Call today: (305) 414-5568
1907 NW 79th Ave Doral, FL 33126

News

← Older posts Newer posts →

Tuesday 03/14/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

Tabata of

DUBs/Singles

Row/Bike

Metcon

Metcon (Time)

21-15-9

Ground to Overhead

Calorie Rows

Toes to Bar

RTG = 155/115

Rx = 135/95

Sc = 105/75

Metcon (Time)

30-20-10

Burpee Over the Bar

400m run OR

Calorie bike/row

Read More

Monday 03/13/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP in 5 min

8 Kettlebell Russian swings

10 Butterfly sit-ups

8 Superman extensions

Metcon

Metcon (Weight)

EMOM for 14 minutes

ODD: 5 Goblet squats – 2.0/1.5lbs

EVEN: 2 Wall walks

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Read More

Saturday 03/11/2017


Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

Read More

Friday 03/10/2017


Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Skill Work

Ring Muscle Ups

Metcon

Metcon (Time)

Partner WOD

Buy in: 150 Calories

Then,

800 m run (400 m relay)

50 deadlfits

30 front squats

50 deadlifts

800 m run (400 m relay)

RTG = 185/135lbs

Rx = 165/115lbs

Sc = 145/95lbs

Read More

Thursday 03/09/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds of Bergener Warm-Up

Skill Work

Metcon (No Measure)

EMOM for 6 minutes

2 Snatches

RTG = 135/95

Rx = 115/75

Sc = 95/45

Metcon

Metcon (Time)

30-20-10

Power snatches

Handstand push-ups

RTG = 95/65lbs

Rx = 75/45lbs

Sc = 55/35lbs

Gymnastics

Med ball BFSU (3 x 15)

Read More

Wednesday 03/08/2017

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (3 Rounds for reps)

Fight Gone Bad: 3 Rounds

1min Wallballs

1minĀ  Sumo deadlift high-pulls – 75/55lbs

1minĀ  Jumps

1min Presses – 75/55lbs

1min Calorie rows

1min Rest

Skill Work

100 Pull-ups (1×100)

For time

Read More

POWER 03/07/2017


Da Factory Training – Yoga

Weightlifting

Back Squat (4×5)

80% of 1RM

Front Squats (3×5)

80% of 1RM

1: Superset (3×8)

Bulgarian Split Squat

Goblet Squat

2: Superset (3×10)

Box Step-Ups

Toes to Bar

Read More

Tuesday 03/07/2017

Da Factory Training – CrossFit

Warm-up

2 Rounds (No Measure)

50 russian kb swings

30 meter walking lunges or 30 air squats

Metcon

EMOM for 10minutes

Odd: 8 Calories

Even: 30 DUBs or 60 singles

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 minutes

3 Power cleans

3 Front squats

3 Jerks

RTG (Rx+) = 185/135lbs

Rx = 165/115lbs

Sc = 135/95lbs

Read More

Monday 03/06/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds of

Bergener Routine

Skill Work

Snatch Complex (1-1-1)

Power snatch

Hang squat snatch

Low hang squat snatch

Metcon

Metcon (Time)

21-15-9

Chest to bar pullups

Burpee

400m Run

Read More
← Older posts Newer posts →