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Daily WODs

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FIT 5/28/2018

Da Factory Training – CrossFit

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

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Fit 05/26/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams Of 3

“Nate”

AMRAP in 28 Min

2 Muscle Ups

4 HSPU

8 KB Swing 70/53#

Relay Style

Metcon (Time)

600m KB Run

Must Switch KB Every 100 Yards

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Fit 05/25/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

10-8-6-4-2

Jumping Jacks

Windmills

Air Squat Jump

Shoulder Taps 1-1-2-2

Metcon

Metcon (Weight)

Every 1:30 X 9 Rounds

3 Deadlifts

Build Up To Heavy 3m

Metcon (AMRAP – Rounds and Reps)

AMRAP in 16 Min

36 Wall Balls 20/14

24/16 Cal Row

12 Burpees to 6 Inch Target

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Fit 05/24/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

20 On / 20 Off X 15

Banded PVC Hollow Body Pass Thru

Back Extension

Inch Worms

Gymnastics

Metcon (No Measure)

Skill: Toes To Bar

Beginners: Kipping Straight Leg Above Hip Crease

Intermediate: 4 Sets X Max Equal Reps Toes 2 Bar – 1 Min Break Between Sets

Adv: Establish Max Rep Complex: 2 TTB + 1 Muscle Up – 3 TTB + 2 Muscle Up… ETC… TTB + Pull Up Combo Cool Too

Metcon (Time)

In Teams Of 3

9000/6300m Bike

Every Time You Switch

30 Alt DB Hang Power Clean 50/35#

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Fit 05/23/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP in 11 Min

Partner Style

30/20 Cal Row

40 BF Sit Ups

50 Mountain Climbers 1-1-2-2

Warm-up (No Measure)

Specific Warm Up

Bear Complex

Build Up To MetCon Working Weight X 3 Reps Each Partner

Bear Complex: Front Squat From Ground – STOH – Back Squat – STOH

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner Manion

7 Rounds

6 x 100m Run

29 Back Squats 155/105#

Squats are from floor

(every 100m counts as one REP)

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Fit 05/22/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP in 7 Min

10 Shoulder Taps 1-1-2-2

8/6 Cal Bike

6 PVC Muscle Snatch

4 PVC Pass Through

2 PVC OHS

Metcon

Metcon (Weight)

Every 1:15 X 8 Rounds

2 Snatch Balance

Build Up To Heavy Double

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

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Fit 05//21/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP in 5 Min

10 Step Lunges

8 Toy Soldiers

6 Air Squats

4 No Push Up Burpe Broad Jump

2 Inch Worms

Metcon

Metcon (Weight)

Every 30s for 15 Min

1 Power Clean and Jerk

Same weight All 30 reps

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 17 Min

15 Dual KB Deadlift 70/53#

20 Yards Single Arm DB OH Lunge (Switch Hand Every 5 Yard) 50/35#

25 KB Goblet Squat 53/35#

30 Double Unders

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Fit 05/19/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

20s On / 10s Off X 12

Plank On Rings

Straight Leg Sit Ups

Strict Hanging Leg Lifts

Metcon

Metcon (Time)

Teams Of 3

Buy In: 120/90 Cal Bike

“Triple DT”

5 Rounds

36 Deadlifts

27 Hang Power Clean 155/105#

18 STOH

Buy Out: 300m Syncro Run

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Fit 05/18/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

10-8-6-4-2

Jumping Jacks

PVC Overhead Lunges

PVC Pass Thrus

Air Squats

Mobility

Barbell OHS Drills

Metcon

Metcon (Weight)

EMOM X 10

2 Overhead Squats

Maintain Same Weight Rounds 1 – 5, Then Maintain 6 – 10

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Min

48 Double Unders

24 Wall Balls 20/14#

12 GHD Sit Ups

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Fit 05/17/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP in 6 MIn

300m Bike

150m Run

100m Ski

Metcon

Metcon (No Measure)

