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FIT 4/10/2017


Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Skill Work

Handstand Push-ups (3×10)

Metcon

Metcon (Time)

5 Rounds

6 Ring Muscle Ups

8 Squat Cleans

RTG – 205/135

RX – 185/115

SC- 165/95

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FIT 4/08/2017


Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (Time)

25-20-15-10-5

Wallballs

KB Swings

200m Run

RTG – 20/18lbs, 2.0/1.5pood

RX – 18/14lbs. 1.5/1.0pood

SC – 14/12lbs, 1.0/ _ pood

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FIT 4/07/2017


Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (Time)

Partner WOD

4 Rounds

1,000m Row or 2,000m A.B.

30 Hang Power Cleans

30 Handstand Push-ups

RTG – 135/95

RX – 115/75

SC – 95/65

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FIT 4/06/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Pass Throughs

10 Air Squats

200m Jog

Skill Work

Muscle-Ups (3×5)

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

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FIT 4/05/2017


Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Strength Work

Front Squat (4×4)

Metcon

Metcon (Time)

TEAMS OF 2

50 Wallballs

10 Power Snatches

75 Box Jumps

10 Power Snatches

100 Pull-ups

10 Power Snatches

75 Box Jumps

10 Power Snatches

50 Wallballs

RTG – 155/105

RX – 135/95

SC – 115/75

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FIT 4/04/2017

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

30 Jumping Jacks

10 Push-ups

10 Air Squats

10 Good Mornings

Skill Work

Metcon (Weight)

EMOM for 8 minutes of,

Tap&Go Power Cleans

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes

70 DUBs

50 Over the Bar Burpees

30 Clusters

10 Ring Muscle Ups

RTG = 135/95

RX = 115/75

SC = 95/45

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FIT 4/03/2017


Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (8 Rounds for reps)

Tabata

Toes to bar

Metcon (8 Rounds for reps)

Tabata

Box Jumps

Metcon (8 Rounds for calories)

Tabata

Calories row/bike

Metcon (8 Rounds for reps)

Tabata

Shoulder to Overhead

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Saturday 4/01/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

400m Run

8 Snatch Grip BTN Push Press

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 3, AMRAP in 20 Minutes

15 Calorie Row

12 Power Snatches

9 Toes to Bar

RTG = 75/55 lbs

RX = 65/45 lbs

SC = 45/35 lbs

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Friday 03/31/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10sec Active Should Hold

10sec Hollow Rock Hold

10sec Back Extension Hold

30 Mountain Climbers

Metcon

Metcon (Time)

FOR TIME

12-9-6 of,

Chest to Bar Pull-Ups

Hand Release Push-Ups

THEN,

2 Rope Climbs

Metcon (Time)

THEN,

12-9-6 of,

Handstand Push-Ups

Alternating Pistols

THEN,

2 Rope Climbs

Metcon (Time)

THEN

12-9-6 of,

V-Ups

Air Squats

THEN,

400m Run

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Thursday 03/30/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

40 Doubles/60 Singles

8 Front squats

Metcon

Metcon (Time)

10,9,8,7,6,5,4,3,2,1 of

Squat clean

200m Run

RTG = 115/75

RX = 95/65

SC = 75/45

Skill Work

EXTRA CREDIT: CORE (4 x 12)

V-UPS

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