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FIT 11/30/2017

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP In 6 minutes

3-6-9-12-15…..

BF Sit Ups

Bicycle Kicks (1,1,2,2)

10 Double Unders

Skill Work

Rope Climb

Metcon

Metcon (No Measure)

40 seconds On / 20 seconds Off for 20 minutes:

M1: Cal Row

M2: KB Swings, 1.5/1.0#

M3: BP Burpees

M4: Walking Lunges

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FIT 11/29/2017

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Hang Squat Clean

Type the details of the weightlifting
Every 90 seconds for 7 rounds perform 2 reps. Start at 50% and increase weight every round.

Metcon

Metcon (Time)

In teams of 2,

500m Syncro Med Ball Run

50 Wall Balls, 20/14#

50 Pull Ups

400m Syncro Med Ball Run

40 Thrusters

40 C2B Pull Ups

300m Syncro Med Ball Run

30 Squat Cleans, 135/95#

30 Bar Muscle Ups

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FIT 11/28/2017

Announcements

Last day to register for our “Star Wars: Dark vs. Light” event is Thursday, November 30th! Reminder, registration is $30 and includes a shirt.

Also, don’t forget to get your hands on our “Legends Are Born In Da Factory” t-shirts and/or tank tops for only $20!

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

15-12-9-6-3

Straight Leg Sit Ups

Mountain Climbers

Plank to Push-up

Back Extension

Strength Work

Deadlift

Every 1:15 for 8 rounds, perform 2 deadlifts. Start at 50% and build up to heavy double.

Metcon

Metcon (AMRAP – Reps)

AMRAP In 17 minutes

20 Double Unders

2-4-6-8-10-12…

ALT DB Snatch, 50/35#

Box Jump, 30/24″

Cal Bike

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FIT 11/27/2017

Announcements

Last day to register for our “Star Wars: Dark vs. Light” event is Thursday, November 30th! Reminder, registration is $30 and includes a shirt.

Also, don’t forget to get your hands on our “Legends Are Born In Da Factory” t-shirts and/or tank tops for only $20!

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP In 7 minutes

10 Jumping Jacks

8 Lunges

6 Air Squats

4 HR Push Ups

2 Broad Jumps

Strength Work

Metcon (Weight)

1 Power Snatch

1 Full Snatch
Every 9 seconds for 8 rounds, start at 40% and increase weight every round.

Metcon

Metcon (Time)

18-15-12-9-6-3

Toe 2 Bar

OHS, 115/80#

Burpees

Cal Row

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FIT 11/25/2017

Announcements

Last day to register for our “Star Wars: Dark vs. Light” event is Thursday, November 30th! Reminder, registration is $30 and includes a shirt.

Also, don’t forget to get your hands on our “Legends Are Born In Da Factory” t-shirts and/or tank tops for only $20!

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (Time)

30-20-10

Cal Row

Push Press, 95/65#

X2 Double Unders

30-20-10

Cal Bike

Pull Ups

X10 meter Run

30-20-10

Push Ups

Box Jumps, 24/20″

Single Arm DB Power Clean, 50/35#

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FIT 11/22/2017

Announcements

Mark your calendars!

11/23: Turkey Trot at 7:00 AM held at Tropical Park
11/24: Pot-luck & Flag Football at Tropical Park

Get sweaty before you get stuffed!

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (Time)

In Teams of 3,

Buy In: 1800m Row

Into:

2 RFT

36 Deadlifts, 175/125#

1 Rope Climb

Into:

2 RFT

36 Hang Power Cleans, 145/105#

36 Bar Facing Burpee Bar Jump

1 Rope Climb

Into:

2 RFT

36 Thursters, 115/85#

108 DUs

1 Rope Climb

Buy Out: 1800m Bike

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FIT 11/21/2017

Announcements

Mark your calendars!

11/23: Turkey Trot at 7:00 AM held at Tropical Park
11/24: Pot-luck & Flag Football at Tropical Park

Get sweaty before you get stuffed!

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

15-12-9-6-3

BF Sit Ups

Bicycle Kicks

Plank to Push Ups

Back Extensions

Metcon

Metcon (AMRAP – Reps)

AMRAP In 5 minutes

6 Cal Bike

3 Power Snatch, 135/95#

Metcon (AMRAP – Reps)

AMRAP In 5 minutes

6 KB Swings, 1.5/1.0#

3 Goblet Squats

Metcon (AMRAP – Reps)

AMRAP In 5 minutes

6 Box Jumps, 24/20″

3 Burpees

Metcon (AMRAP – Reps)

AMRAP In 5 minutes

6 In Place Lunges

3 Chest to Bar Pull Ups

Read More

FIT 11/20/2017

Announcements

Mark your calendars!

11/23: Turkey Trot at 7:00 AM held at Tropical Park
11/24: Pot-luck & Flag Football at Tropical Park

Get sweaty before you get stuffed!

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP In 6 minutes

10-8-6-4-2

Cal Row

Air Squats

Push Ups

Strength Work

Metcon (Weight)

1 Power Clean

1 Full Clean

1 Jerk
Every 90 seconds for 7 rounds. Start at 50% and build up every round.

Metcon

Metcon (AMRAP – Reps)

AMRAP In 12 minutes

400m Run

30 Wall Balls, 20/14#

20 GHD Sit Ups

Metcon (AMRAP – Reps)

400m Run

30 Alternating Hang DB Power Snatch, 45/25#

20 Toes to Bar

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FIT 11/18/2017

Announcements

Mark your calendars!

11/23: Turkey Trot at 7:00 AM held at Tropical Park
11/24: Pot-luck & Flag Football at Tropical Park

Get sweaty before you get stuffed!

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (AMRAP – Reps)

AMRAP in 9 minutes

30 Cal Bike

20 Full Snatches, 115/80#

10 Wall Walks

Metcon (AMRAP – Reps)

AMRAP in 9 minutes

30 Double Unders

20 Alternating DB Hang Squat Clean Thruster, 50/35#

10 Ring Muscle Ups

Metcon (AMRAP – Reps)

AMRAP in 9 minutes

30 Cal Row

20 In-place BP OH Lunges, 45/25#

10 Ninja Squats

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FIT 11/17/2017

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

Shuttle Sprint Drills

Metcon

Metcon (Time)

Buy In: 800m Run

4 Rounds

18 Cal Row

12 Burpee Over Row

6 STOH

2 minute break

4 Rounds

18 Russian KB Swings, 2/1.5#

12 GHD Sit Ups

6 Box Jump Over, 24/20″

Buy Out: 800m Run

Read More
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