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FIT 8/08/2017

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

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

Straight Leg Sit Ups

Flutter Kicks

Back Extension

Russian Twist

Metcon

Metcon (No Measure)

EMOM for 30 minutes

M1: 6 Power Snatch, 135/95#

M2: 9 Burpee Box Jump, 24/20″

M3: 12 C2B

M4: 48 DUs

M5: Rest

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FIT 8/07/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

10-8-6-4-2

Clean Pull

High Hang Pull

Front Squats

Press

Strength Work

Metcon (Weight)

EMOM for 8 minutes

1 Power Clean + 1 Jerk, 165/115#
Prescribed starting weight, increase every round after. Score is final weight achieved.

Metcon

Metcon (Time)

3 RFT

20 Calorie Row

30 Wall Balls, 20/12#

400m Run

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FIT 8/05/2017

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

Alternating Partner Warm-Up

2 Rounds

500m Row

400m Run

Metcon

Metcon (Time)

Partner WOD, For Time

21-15-9

DB Thrusters, 45/30#

Pull-ups

Rest 60 seconds

21-15-9

KB Russian Swings, 2.0/1.5 pood

6 Rope Climbs, 15′

Rest 60 seconds

21-15-9

STOH, 135/85#

Front Squats

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FIT 8/04/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Good Mornings

10 Pass Throughs

10 Scarecrows

10 Muscle Snatches

Metcon

Dallas 5 (5 Rounds for reps)

5 minutes of:

Burpees

Then, 5 minutes of:

7 deadlifts, 155 lb.

7 box jumps, 24-in. box

Then, 5 minutes of:

Turkish get-ups, 40-lb. dumbbell

Then, 5 minutes of:

7 snatches, 75 lb.

7 push-ups

Then, 5 minutes of:

Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.
To learn more about Dallas 5 click here

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FIT 8/03/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

15 Back Extensions

12 BSU

10 Mountain Climbers

100m Run

Metcon

Metcon (Time)

3 Rounds of,

15 BP SDHP, 45/35#

12 Goblet Squat, 2.0/1.5pood

10 BP Floor Press, 45/35#

Rest 90 seconds

Then, 2 Rounds of

15 GTOH, 135/95#

12 Ninja Sit Ups

Rest 60 seconds

Lastly, 1 Round of

25 Bike Calories

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FIT 8/02/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

18 Mountain Climbers

12 Jumping Jacks

9 Down & Ups

Metcon

Metcon (Time)

Partner WOD, FT

Buy-In: 800m Run

Then,

40 Chest To Bar

60 Box Jumps, 24/20″

80 KB Swings, 2.0/1.5 pood

60 Calorie Burn

40 Handstand Push-ups

Buy-Out: 800m Synchronized Run

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FIT 8/01/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP in 6 min

8 Pass Throughs

6 Ground To Overhead

4 Romanian Deadlift

2 Burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 minutes

2-4-6-8-10…

Single Arm DB Clean + STOH, 50/35#

20 DUs

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 minutes

2-4-6-8-10…

Deadlifts, 225/165#

HRPU

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FIT 7/31/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

8 Rounds of 40/20 Tabata

Plank Hold

Air Squat

Burpees

Broad Jumps

Metcon

Metcon (Weight)

EMOM for 24 min

M1: 9 Thrusters, 135/95#

M2: 12 T2B

M3: 15 Calorie Bike

M4: Rest

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FIT 7/28/2017

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

10-8-6-4-2

Lunges

Toy Soilders

Air Squats

Metcon

Metcon (Time)

Buy In: 75 Sit-Ups

Then, 5 Rounds

8 Alternating DB Snatch, 55/35#

12 Overhead Lunges, 95/65#

14 Wall Ball, 20/14#

Buy Out: 20 Bike Calories

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FIT 7/27/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

6 Clean High Pull

6 Push Press

6 Air Squats

100m Run – 200 m Row – 300m Bike

Metcon

Metcon (Time)

With a running clock,

From minutes 0-7:00

400m Run

600m Row

Minutes 7:01-23:00

EMOM for 16 minutes (4 Rounds)

M1: 5 Power Clean & Jerks, 185/135#

M2: 15 Toes To Bar

M3: 45 DUs

M4: Rest

Lastly, minutes 23:01-30:00

600m Row

400 m Run
Score is completion time of last row/run combo. If capped by the clock, then distance accumulated.

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