Workout of the Day


Published



CrossFit Factory Square – CrossFit

Metcon

Metcon (Time)

10 Rounds Each:

40 Double Unders

200 M Run
Partner Work Out: 1 completes an entire round then rests, while partner completes a round for 10 rounds each.


Published



CrossFit Factory Square – CrossFit

Strength

Front Squat (4-4-4 at 75% for all sets)

Metcon

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
Wod details:

for scaling the muscle ups perform 2 chest to bar pull ups or chin over bar and 2 dips bar or ring which will = 1 rep. use a light weight for fast singles on the clean and modify to knees above hip crease for TTB.

MASTERS MEN – includes Masters Men 55+

Complete as many rounds and repetitions as possible in 14 minutes of:

60-calorie row

50 toes-to-bars

40 wall-ball shots, 20 lb. to 9-foot target

30 cleans, 115 lb.

20 muscle-ups

MASTERS WOMEN – includes Masters Women 55+

Complete as many rounds and repetitions as possible in 14 minutes of:

60-calorie row

50 toes-to-bars

40 wall-ball shots, 10 lb. to 9-foot target

30 cleans, 65 lb.

20 muscle-ups


Published



CrossFit Factory Square – CrossFit

Strength

Bench Press (8-8-8)

use 75% for all sets

Metcon

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
wod details:

If space is limited perform burpees over the barbell and reach full extension when jumping over the bar

MASTERS MEN – includes Masters Men 55+

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees

45 pound Snatch, 30 reps

30 Burpees

75 pound Snatch, 30 reps

20 Burpees

100 pound Snatch, 30 reps

10 burpees

120 pound Snatch, as many reps as possible

MASTERS WOMEN – includes Masters Women 55+

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees

35 pound Snatch, 30 reps

30 Burpees

55 pound Snatch, 30 reps

20 Burpees

75 pound Snatch, 30 reps

10 burpees

90 pound Snatch, as many reps as possible


Published



CrossFit Factory Square – CrossFit

Strength

Back Squat (10-10-10)

use 75% across for all sets, perform a set of 10 every 4 minutes

Metcon

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
wod details:

The squat clean equals 1 rep and 1 Jerk equals 1 rep, thrusters out of the bottom of the squat do not count, must perform a split jerk or push jerk.


Published



CrossFit Factory Square – CrossFit

Metcon (Calories)

Workout details: Partner up and share equipment. Keep rowers and abmats off to the sides (under racks). P1 will begin workout at 3, 2, 1…Go by performing their walking lunge from the end of floor near plates/garage door and head towards whiteboard. P2 will begin their workout at 3 minute mark by performing their walking lunge from the whiteboard and head towards plates/garage door. When it’s your turn to work, work hard. Go all out when you get to that rower knowing you will have a 3 minute rest.

AMRAP 3:

50′ Walking Lunge (No Weight) – length of floor

35 AbMat Sit-ups

Max Calorie Row

rest 3 minutes

Metcon (Calories)

AMRAP 3:

50′ OH Plate Walking Lunge (15/10)

35 AbMat Sit-ups

Max Calorie Row

rest 3 minutes

Metcon (Calories)

AMRAP 3:

50′ OH Walking Lunge (25/15)

35 AbMat Sit-ups

Max Calorie Row

rest 3 minutes

Metcon (Calories)

AMRAP 3:

50′ Walking Lunge (35/25)

35 AbMat Sit-ups

Max Calorie Row

rest 3 minutes

Metcon (Calories)

AMRAP 3:

50′ OH Walking Lunge (45/35)

35 AbMat Sit-ups

Max Calorie Row


Published



CrossFit Factory Square – CrossFit

Metcon

Metcon (Time)

“Filthy Fifty”

For Time:

50 Box Jump, 24”/20” inch box

50 Jumping Pull-Ups

50 Kettlebell Swings, 53/35

50 Walking Lunges

50 Knees To Elbows

50 Push Press, 45/35 pounds

50 Back Extensions or super mans

50 Wall Ball Shots 20/14

50 Burpees

50 Double Unders