Skill : Rope Climbs

Beg: Learn To Support

Int: Practice Rope Climbs

Adv: 4 Strict – :Legless Rope Climbs

Metcon

Metcon (Time)

In Teams of 3

30 X 250/200m Row

*While Partner 1 Rows, Partner 2 or 3 Must Hold Hollow Body

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Fit 05/16/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic

Metcon

Metcon (Time)

Partner WOD

Partner Seven

7 Rounds

14 HSPU

14 Thrusters 135/95#

14 Knees To Elbow

14 Deadlifts 245/173#

14 Burpees

14 KB Swings 70/53#

14 Pull Ups

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Fit 05/15/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

20-18-16-14-12

Bf Sit Ups

Rev Step Lunges

Shoulder Taps

Mountain Climbers

Metcon

Metcon (Weight)

Every 1:15 X 7 Rounds

2 Hang Power Cleans

1 Full Clean

Maintain Weight First 4 Rounds Then Max Out

Metcon

Griff (Time)

For Time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here

Read More

Fit 05/14/2018

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP in 7 Min

15 Jumping Jacks

12 Windills

9 PVC Muscle Sntach

6 PVC Pass Through

3 OHS

1 Box Jump

Metcon

Metcon (No Measure)

EMOM X 30

M1: 12 DB OHS 50/35#

M2: 9 Power Snatch 115/83#

M3: 6 Muscle Up

M4: 9 Box Jump Over 30/24

M5: 12 Cal Bike

M6: Rest

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Fit 05/11/18

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

Partner LumberJack

AMRAP in 35

30 Deadlifts 275/195%

4 X 100m Run

30 KB Swings 70/53#

4 X 100m Run

30 Overhead Squats 115/80#

4 X 100m Run

30 Burpees

4 X 100m Run

30 C2B Pull Ups

4 X 100m Run

30 Box Jumps 24/20#

4 X 100 Run

30 DB Squat Cleans 40/30#

4 X 100m Run

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Fit 05/10/18

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

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

Straight Leg Sit Ups

Plank To Push Up

Back Extension

Skill Work

Metcon (No Measure)

Skill: Handstand

Beg: Learn To Get On Wall

Int: Practice Walking Wheel Barrow (Hanging Or On Shoulders)

Adv: Extablish Max Distance Handstand Walk

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 16 Min

20 Wall Ball Shots 20/14#

15 KB SDHP

10 Toes 2 Bar

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Fit 05/09/18

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic

Metcon

Metcon (Time)

Partner WOD

4 Rounds

20 Cal Ski

40 Yard Single Arm DB OH Lunge 50/35#

Into

4 Rounds

30 Cal Bike

60 Double Unders

Into

4 Rounds

20 Cal Row

40 Single Arm DB STOH 50/35#

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Crossfit 05/08/18

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP in 6 Min

10 Jumping Jacks

8 Air Squats

6 Toy Soldiers

4 PVC Pass Thru

2 Inch Worms

Metcon

Metcon (Weight)

EMOM X 8

1 Hang Squat Snatch

Start at 50% and increase every 2 rounds

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

Read More

Crossfit 05/07/18

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

30-20-10

Mountain Climbers

BF Sit Ups

Shoulder Taps

Then

Barbell Drills

Metcon

Abbate (Time)

For Time:

Run 1 mile

21 Clean and Jerks, 155#

Run 800 meters

21 Clean and Jerks, 155#

Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here

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FIT 05/05/18

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (Time)

Teams Of 3

Buy In: 1500m Row

63-45-27

Hang Power Snatch 95/65#

15-12-9

Ring Muscle Up

Then

60 Curtis P 115/80#

Then

900m Ski

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FIT 05/04/18

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic

Skill Work

Specific Barbell Warm Up + Loading = 10 Min

Metcon

Metcon (Time)

35min Time Cap

5 Rounds

400 Run

10 Burpee Box Jump 24/20

10 SDHP 95/65#

10 Thrusters

1 Min Rest

Read More
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