Workout of the Day


CrossFit Factory Square – CrossFit

Whitten (Time)

W.O.D.

5 Rounds for time:

22 Kettle Bell Swings 53/35

22 Box Jumps 24″/20″

22 Burpees

22 Wall Balls 20lb/14lb

Options for this work out.

a. lighter kbs and medball to be sure depth and height of the wall ball are achieved, shorter box and if needed scale to 3 rounds for time.


CrossFit Factory Square – CrossFit

Weightlifting

Back Squat

5 Reps every 2 minutes for 6 sets

add weight each set

Back Squat (1×5)

Back Squat (1×5)

Back Squat (1×5)

Back Squat (1×5)

Back Squat (1×5)

Back Squat (1×5)

WOD

CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
Scale Options:

L-1 30 Ring rows and 30 push-ups, 180 singles

L-2 15 pull ups 15 ring rips, 180 singles

Accessory work:

DB Curls 5 x 10

Skull Crushers 5 x 10


CrossFit Factory Square – CrossFit

WOD

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#


CrossFit Factory Square – CrossFit

Weightlifting

Push Press (every 2 minutes 5 reps x 6 sets add weight ea. set)

WOD

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Accessory Work

Scale Options:

L-1 30 Jumping pull ups

L-2 30 Banded pull ups

L-3 30 Ring rows

Db Curls 5 x 10

Push-ups 5 x 20

Ring Rows 5 x 10


CrossFit Factory Square – CrossFit

WOD

Metcon (Time)

“Crossfit Main Site W.O.D. 11/3/15”

7 Rounds for time of:

7 Power Cleans 95/65

7 Thrusters 95/65

7 Bar Facing Burpees

Accessory work:

GHD Hip + Back Extensions 5 x 10

Dumbbell Curls 5 x 10

Rest as needed between sets


CrossFit Factory Square – CrossFit

WOD

Metcon (Weight)

With a continuously running clock complete 5 Thrusters every minute.

From 0:00-5:00 use 75/45 lb.

From 5:00-10:00 use 95/55 lb.

From 10:00-15:00 use 115/65 lb.

Continue adding 20 lb. Male/ 10 lb. Female

Every 5 minutes for as long as you are able.

If you fail before the 10 minute mark, continue the next 5 minutes with the weight you currently still have on the bar.

*Record in comments where you finished time wise*

Accessory work:

Med Ball Transfers max effort rest as needed repeat 3 rounds

Db Curls 5 x 10

Skull Crushers 5 x 10


CrossFit Factory Square – CrossFit

Weightlifting

Deadlift – every 2-3 minutes

5-5-5-5-5

Same weight or add each set

Deadlift

WOD

Metcon (Time)

For time:

21-18-15-12-9 Burpees

9-12-15-18-21 Wall Balls

Complete 21 burpees, 9 wall balls, 18 burpees, 12 wall balls so on so forth till you finish

Accessory work:

Single Leg Deadlifts 3 x 10 each leg

5 x 10 Band Pull Aparts


CrossFit Factory Square – CrossFit

Weightlifting

Over head squat 5 x 7

taken from floor go up in weight or stay the same

Overhead Squat (taken from ground 1 x 7 )

Overhead Squat (taken from ground 1 x 7)

Overhead Squat (taken from ground 1 x 7 )

Overhead Squat (taken from ground 1 x 7 )

Overhead Squat (taken from the ground 1 x7)

WOD

Metcon (Time)

3 rounds for time:

15 Power cleans 135/95

15 Ab Mat Sit ups

15 Box Jumps 24”/20”

Scale options:

L-1 75-115/45-85


CrossFit Factory Square – CrossFit

Weightlifting

Over head squat 5 x 7

taken from floor go up in weight or stay the same

Overhead Squat (taken from ground 1 x 7 )

Overhead Squat (taken from ground 1 x 7)

Overhead Squat (taken from ground 1 x 7 )

Overhead Squat (taken from ground 1 x 7 )

Overhead Squat (taken from the ground 1 x7)

WOD

Metcon (Time)

3 rounds for time:

15 Power cleans 135/95

15 Ab Mat Sit ups

15 Box Jumps 24”/20”

Scale options:

L-1 75-115/45-85