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Daily WODs

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M2b 1229

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (Time)

90 DubS (180 singles)

600m Run

30 Cal Bike

15 Cal Row

90 Dubs (180 Singles)

600m Run

30 Cal Row

15 Cal Ski

90 Dubs (180 Singles)

600m Run

30 Cal Ski

15 Cal Bike

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FIT 12/29

Da Factory Training – CrossFit

Warm-up

Weightlifting

Clean and Jerk

EMOM x 10 Min

1 Clean & Jerk (Increasing weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 Min

20 Wall Balls (20/14)

20 Alt DB Snatch (50/35)

20/16 Cal Row

20 T2B
Every 4 Min: Run 100m and 5 Burpees

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FIT 12/28

Da Factory Training – CrossFit

Warm-up

Weightlifting

Front Rack Lunge

5 x 5

5 Reps each leg – increasing weight every round

Metcon

Metcon (Time)

20 Power Clean (#95/63)

15 Burpee Box Jumps Over (24/20)

20 Power Clean (#135/83)

15 Burpee Box Jumps Over (24/20)

20 Power Clean (#185/125)

15 Burpee Box Jumps Over (24/20)

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12 Days of Christmas

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

1 Cluster (#135/93)

2 T2B

3 Pull ups

4 Hang Power Cleans (#135/93)

5 Front squats (#135/93)

6 Cal bike

7 Cal Ski

8 STOH (#135/93)

9 Burpees

10 Wallballs (#20/14)

11 HSPU

1200m Run

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FIT 12/23

Da Factory Training – CrossFit

Warm-up

Weightlifting

6 Back Squat + 4 Front Squat

Every 2 Min x 6 Sets

Same Weight

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap in 16 Min

300 mts run w/ball (#20/14)

20 pistols/ 40 air squats

10 Russian kettlebell swing (#70/53)

20 v-ups

20 box step-ups w/ball (#20/14)

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M2b 12/22

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (Calories)

On a Running clock for 37 Min

Complete 3 rounds of:

400m Run

20 push ups

400m Row

20 single leg v ups (1-1)

400m Ski

In the remaining time

AMRAP of Cal Bike

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FIT 12/21

Da Factory Training – CrossFit

Warm-up

Weightlifting

Deadlift

EMOM x 10 Min

5 Deadlift

Increasing Weight

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 25 Min of

20 Deadlift (#95/63)

50 DUBS (singles x2)

20 front squats (#95/63)

50 DUBS

20 Push Jerk (#95/63)

50 DUBS

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FIT 12/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Buy in 400m Run

5 Rounds of

10 Burpee Box Jump

100m Farmer Carry (#70/53)

15 Push Press (#75/53)

15 lateral hops (1-1)

20 Front Rack Lunges (1-2) (#75/53)

20 Leg Raises (Holding barbell)

Buy Out: 400m Run

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M2b 1218

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (Time)

Teams of 4

200 cal row

200 cal ski

200 cal bike

All machines working at the same time.

1 athlete runs 200m.

Switch machines when the person running comes back.

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FIT 12/18

Da Factory Training – CrossFit

Warm-up

Weightlifting

Hang Snatch

Find a 3-Rep Heavy Set

Metcon

Metcon (Time)

10 Rounds of:

5 Hang Snatches (#95/63)

5 Pull Ups

3 Cluster (#95/63)

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FIT 12/17

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Partner WOD

100 Cal Bike

25 Burpees

2000m Row (switch every 250m)

25 Burpees

1000m Ski

25 Burpees

1 Mile Run

25 Burpees
1 Partner Working at a time

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