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Daily WODs

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FIT 12/24/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

1 Squat Clean (#155/103)

2 STOH (#155/103)

3 Hspu

4 T2B

5 Burpees

6 Pull ups

7 Box jumps over (24/20)

8 kB swings (#53/35)

9 HRPU

10 goblet squats (#53/35)

11 BFSU

12 kB lunges (1-1) (#53/35)

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FIT 12/23/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Buy In 600m Run

9 Power Snatches (#115/83)

24 Russian Twist (1-1) Plate

12/9 Cal Ski

12/9 Cal bike

12 Ring Dips

100 Dubs

15 Power Snatches

24 Russian Twist

12/9 Cal ski

12/9 Cal bike

12 Ring Dips

100 dubs

21 Power Snatches

24 Russian Twist

12/9 Cal Ski

12/9 Cal Bike

12 Ring Dips

100 dubs

Buy Out 600m Run

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Fit 12/21

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner Wod

30min AMRAP

40 DB Thrusters (#50/35)

50 Cal Bike

30 Reverse Lunges w/ DB (#50/35)

50 Cal Ski

200m Farmers Walk w/ DB (#50/35)

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Fit 12/20

Da Factory Training – CrossFit

Warm-up

Weightlifting

Chest Press

5×6 adding weight

Good Mornings (3×10)

3×10

Metcon

Metcon (Time)

21-15-9

Squat Clean (#115/83)

Box jumps over

Burpees

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Fit 12/19/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Teams of 3

200m run together

30 deadlifts (#225/173 )

15 synchro HRPU

400m run together

30 deadlifts

15 synchro HRPU

15 synchro HSPU

800m run together

30 deadlifts

15 synchro HRPU

15 synchro HSPU

15 muscle ups ring or bar

1 mile run together
* HRPU all 3

*HSPU 2 athletes at the same time 1 rest. No one can do HSPU then burpees x2

* muscles ups share reps ( no one can do muscle ups then all 3 synchro burpees x2

* deadlifts share reps

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Fit 12/17/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Front Squat

1-1-1-1-1

Metcon

Metcon (Time)

40-30-20-10

Cal Row

Kb Swings (#53/35

Goblet squats (#53/35)

12-12-12-12-12

Cal bike

Cal Ski

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FIT 12/16/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

30 Clean & Jerk (#135/93)

Rest 1 Min and Change Weight

21-15-9

Thrusters (#95/63)

Pull-Ups

Rest 1 Min and Change Weight

30 Snatches (#115/93)

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Fit 12/14/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

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

Alt. Single DB Burpee Snatch (1-1) (50/35)

Pull-ups

OH Lungers w/ DB (50/35)

T2B

*200m Run w/ DB after rounds 2,4,6,8,10

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Fit 12/13/19

Da Factory Training – CrossFit

Warm-up

OHS Barbell Warm up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 5 min

12 OHS (#75/53)

9/7 Cal Ski

20 BFSU
Rest 1 min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 5 min

10 OHS (#95/63)

8/6 Cal Ski

15 BFSU
Rest 1 min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 5 min

8 OHS (#115/83)

7/5 Cal Ski

10 BFSU

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Fit 12/12/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Push Press

2-2-2-2-2

Adding weight

Metcon

Metcon (Time)

4 Rounds of

21 Cal Row

15 Push Jerks (#115/83)

9 Hang Power Cleans (#115/83)

3 Rope Climbs

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Fit 12/11/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Reps)

Partner Wod

AMRAP in 12 min

Athlete 1 does 1 Round cindy

Athlete 2 as many Power Snatches (#95/63)

as Possible.
Switch every round

*Score total number of Snatches

Rest 2 min then…

Metcon (Time)

100 Cal Bike

100 Wall balls (20/14)

100 KB Swings (53/35)

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Fit 12/09/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon (Time)

21-15-9-6

Devil Press (#50/35)

T2B

Dubs x 3

DB Front Squat (#50/35)

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M2b 12/07/19

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (No Measure)

5 rounds

200m sprint in row each person

(2 or3 people per rower)

Ascending AMRAP in 30 min

10-15-20-25-30…

Dubs x2 (singles x4)

Reverse Lunges (1-2)

No push up burpee

BFSU x2

10 cal row each round

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Fit 12/07/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

3 Rounds

400m Run

21 KB Swings 55/35

12 Pull-Up

Then,

2 Rounds

21 Pistols (1-1)

12 Turkish Get Up (1-2) 55/35

500m Row

Then,

1 Round

30 Burpee Jump Over KB

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Fit 12/06/19

Da Factory Training – CrossFit

Warm-up

Core Work

3 rounds of:

1 min plank

30 sec side plank (each side)

Metcon

Metcon (5 Rounds for time)

E5MOM x 25 min

40 leg raises (holding barbell) (#20/14)

30 Wall balls (#20/14)

20 hang clean and jerk (#75/53)

10 cal bike

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