Call today: (305) 414-5568
1907 NW 79th Ave Doral, FL 33126

News

← Older posts Newer posts →

FIT 10/24/2017

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

300m Run

20 Wall Balls

10 Power Cleans (Bar)

5 Burpees

Strength Work

Push Press + Push Jerk

Score is final weight achieved.
Every 90 seconds, perform 2 reps for each movement for 6 rounds. Increase weight as desired.

Metcon

Metcon (Time)

Partner WOD for 30 mins,

3 Rounds:

15 Box Jumps, 30/24#

12 Front Squats, 155/95#

9 Cal Bike

Rest 90 seconds

3 Rounds:

12 Chest to Bar

12 Burpees

9 KB Swings

Read More

FIT 10/23/2017

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP In 6 minutes

5 Plank to Push-ups

10 BFSU

15 Mountain Climbers

Strength Work

Power Clean + Front Squat

Score is weight achieved in the last minute.
EMOM for 8 minutes, work for 40 seconds / rest for 20 seconds. Perform 1 rep for each movement. Increase weight every minute.

Metcon

Metcon (AMRAP – Reps)

EMOM for 20 minutes,

Min 1: 6 Hang Power Snatch, 115/65#

Min 2: 50 DUs

Min 3: 12 Goblet Squats, 2.0/1.5#

Min 4: Rest
Score is total reps achieved in last round.

Read More

FIT 10/21/2017

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (Time)

Teams of 3:

800m Med Ball Run

Into:

30-20-10

Muscle-ups

Bar Facing Burpees Bar Jump

Full Snatches, 115/80#

Into:

800m Med Ball Run

Read More

FIT 10/20/2017

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

5-4-3-2-1

Good mornings

Reverse Step Lunges

HR Burpees

100m Run

Strength Work

Deadlift

Every 2 minutes for 6 Rounds:

Start at 50% and build up every round for heavy 5RM.

Metcon

Metcon (Time)

3 Rounds:

3 Wall Walks

9 Dual Russian KB Swing, 1.5/1.0#

15 Cal Bike

Metcon (Time)

3 Rounds

3 Ninja Sit-ups, 45/25#

9 Ring Dips

15 Cal Row

Metcon (Time)

3 Rounds

3 Rope Climbs

9 SDHP, 115/80#

15 Bar Hops

Read More

FIT 10/19/2017

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP In 6 minutes

30 DUs

20 Jumping Jacks

10 Back Extensions

5 Squat Jumps

1 Inch Worm

Metcon

Metcon (Time)

Every 4 minutes for 7 Rounds:

150m Run

12 Thrusters, 95/65%

9 Toes to Bar

6 DB Snatch, 55/35#

Read More

FIT 10/18/2017

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

30 DB Turkish Get-ups

Skill Work

Handstands

Beginner: Get on wall.

Intermediate: Free standing handstand.

Advanced: Accumulate 2 minute handstand hold.

Metcon

Metcon (Time)

For 16 minutes:

40 seconds On / 20 seconds Off

Min 1-4: Cal Bike

Min 5-8: DB Burpee

Min 9-12: Shuttle Run

Min 13-16: Cal Row

Read More

FIT 10/17/2017

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Annie (Time)

5 Rounds

75 Double Unders

50 BF Sit-ups

Helen (Time)

3 Rounds

400m Sandbag Run, 60/40#

21 KB swings – 2/1.5#

12 Pull-ups

Grace (Time)

30 Power Clean + Jerk, 165/115#

Read More

FIT 10/16/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

10 Jumping Jacks

10 Down and Ups

10 Windmills

10 Lunges

10 Air Squats

Skill Work

Metcon (No Measure)

OHS Sally (PVC)

Strength Work

Overhead Squat

EMOM for 8 minutes, perform 2 reps.

Metcon

Metcon (Time)

21-15-18-12-9-6-3

Row

HR Push-ups

Box Jumps, 24/20″

Wall Balls, 20/14#

Read More

LEAN 10/13/2017


Da Factory Training – LeanMachine

Warm-up

Warm-up (No Measure)

400m Run

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap in 8min

250m row

10 burpee over the rower
rest two minutes between AMRAPs

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 min

25 Cal Bike

10 push ups

Metcon (No Measure)

Tabata 20 sec On / 10 sec Off (4 minutes)

Jump Rope Singles

Tabata 20 sec On / 10 sec Off (4 minutes)

Crunches

Plank

Flutter Kicks

Toe Touches

Read More

FIT 10/13/2017


Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (Time)

600m Run

1 Rope Climb

50 KB Swings, 1.5/1.0#

1 Rope Climb

40 Wall Balls, 20/14#

1 Rope Climb

30 GHD Sit-ups

1 Rope Climb

20 Burpees

1 Rope Climb

10 STOH, 155/105#

1 Rope Climb

Read More
← Older posts Newer posts →