FIT 08/27/19

Announcements

BEACH WOD!
This Saturday, August 31st!
South Pointe Beach
9.30 AM

Monday 09/02 – Labor day
1 Class only at 10.00 AM

Da Factory Training – CrossFit

Warm-up

Weightlifting

Back Squat

5-5-5-5-5

Adding Weight

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 min

2 rounds of Cindy*

7 Power Snatches (#115/83)
Rest 2 Min

*1 Round of Cindy: 5 Pull ups + 10 Push Ups + 15 Air Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 min

2 rounds of Cindy*

7 Push Presses (#115/83)
Rest 2 Min

*1 Round of Cindy: 5 Pull ups + 10 Push Ups + 15 Air Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 min

2 rounds of Cindy*

7 Thrusters (#115/83)
*1 Round of Cindy: 5 Pull ups + 10 Push Ups + 15 Air Squats

FIT 08/26/19

Announcements

BEACH WOD!
This Saturday, August 31st!
South Pointe Beach
9.30 AM

Monday 09/02 – Labor day
1 Class only at 10.00 AM

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

5 Rounds of:

20 DB Deadlifts (#50/35)

15 Hang Power Cleans (#115/83)

10 HSPU

200m Run

Fit 08/24/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

4 Rounds

27 Burpees

21 Cal Bike

15 Push Jerks (#135/93)

9 Alt DB Snatches (1-1) (#50/35)

Fit 08/23/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Complex (Clean + STOH)

1 Power Clean

1 Push Press

1 Push Jerk

1 Split Jerk

Find a heavy complex

Metcon

Metcon (Time)

7 Rounds of

7 power Cleans (165/113)

5 Front Squats (165/113)

2 Rope climbs

FIT 08/22/19

Da Factory Training – CrossFit

Warm-up

Skill Work

10 minutes to work on a weakness.

Dubs, Rope Climbs, pull ups, t2b, HSPU…

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 25 min

250m Row

25 BFSU

20yds OH lunges (plate) (#45/25)

15 Pull ups

10 DB STOH (#50/35)

5 Man Makers (#50/35)

FIT 08/21/19

Da Factory Training – CrossFit

Warm-up

Conditioning

Metcon (Calories)

Teams of 3

Bike Conditioning

EMOM x 8 Min

15 sec sprint each athlete (all 3 in the same minute)

Metcon

Metcon (Time)

50-40-30-20-10

Wallballs (20/14)

Dubs

20-20-20-20-20

Box Jumps Over (24/20)

Burpees

FIT 08/20/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Front + Back Squats

7 Front Squats +

13 Back Squats

RX (175/113)

Metcon

Metcon (Time)

3 rounds of

400m Run

17 power Snatches (#95/63)

34 KB swings (#53/35)

Fit 08/19/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Teams of 3

40 Clean N jerk (#155/103)

80 Cal Bike

40 T2B

20 Devil presses (#50/35)

200 Dubs

20 Devil Presses (#50/35)

40 T2B

80 Cal Bike

40 Clean n jerk

FIT 08/17/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Teams of 3

3 Rounds

90 Wall Ball (#20/14)

60 Hang Power Snatches (#115/73)

30 Box Jump Overs (#30/24)

Rope Climbs 12-9-6

FIT 08/16/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Buy in: 50 chest press + 25 wipers (1-2) (#75/53)

30 Kb Swings (#53/35)

30 Thrusters (#75/53)

30 Cal Row

20 KB Swings

20 Thrusters

20 Cal Row

10 kB swings

10 Thrusters

10 Cal rows

Buy out 600m Run

FIT 08/15/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Weight)

On a running Clock for 20 min

From 0-9 min

Min 1: 5 Power Cleans (#115/83)

Min 2:10 Knees 2 Elbows

Min 3: 15 Burpees

10-11 min Rest

From 11-20min

Min 1: 5 Squat Cleans (#115/83)

Min 2: 45 sec plank

Min 3: 5 STOH (#115/83)

FIT 08/14/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Push Jerk

2-2-2-2-2

Increasing Weight

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Min

10 Deadlift (225/173)

15 Cal Bike

30 Bar hops (1-2)
Rest 2 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Min

100m Run

25 V ups

15 HRPU

5 Bar Muscle Ups

FIT 08/13/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

27-21-15

Dubs x2

Russian Twist (1-2) (#50/35)

DB Front Squat

Into…

21-15-9

Cal Row

BFSU x 2

Alt DB Snatches (#50/35)

Into…

15-9-3

Cal Ski

DB Leg Raises

DB Hang Squat Clean (#50/35)

FIT 08/12/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Front Squat

3-3-3-3-3

Increasing Weight

Metcon

Metcon (Time)

3 Rounds of:

21 Hang Clean and Jerk (#115/83)

15 Pull Ups

9 Burpee Box Jump (24/20)

200m run

FIT 08/10/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Buy in: 1500m Row

3 Rounds

60 Burpees

50 BFSU w/ Med Ball (#20/14)

40 Squat Cleans (155/103)

30 HSPU

FIT 08/09/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Buy in 800m Run

21-15-9

Wallballs

T2B

Front Rack Front and Back Lunges (1-2) (95/63)

* Lunges front and back = 1 rep

FIT 08/08/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

OHS

3-3-3-3-3

Metcon

Metcon (AMRAP – Rounds and Reps)

Ascending AMRAP in 25min

5-5-10-10-15-15-20-20-25-25…

DB Deadlifts (#50/35)

DB STOH (50/35)

Single Arm Russian KB Swings (each arm) (#35/25)
After second set of 10,20,30…

Run 100m and 20 BFSU

FIT 08/07/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Teams of 3

50-40-30-20-10

Power Cleans (#95/63)

Thrusters (#95/63)

Cal Row

Burpees Over The Bar

FIT 08/06/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

3 Rounds of

13 Power Snatch (#95/63)

15 Cal Bike

13 C2B Pull ups

15 Box Jumps over (24/20)

*Start Every Round with a 30 sec Handstand Hold

FIT 08/05/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Push Press + Push Jerk

1+ 2

Find a Heavy Complex

Metcon

Metcon (Time)

Buy in 75 Leg Raises

100 Dubs

30 Back Squats (#115/83)

200m Run

30 HRPU

75 Dubs

25 Back Squats (#115/83)

200m Run

25 HRPU

50 Dubs

20 Back Squats (#115/83)

200m Run

20 HRPU

FIT 08/03/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Buy in: 50/30 Cal Row

Then,

4 Rounds

21 KB Swings (#53/35)

14 KB Reverse Lunges (1-1) (#53/35)

7 Push Jerk (#155/103)

Buy out: 50/30 Cal Bike