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Daily WODs

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FIT 11/30/2017

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP In 6 minutes

3-6-9-12-15…..

BF Sit Ups

Bicycle Kicks (1,1,2,2)

10 Double Unders

Skill Work

Rope Climb

Metcon

Metcon (No Measure)

40 seconds On / 20 seconds Off for 20 minutes:

M1: Cal Row

M2: KB Swings, 1.5/1.0#

M3: BP Burpees

M4: Walking Lunges

Read More

FIT 11/29/2017

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Hang Squat Clean

Type the details of the weightlifting
Every 90 seconds for 7 rounds perform 2 reps. Start at 50% and increase weight every round.

Metcon

Metcon (Time)

In teams of 2,

500m Syncro Med Ball Run

50 Wall Balls, 20/14#

50 Pull Ups

400m Syncro Med Ball Run

40 Thrusters

40 C2B Pull Ups

300m Syncro Med Ball Run

30 Squat Cleans, 135/95#

30 Bar Muscle Ups

Read More

FIT 11/28/2017

Announcements

Last day to register for our “Star Wars: Dark vs. Light” event is Thursday, November 30th! Reminder, registration is $30 and includes a shirt.

Also, don’t forget to get your hands on our “Legends Are Born In Da Factory” t-shirts and/or tank tops for only $20!

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

15-12-9-6-3

Straight Leg Sit Ups

Mountain Climbers

Plank to Push-up

Back Extension

Strength Work

Deadlift

Every 1:15 for 8 rounds, perform 2 deadlifts. Start at 50% and build up to heavy double.

Metcon

Metcon (AMRAP – Reps)

AMRAP In 17 minutes

20 Double Unders

2-4-6-8-10-12…

ALT DB Snatch, 50/35#

Box Jump, 30/24″

Cal Bike

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FIT 11/27/2017

Announcements

Last day to register for our “Star Wars: Dark vs. Light” event is Thursday, November 30th! Reminder, registration is $30 and includes a shirt.

Also, don’t forget to get your hands on our “Legends Are Born In Da Factory” t-shirts and/or tank tops for only $20!

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP In 7 minutes

10 Jumping Jacks

8 Lunges

6 Air Squats

4 HR Push Ups

2 Broad Jumps

Strength Work

Metcon (Weight)

1 Power Snatch

1 Full Snatch
Every 9 seconds for 8 rounds, start at 40% and increase weight every round.

Metcon

Metcon (Time)

18-15-12-9-6-3

Toe 2 Bar

OHS, 115/80#

Burpees

Cal Row

Read More

FIT 11/25/2017

Announcements

Last day to register for our “Star Wars: Dark vs. Light” event is Thursday, November 30th! Reminder, registration is $30 and includes a shirt.

Also, don’t forget to get your hands on our “Legends Are Born In Da Factory” t-shirts and/or tank tops for only $20!

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (Time)

30-20-10

Cal Row

Push Press, 95/65#

X2 Double Unders

30-20-10

Cal Bike

Pull Ups

X10 meter Run

30-20-10

Push Ups

Box Jumps, 24/20″

Single Arm DB Power Clean, 50/35#

Read More

FIT 11/22/2017

Announcements

Mark your calendars!

11/23: Turkey Trot at 7:00 AM held at Tropical Park
11/24: Pot-luck & Flag Football at Tropical Park

Get sweaty before you get stuffed!

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (Time)

In Teams of 3,

Buy In: 1800m Row

Into:

2 RFT

36 Deadlifts, 175/125#

1 Rope Climb

Into:

2 RFT

36 Hang Power Cleans, 145/105#

36 Bar Facing Burpee Bar Jump

1 Rope Climb

Into:

2 RFT

36 Thursters, 115/85#

108 DUs

1 Rope Climb

Buy Out: 1800m Bike

Read More

FIT 11/21/2017

Announcements

Mark your calendars!

11/23: Turkey Trot at 7:00 AM held at Tropical Park
11/24: Pot-luck & Flag Football at Tropical Park

Get sweaty before you get stuffed!

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

15-12-9-6-3

BF Sit Ups

Bicycle Kicks

Plank to Push Ups

Back Extensions

Metcon

Metcon (AMRAP – Reps)

AMRAP In 5 minutes

6 Cal Bike

3 Power Snatch, 135/95#

Metcon (AMRAP – Reps)

AMRAP In 5 minutes

6 KB Swings, 1.5/1.0#

3 Goblet Squats

Metcon (AMRAP – Reps)

AMRAP In 5 minutes

6 Box Jumps, 24/20″

3 Burpees

Metcon (AMRAP – Reps)

AMRAP In 5 minutes

6 In Place Lunges

3 Chest to Bar Pull Ups

Read More

FIT 11/20/2017

Announcements

Mark your calendars!

11/23: Turkey Trot at 7:00 AM held at Tropical Park
11/24: Pot-luck & Flag Football at Tropical Park

Get sweaty before you get stuffed!

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP In 6 minutes

10-8-6-4-2

Cal Row

Air Squats

Push Ups

Strength Work

Metcon (Weight)

1 Power Clean

1 Full Clean

1 Jerk
Every 90 seconds for 7 rounds. Start at 50% and build up every round.

Metcon

Metcon (AMRAP – Reps)

AMRAP In 12 minutes

400m Run

30 Wall Balls, 20/14#

20 GHD Sit Ups

Metcon (AMRAP – Reps)

400m Run

30 Alternating Hang DB Power Snatch, 45/25#

20 Toes to Bar

Read More

FIT 11/18/2017

Announcements

Mark your calendars!

