

15 SDHP (115/83)

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FIT 07/21/18

Da Factory Training – CrossFit

Metcon (Time)

Teams of 3

3 Rounds

60 Deadlifts (185/135)

45 Cal Ski

Into

3 Rounds

45 Hang Squat Clean (115/80)

60 Push Ups

*Every Time You Switch: Incming Partner Must Complete 8 Hang KB Snatch

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FIT 07/20/18

Da Factory Training – CrossFit

Warm-up

AMRAP IN 7 Min

30 BF SIt Ups

20 Plank To Push Up

10 Step Ups

5 Broad Jumps

Strength Work

Back Squat (EMOM X 9. Increasing weight)

Min 1 – 3: 3 Back squats

Min 4 – 6: 2 Back squats

Min 7 – 9: 1 Back squats

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Min

15 Box Jump (24/20)

12 Push Press (95/63)

9 Toes 2 Bar

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FIT 07/19/18

Da Factory Training – CrossFit

Warm-up

Dynamic

Skill Work

Pistol

Beg: Practice Pistol

Int: Paused Pistol

Adv: 3 Attemps Each Leg: Max Unbroken Pistols

Metcon (Time)

3 rounds of

21 KB swings (70/53)

15 KB lunges (1-1) (70/53)

9 Power Cleans (205/153)

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FIT 07/18/18

Da Factory Training – CrossFit

Warm-up

2 rounds of

10 PVC pass throughs

15 PVC Ohs

200m run

15 PVC Ohs

10 PVC pass throughs

Metcon (Time)

PARTNER WOD

Buy In: 600m Syncro Run

Then

4 Rounds

30/22 Cal Bike

24 Burpees Over Bar

18 Snatches (any style) (135/95)

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FIT 07/17/18

Da Factory Training – CrossFit

Warm-up

Amrap in 5min

20 Mountain Climbers

10 Toy Soldiers

20 PVC Good Mornings

10 No Push Up Burpee

Metcon (No Measure)

EMOM X 25

M1: 8 Deadlifts (225/155)

M2: 12 Pull Ups

M3: 16 Vups

M4: 48 Double Unders

M5: Rest

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FIT 07/16/18

Da Factory Training – CrossFit

Warm-up

400m Run

Then

10-8-6-4-2

Rev Step Lunges

Broad Jump

Plank To push up

1 Inch Worm

Strength Work

Complex

EMOM X 8

1 Hang Squat Clean + STOH

Increase Weight Every 2 Rounds

Metcon

Metcon (Time)

21-18-15-12-9

Cal Row

Front Squats (105/75)

HSPU

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FIT 07/13/18

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

Then

5-4-3-2-1

Toy Soldiers 1-1-2-2

Cossack Squat 1-1-2-2

Air Squat Jump

Inch Worm

Weightlifting

FRONT SQUAT

EMOM X 9

1 Front Squats + 2 STOH

Increase Weight Every 3 Rounds

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 13 Min

7-9-11-13-15…

OHS #95/63

Barbell Wipers

Cal Bike

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FIT 07/12/18

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Skill Work

Rope Climbs

Beg: Learn To Support

Int: Practice Rope Climbs

Adv: 3 X L Sit Rope Climbs / Legless

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 14 Min

9-12-15-18-21…

Cal Row

Hang Power Cleans #115/83

Toes 2 Bar

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FIT 07/11/18

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds with Partner

20 Cal Bike Between Both

15 Air squats each

15 HRPU each

20 Cal Ski Between both

Metcon

Metcon (Time)

Teams Of 2

30 Bar Facing Burpees Over Bar

200m Synchro Run

30 Thrusters #115/83

200m Synchro Run

30 Clean and Jerks #165/115

200m Synchro Run

30 Bar Facing Burpees Over Bar

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FIT 07/10/18

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Plank To Push Up

10 Mountain Climbers

10 Rev Step Lunges

10 Air Squats

Weightlifting

BACK SQUAT

EMOM X 8

3 Back Squats

Increase Weight Every 2 Rounds

Metcon (Time)

50-40-30-20-10

Dubs

Wall Balls

10-10-10-10-10

Power Snatches #95/63

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FIT 07/09/18

Da Factory Training – CrossFit

Warm-up

400m run

Then

10-8-6-4-2

Jumping Jacks

Broad Jumps

Straight Leg Sit ups

2 Inch Worms

Metcon (Time)

2 Rounds

25 Deadlifts (185/135)

20 HSPU

15 Cal Bike

10 Box Jump Overs (30/24)

5 Ring Muscle-Ups

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FIT 07/07/18

Da Factory Training – CrossFit

Warm-up

DYNAMIC

Metcon

Metcon (Time)

Teams Of 3

800m Medball Run 30/20#

4 Rounds

28/21 Cal Bike

21/18 Cal Ski

Into

400m Dual KB Run 70/53#

Into

4 Rounds

28 Hang Power Snatch 105/73#

21 Burpee Pull Ups

800m Medball Run

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FIT 07/06/18

Da Factory Training – CrossFit

Warm-up

3 rounds of

100 m run

10 mountain climbers (1-1)

10 air squats

10 cal bike

Strength Work

2 Hang Power Clean + 1 Full Clean (EMOM x 10min 1 Complex )

Metcon

Metcon (Time)

50 Bfsu

50 Dubs

3 Squat Cleans (205/ 153)

40 Bfsu

40 dubs

3 Squat Cleans

30 Bfsu

30 Dubs

3 Squat Cleans

20 Bfsu

20 Dubs

3 Squat Cleans

10 Bfsu

10 Dubs

3 Squat Cleans

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FIT 07/05/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

5 min Amrap

10 PVC Pass Throughs

8 PVC OHS

6 Plank 2 Push Up

2 Inch Worms

Skill Work

Skill: Handstand

Metcon

Metcon (Time)

4 Rounds of

300m Row

15 Push Jerks #115/83

300m Run

15 Front Squats #115/83

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FIT 07/04/2018

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

A: Metcon (AMRAP – Rounds and Reps)

Teams Of 2

AMRAP in 13 Min

2 Legless Rope Climbs

2 X 100m DB Run

20-22-24-26…

Alt. DB Power Snatch #50/35
rest 3min

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 13 Min

20-22-24-26…

Over Head Squat #115/85

Cal Ski

Cal Row

Read More
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