Workout of the Day


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Thruster (12 minutes to find a 1 rep for the day)

Metcon

Metcon (Time)

30 Thrusters 95/65

30 Toes to bar

60 Wall Balls 20/14

30 Toes to bar

30 Thrusters 95/65
scale options:

a. lighter load for the barbell and wb and perform 20 reps of each movement, use hanging knee raises or vups


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Bench Press (3-3-3-3-3)

same weight across

Metcon

Metcon (Time)

21-15-9

Dumbbell Bench Press 50/35

42-30-18

Calorie Row
scale option: lighter dumbbells 21-15-9 and decrease the row 30-21-15


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Back Squat (1 x 20 5lbs heavier than 11918)

Metcon

Metcon (Time)

1 Mile Run

21 Clean and Jerks 155/105

800 M Run

21 Clean and Jerks 155/105

1 Mile Run

*power clean and jerks can be done split, push or power*
Options for today’s work out.

option 1: Partner up and split up the work however you wish but both athletes must complete 1 mile- 21 cjs -800 m run -21 cjs and 1 mile run.

example person 1 runs 400 or 800, while person 2 rests, once person 1 returns athlete 2 will need to perform whatever athlete 1 one did, 400 or 800. once you both complete a mile begin the Cjs, so on so forth.

option 2: partner up and split the work evenly. this means that each athlete will complete 800 m run 400 m run 800 m run with 11 reps for the cj one round and 10 reps of the cj the second round.

option 3: perform this work out solo

option 4: scale work out to 800 m run 400 m run 800 m run 15 Cj lighter load

option 5: replace the row with runs 2000M Row/1000 M row/ 2000M Row


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon (Time)

For Time:

50 DB Deadlift to Hang Clean to Shoulder to OH 50/35

50 Burpee Box Jumps (24/20)

100 Cal Row

40 DB Deadlift to Hang Clean to Shoulder to OH 50/35

40 Burpee Box Jumps (24/20)

80 Cal Row

30 DB Deadlift to Hang Clean to Shoulder to OH 50/35

30 Burpee Box Jumps (24/20)

60 Cal Row

*Divide everything in half, switching as needed.


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Back Squat (1 x 20 )

end of week 8 one more to go! 5lbs heavier than monday 11518

Metcon (Time)

50 Squat Cleans 185/125
scale option: 30 scleans at lighter load

scale option RX rep scheme but at a lighter weight


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Bench Press (5-5-5-5-5 at same weight across)

Metcon

Metcon (Time)

10 Rounds of

10 Push Ups

10/8 Cal Bike

10 Toes to Bar
scale option 1: 10 rounds 5 reps of push ups and ttb or knees to elbow, for the bike something that can be done in under a minute

scale option 2: 10 rounds of 7 reps of Push ups and ttb or knees to elbow and bike for something obtainable in under a minute