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Daily WODs

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FIT 02/16

Da Factory Training – CrossFit

Warm-up

Weightlifting

Power Snatch

Find a 3 Rep Max –

Touch N’ Go

Metcon

Metcon (Time)

2 Rounds of:

8 Power Snatch (#75/53)

10 T2B

12/10 Cal Bike

Into 2 rounds

8 Power Snatch (#95/63)

10 T2B

12/10 Cal Row

Into 2 rounds

8 Power Snatch (#115/83)

10 T2B

12/10 Cal Ski

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DB WOD 02/15

Da Factory Training – DB Workout

Warm-up

Metcon

Metcon (No Measure)

EMOM x 20 Min

1: 25 Deadlift

2: 9/7 Cal Bike

3: 15 V Ups

4: 12/10 Cal Row

5: 20 Front Squats

ABS Session

Tabata (20s on / 10s off) x 6 Rounds

Knee Taps

BFSU

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FIT 02/15

Da Factory Training – CrossFit

Warm-up

Strength Work

EMOM x 12 Min

Min 1: 6 Back Squat (#185/123)

Min 2: 16 KB Lunges (#53/35)

Metcon

Metcon (Time)

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

Hang Power Clean (#135/93)

Burpee Box Jump (24/20)

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FIT 02/13

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Pre-Valentine’s Partner WOD

75 Cal Bike

60 squat clean (#95/63)

45 burpees (#95/63)

30 Russian KB Swing (#70/53)

15 Synchro Goblet Squat (#70/53)

400m Run Together

15 Synchro Goblet Squat (#70/53)

30 Russian KB Swing (#70/53)

45 burpees (#95/63)

60 squat clean (#95/63)

75 Cal Bike

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M2B 02/13

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (Time)

Partner wod

4 Rounds of:

50 Dubs (100 Singles)

30 Cal Row

150m Run Together

20 Cal Bike

10 Synchro Burpees

Buy Out: 60 Cal Ski

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FIT 02/12

Da Factory Training – CrossFit

Warm-up

Weightlifting

Clean and Jerk

Find a 1-Rep Max in 10 Min

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 16 Min

7 Clean & Jerk (#135/93)

5 Front Squats (#135/93)

14 Pull Ups

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Home 02/10

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (Time)

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

Thrusters

Hammer curl (each arm)

*25 dubs after every even round

*100 mtr run after every odd round

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Booty 02/10

Da Factory Training – Booty Building

Warm-up

3 Rounds of

10 Jumping Air squats

10 Jumping Lunge

100m Run

Metcon

Metcon (No Measure)

AMRAP in 15 Min (with band and weight)

12 Squat with 3sec hold

15 Deadlift

12 Sumo squat with 3 sec hold

15 Sumo Deadlift

4 Rounds of (45 sec on 15sec off)

1 Step up + Bounce Squat (alt legs)

2 Squat hold + step back

3 Glute Bridge and opening and closing legs

4 lower body back extension with pulse

3 Rounds, 30sec of work, no rest between movements,

rest 20sec between rounds

1 Wall sit

2 Wall sit and opening and closing legs

3 Wall sit + calf rises

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DB WOD 02/10

Da Factory Training – DB Workout

Warm-up

Metcon

Metcon (Time)

7 Rounds of

15 Clean and Jerk

10 Overhead Lunges (1-2) – 1 DB
*Every 3 Min Starting on ZERO – 20 BFSU

ABS Session

20-16-12-8

Ankle Taps (1-1)

Leg Raises

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FIT 02/10

Da Factory Training – CrossFit

Warm-up

Weightlifting

Strict Press

Find a 3-Rep Max in 8 Min

Metcon

Metcon (No Measure)

EMOM x 10 Min

Min 1: 15 DB step-up (#50/35-24’/20′)

Min 2: 10 HSPU
Rest 2 Min

Metcon (No Measure)

EMOM x 10Min

Min 1: 15 Box Jump (24/20′)

Min 2: 10 Push Press (#95/63)

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M2B 02/09

Da Factory Training – Move2Burn

Warm-up

Conditioning

EMOM x 9 Min

Min 1: 9/7 Cal Bike

Min 2: 10/8 Cal Ski

Min 3: Max Effort Banded Run

Metcon

Metcon (Time)

50 DUBS

100m Run

100 Mt. Climbers (1-1)

40 DUBS

150m Run

100 Air Squats

30 DUBS

200m Run

100 Single Leg V Ups (1-2)

20 DUBS

250m Run

100 Plank Jacks

10 DUBS

300m Run

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FIT 02/09

Da Factory Training – CrossFit

Warm-up

Weightlifting

1 STOH (Behind the neck) + 3 OHS

Find a Heavy Set – From the rack

Metcon

Metcon (Time)

4 Rounds of:

14 OHS (#95/63)

24 Burpee to Target

14/11 Cal bike

200m run

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DB WOD 02/08

Da Factory Training – DB Workout

Warm-up

Metcon

Metcon (Time)

5 Rounds of

15 Crunches

15 Thrusters

15/12 Cal Bike

Into 3 Rounds of

20 Crunches

20 Deadlifts

15/12 Cal Ski

ABS Session

3 Rounds of

25 Scissors (1-1)

15 Flutter Kicks (1-1)

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FIT 02/08

Da Factory Training – CrossFit

Warm-up

Weightlifting

Front Squat

EMOM x 8 Min

3 Front Squats – Adding Weight

Metcon

Metcon (Time)

100 Double under

80 SDHP (#75/53)

60 Cal Row

40 T2B

20 Single Arm Devil Press (#50/35)

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M2B 02/06

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (Time)

Buy In: 1 Lap around Building running

18-15-12-15-18

Cal Bike

Burpee to Squat

Cal Ski

Cal Row

*100 DUBS (300 Singles) after both rounds of 18

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FIT 02/06

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Teams of 3

3 Rounds of

30 Power Snatches (#95/63)

30 Burpees Over the Bar

Into 2 rounds of

66 Back Squats (#115/83)

66 Strict Push Ups

Into 1 rounds of

99 Cal Ski

99 Wallballs (#20/14)

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