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Daily WODs

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Fit 06/04/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Snatch Complex

1 hang Snatch + 1 snatch (from floor)

Any style Power or Squat Snatch

Find a heavy Complex

Metcon

Metcon (Time)

21-15-9

DB Snatch (1-1) (#50/35)

DB lunges (1-1)

V-ups

400m Run

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STRENGTH 06/03/19

Da Factory Training – Strength Training

Metcon (No Measure)

3 sets:

Nose to Wall Hand Stand Hold x 60 seconds

100m DB Waiter walk + Farmer Carry (one db overhead, one in farmer carry position. Switch arms at 50m mark)

Pause Pendlay Row x 10. Hold at top for 3 seconds.

Then:

Muscle Snatch + Vertical Jump with Barbell (3+3) x 3

Pause Snatch (pause in the bottom for 3 seconds): 3,3,2,2,2,1,1,1

Front Squat + Back Squat + Front Squat (2+2+1) x 5 sets.

Bench Press: 5,3,1,5,3,1,10.

Perform 5 strict pull ups and 20 jack knives in between bench press sets.

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Fit 06/01/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Teams of 3:

800m Team Run Together

70 DB Burpees (50/35)

60yrds DB Uneven Lunges (50/35)

50 DB Alternating Snatches (1-1) (50/35)

40 Ski Erg Calories

30 Calorie Bike

20 Devil Press (Each Teammate) (50/35)

10 Rope Climbs

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FIT 05/31/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Thruster

Find 1-Rep Max

From the rack

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap in 23 min

250m Row

20 Back squats (#135/93)

15 Burpees

10 T2B

5 Clusters (#135/93)

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STRENGTH 05/30/19

Da Factory Training – Strength Training

Metcon (No Measure)

2 sets:

Ring Dip + Knee Up at bottom of dip (1+2) x 5

Resistance Dead Bug Hold x 30 sec (attach band to low rig and pull tight while maintaining dead bug.

Banded Hip Bridges x 10

Crossover Symmetry: I, T, Y’s x 7 each

Push Press

6,4,2,2,1,1,.

Work up to a heavy single

Split Jerk

Pause in split for three seconds.

Work up to a heavy single and hit for 3 sets

Clean Lift off + Clean + Jerk

(2+1+1) x 2

(1+1+1) x 3

Snatch Grip Deadlift

2″ Riser

3×3 @ heavy load.

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FIT 05/29/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Power Clean

Find a heavy rep

Metcon

Metcon (Time)

50 – 40 – 30 – 20 – 10

Dubs

Kb Swings (53/35)

Goblet Squats (53/35)

BFSU

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FIT – 05/28/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Partner Wod

200 Cal Row

150 wallball

100 cal bike

75 deadlifts ( #135/93)

50 hang power cleans ( #135/93)

25 Push Jerks ( #135/93)

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FIT 05/27/19

Da Factory Training – CrossFit

Warm-up

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

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FIT 05/25/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP in 30 Min

50 OH Lunges w/ plate (1-1) (#45/25)

40 KB Swings (#53/35)

30 HSPU

300m Run (Together)

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FIT 05/24/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

4 Rounds of

12 Thrusters (#95/63)

9 Pull ups

Into

3 rounds of

15 SDHP (#95/63)

12 kB swings

Into

2 rounds of

18 barbell wipers (#95/63)

15 Cal bike

Metcon (Time)

4 Rounds of

12 Thrusters (#95/63)

9 Pull ups

Into

3 rounds of

15 SDHP (#95/63)

12 kB swings

Into

2 rounds of

18 barbell wipers (#95/63)

15 Cal bike

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STRENGTH 05/24/19

Da Factory Training – Strength Training

Metcon (No Measure)

3 Sets:

DB Hang Clean and Jerk + OH Lunge (50/35) (1+1 (each leg)) x 5 reps.

Chin Up + Knee Raise at top of Chin Up x (1+2) x 5-10reps.5 if you’re not so proficient, 10 if you are

Single Arm Form Arm Plank x 30 sec each side.

