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FIT 05/12/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

20 Jumping Jacks

15 Good Mornings

10 Active Shoulders

5 Power Snatches

5 Strict Press

Metcon

Metcon (Time)

21-15-9

HPS – 135/85#

T2B

HSPU

1: Tabata (20 on / 10 off)

DUBS

2: Tabata (20 on / 10 off )

Jumping Lunges

3: Tabata (20 on / 10 off)

Shoulder Taps

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FIT 5/11/2017


Da Factory Training – CrossFit

Warm-up

2 Rounds (No Measure)

20 yd bear crawl

20 yd broad jump (burpee every 5 yds)

Metcon

Partner ‘Morrison’ Hero WOD (Time)

80-60-40-20-10

Wall Balls 20#

Box Jumps 24″

KB Swings 1.5 pood

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FIT 5/10/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

Buy-in: 300m Row/Run/Bike

Then 5 Rounds of,

10 Good Mornings

8 Air Squats

6 Strict Press

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

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FIT 5/09/2017


Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Manion (Time)

7 Rounds for time:

Run 400m

29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here

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FIT 5/08/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP in 5 minutes:

100m Run

10 Bent Over Rows

10 Box Dips

10 Box Jumps

Metcon

Ryan (Time)

Five rounds for time:

7 Muscle-ups

21 Burpees

Each burpee terminates with a jump one foot above max standing reach.
In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.
To learn more about Ryan click here

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FIT 5/06/2017


Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Partner Barraza (AMRAP – Rounds and Reps)

AMRAP in 24 minutes

200m Run

9 Deadlifts – 275/185#

6 Burpee Muscle-Ups
U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.

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FIT 5/5/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

Coach Landy’s Special Suicide Warm-Up

Metcon

Wittman (Time)

Seven rounds:

1.5 pood Kettlebell swing, 15 reps

95 pound Power clean, 15 reps

15 Box jumps, 24″ box

Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here

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FIT 05/04/2017


Da Factory Training – CrossFit

Warm-up

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Metcon

Josh (Time)

21 Overhead Squats, 95#

42 Pull-ups

15 Overhead Squats, 95#

30 Pull-ups

9 Overhead Squats, 95#

18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here

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FIT 5/03/2017


Da Factory Training – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Metcon

Metcon (Weight)

EMOM for 8 minutes

2 Hang Snatch

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes

7 T2B

9 Straight Leg Sit-Ups

11 Goblet Squats

RTG – 55/35

RX – 45/25

SC – 35/20

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FIT 5/02/2017


Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

RJ (Time)

5 Rounds for time of:

800m Run

5 Rope Climbs, 15′

50 Push-ups
In honor of Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, died on Wednesday, March 24, 2010
To learn more about RJ click here

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