11/23: Turkey Trot at 7:00 AM held at Tropical Park
11/24: Pot-luck & Flag Football at Tropical Park

Get sweaty before you get stuffed!

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (AMRAP – Reps)

AMRAP in 9 minutes

30 Cal Bike

20 Full Snatches, 115/80#

10 Wall Walks

Metcon (AMRAP – Reps)

AMRAP in 9 minutes

30 Double Unders

20 Alternating DB Hang Squat Clean Thruster, 50/35#

10 Ring Muscle Ups

Metcon (AMRAP – Reps)

AMRAP in 9 minutes

30 Cal Row

20 In-place BP OH Lunges, 45/25#

10 Ninja Squats

Read More

FIT 11/17/2017

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

Shuttle Sprint Drills

Metcon

Metcon (Time)

Buy In: 800m Run

4 Rounds

18 Cal Row

12 Burpee Over Row

6 STOH

2 minute break

4 Rounds

18 Russian KB Swings, 2/1.5#

12 GHD Sit Ups

6 Box Jump Over, 24/20″

Buy Out: 800m Run

Read More

FIT 11/16/2017

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

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

Russian Twist

Mountain Climbers

Leg Lifts

Skill Work

Handstands

Metcon

Metcon (AMRAP – Reps)

40 seconds On / 20 seconds Off for 16 minutes

S1: Cal Bike

S2: SDHP, 75/45#

S3: Rope Climbs

S4: Front Squats, 75/45

Read More

FIT 11/15/2017

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (AMRAP – Reps)

AMRAP in 25 minutes

50 KB Swings, 1.5/1.0#

40 Pull Ups

30 YD DB Lunges, 70/50#

20 DB Power Clean, 70/50#

100 m BP Run, 45/25

Read More

FIT 11/14/2017

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Strength Work

Deadlift

Every 90 seconds for 9 Rounds:

R1-3: 5 Deadlifts

R4-6: 3 Deadlifts

R7-9: 1 Deadlift

Metcon

Metcon (AMRAP – Reps)

AMRAP 9 minutes

7 HSPU

5 Hang Power Cleans, 155/105

3 Bar Muscle Ups

Metcon (AMRAP – Reps)

AMRAP 9 minutes

7 Cal Bike

5 Burpees

3 Toe 2 Bars

Read More

FIT 11/13/2017

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

30 seconds On/ 20 seconds Off for 9 Rounds

Alternate Between Stations

S1: Cal Row

S2: Plank To Push Up

S3: Left Lunge + Right Lunge + Air Squat

Skill Work

Warm-up (No Measure)

Barbell Snatch Warm-up:

Snatch Deadlift

High Pull

Behind Neck Presses

Snatches

OHS

Strength Work

Overhead Squat

Every 90 seconds for 6 rounds perform 2 reps starting at 50% and build up to heavy 1 rep max. Score is final weight achieved.

Metcon

Metcon (AMRAP – Reps)

AMRAP In 15 minutes

12 Alternating One Arm DB Snatch, 55/35#

18 Box Jumps, 24/20″

24 Wall Balls, 20/14#

48 DUs

Read More

FIT 11/11/2017

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

30-20-10

BF Sit Ups

Flutter Kicks

Back Extensions

Mountain Climbers 1-1-2-2

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Read More

FIT 11/10/2017

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Strength Work

Hang Squat Snatch

Every 90 seconds for 7 rounds, perform 2 reps. Start at light weight and build up to heavy daily double.

Metcon

Metcon (Time)

Teams of 2:

42 Thrusters, 95/65#

42 Pull-ups

20 Cal Row

30 Thrusters, 115/80#

30 Chest to Bar Pull-ups

20 Cal Row

18 Thrusters, 135/95#

18 Bar Muscle-ups

20 Cal Row

Read More

FIT 11/9/2017

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

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

Straight Leg Sit-ups

Leg Lifts

Russian Twists

Back Extensions

Skill Work

Rope Climb

Metcon

Metcon (7 Rounds for reps)

Every 3 minutes for 7 rounds:

100m Sandbag Run

10 Single Arm DB Press, 70/45#

8 Cal Bike

6 Burpees

Read More

FIT 11/8/2017

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

Strength Work

Metcon (Weight)

2 Full Clean + 2 Jerk
Every 90 seconds for 7 rounds. Increase weight each set. Score is final weight achieved.

Metcon

Metcon (Time)

3 Rounds:

400m Run

30 KB Swings

20 Push-ups

10 Goblet Squats

Read More

FIT 11/7/2017

Da Factory Training – CrossFit

Warm-up

Annie (Time)

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

Metcon

Metcon (3 Rounds for reps)

“Fight Gone Bad”

3 rounds for 1 minute (Each Station)

Wall Balls, 20/14#

SDHP, 75/45#

Box Jump, 20/20″

Push Press, 75/45#

Row

Read More

FIT 11/6/2017

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

10-8-6-4-2

Cal Row

Air Squats

Shoulder Taps

Mountain Climbers

Strength Work

Back Squat

Every 2 minutes for 5 rounds, perform 5 reps. Start at 50% and increase weight every set to reach heavy 5 rep max.

Metcon

Metcon (AMRAP – Reps)

AMRAP In 18 minutes

3-6-9-12-15-18…

Burpees

Toes to Bar

Hang Power Cleans, 115/80#

HSPU

Read More

FIT 11/4/2017

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (Time)

In teams of 3,

150m Synchro Run

30 Burpees Over Bar

150m Synchro Run

30 Snatches

150m Synchro Run

30 Full Clean and Jerks

150m Synchro Run

30 Burpees Over Bar

150m Synchro Run

Read More
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