Back Squat

Tempo + Pause

4×4

(3 Seconds down, 3 second hold in the bottom)

Back Squat

1×20 as fast as possible.

60% of whatever weight you used above

Snatch Balance + OHS

(3+1) x 3

(2+1) x 3

Snatch High Pull + Snatch + Snatch DL + Snatch

5 working sets

Snatch

Three singles

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FIT 05/23/19

Da Factory Training – CrossFit

Warm-up

Strength Work

Sled Push

Metcon

Metcon (Time)

Buy in 400m Run

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

Dual DB Step Overs (#50/35)

Dual DB lunges (front rack) (#50/35)

BFSU x 2
After round 8,5,2

100 dubs

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STRENGTH 05/22/19

Da Factory Training – Strength Training

Metcon (No Measure)

2 sets:

Burgener Warm up (One set with PVC pipe, one set with light barbell)

Tall Box Jumps x 5 (OR junkyard dog warm up!)

Snatch Balance

3,3,2,2,1,1,1

Jerk Dip + Jerk

(1+1) x 5

Clean Deadlift

On 2″ riser

3×3 @ HEAVY load.

Metcon (No Measure)

3 sets:

Bulgarian Split Squats x 8 each leg

Pendlay Rows x 10

Side Plank x 30 sec each side.

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FIT 05/22/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Front Squat

3-3-3-3-3 (adding Weight)

Into…

Back Squat

4-4-4-4-4 (adding weight)

Metcon

Metcon (No Measure)

On a running clock for 23 min

Min 1-5

8 Power Cleans every min (#135/93)

Min 5-6 Rest

Min 6-11

12/9 Cal bike Every min

Min 11-12 Rest

Min 12-17

16/12 Cal Row Every min

Min 17-18 Rest

Min 18-23

12/9 Cal Ski Every min

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STRENGTH 05/21/19

Da Factory Training – Strength Training

Metcon (Weight)

3 sets:

5 Wall Walks

100m DB Farmers Carry (70/50)

Single Arm Ring Row Hold x 20 reps
*Take a single ring and hold it to your chest with two hands as you lean back into a FINISHED ring row position. Take One hand off and extend out in front of you for a second, while keeping the other hand tight to the chest. Alternate hands for 20 reps.

Muscle Snatch + Vertical Jump with Barbell

(3+3) x 3 sets

Pause Snatch from below knee * + Pause Snatch

(2+1) x 3 sets,

(1+1) x 3

*Lift the bar from the ground and pause below knee. Then pause in receive for 3 seconds

Back Squat + Front Squat

(3+2) x 5 sets

DB Bench Press

5,3,1,5,3,1,10.

In between sets, perform 5-10 push ups as fast as you can

(10 if you’re really good at push ups, 5 if you’re not)

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FIT 05/21/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Clean and Jerk

5-3-3-2-1

Adding Weight

Reps are Unbroken

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner Workout

Ascending AMRAP in 20 min

( 5-10-15-20-25…)

Hang Power Snatch (#95/63)

Burpees

9 Box Jumps Over every round

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STRENGTH 05/20/19

Da Factory Training – Strength Training

Metcon (No Measure)

2 sets:

DB OH Walking Lunge x 20 steps

Dead Bug Hold x 30 sec

Banded Hip Bridges x 10

Crossover Symmetry: I, T, Y’s x 7 each

Strict Press: + Push Press

3 x (2+3)

Push Jerk + Split Jerk

(2+1) x 3 working sets

2 Position Clean + Jerk

(1″ off Floor+ Floor)

5 working sets

Snatch Grip Deadlift

on 2″ Riser

3×3 @ heavy load.

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FIT – 05/20/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

800m Run

25 STOH (# 115/83)

20 T2B

15 DB Hang Squat Cleans (# 50/35)

10 Devil Presses (# 50/35)

400 m Run

10 Devil Presses

15 DB Hang Squat Cleans

20 T2B

25 STOH

800 m Run

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