Workout of the Day


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Shoulder Press (5 x 1 at 80-90% one weight across all sets)

3-5 warm ups sets, weight should be make able for this.

Metcon

Metcon (AMRAP – Reps)

5 Rounds

MAX Reps at Each Station

0-1 Max Calorie Row

Metcon (AMRAP – Reps)

1-2 Single Arm DB Shoulder To Overhead 50/35 (R)

Metcon (AMRAP – Reps)

2-3 Single Arm DB Shoulder To Overhead 50/35 (L)

Metcon (AMRAP – Reps)

3-4 Max Cal Bike

4-5 REST
Scoring this work out will be a combined total at each station for your 5 rounds.

example:

5 Rounds

0-1 Row = 20 Cals (100 Reps total)

1-2 20 Reps (100 Reps total)

2-3 20 reps (100 Reps total)

3-4 Bike = 25 Cals (125 reps total)

The scores in the ( ) would be what you add for your scores on Wodify.

mod 1: reduce the loading on the DB where an athlete can demonstrate good lock out and control of the weight overhead.


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Back Squat (5 x 1 at 80-90% one weight across for all sets)

warm up 3-5 sets, should be make able lifts here.

Metcon

Metcon (Time)

4 rounds of

8 Chest to Bar Pull ups (kipping)

10 GHD Sit Ups

12 Back Squats at 155/105
back squat should be taken from the floor today.

suggestive 16 minute time cap on this work out today.

mod 1 : 8 Ring rows feet elevated for added difficulty, 20 Ab Mat Sit Ups, 12 95/65 lb back squat

mod 2: 8 Pull ups kipping, 10 ghd sit ups or 20 ab mat sit ups, 12 Back squats 115/80


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Bench Press (5 x 1 at 80-90% one weight across all sets)

take your time warming up for this, 3-5 warm up sets is suggested. should not look to fail any reps on this.

Metcon

Metcon (Time)

5 Power Cleans 225/155

25 Ring Push Ups

4 Power Cleans 225/155

20 Ring Push Ups

3 Power Cleans 225/155

15 Ring Push Ups

2 Power Cleans 225/155

10 Ring Push Ups

1 Power Clean 225/155

5 Ring Push Ups
suggestive time cap 8 minutes

mod 1: RX reps, 135-155/85-105 lb bb and Rack Push ups

mod 2: RX reps, 185-205/115-135 and regular push ups


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon (AMRAP – Reps)

6 Rounds:

Run to end of parking lot and back

Max Lateral Burpee Over Medium Hurdle

Max KB Swings 53/35

Max Cal Row

1 minute Rest

Form teams of 4 with each person starting on a different exercise. The person running to the end of the parking lot and back is setting the pace. The other three people will be working to complete a max effort of whichever exercise they are at. Once the person running comes back, rotate until all have completed each exercise, then rest 1 minute all together before starting next round.

*Purpose of this workout is to go all out (max effort) at whichever exercise you are at. Don’t worry about counting reps but if you do, your score will be total reps per round with the run counting as 1 completed rep x 6 rounds. Just work hard and give each effort your all.


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Front Squat (5×3 at 70-80%)

one weight across for all sets

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
suggestive time cap 12 minutes

modify 1: 150 reps but use a lighter wall ball.

game plan is to have planned max sets or push the limits of max wb shots, dont rest to long in between.


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Deadlift (5×3 at 70-80%)

one weight across for all sets

Metcon

Metcon (Time)

10 Rounds For Time:

20/18 Cal Row

30 Double Unders
suggestive 20 minute time cap

modify 1: 14/10 cal row, 60 singles 10 RDS

modify 2: 16/12 cal row, 15 Double Unders 10 RDS