Workout of the Day


Published


CrossFit Factory Square – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute A.M.R.A.P.

15 Back Squats 135/95

35 Double Unders

Rest 5 Minutes

Metcon (AMRAP – Rounds and Reps)

10 Minute A.M.R.A.P.

15 Push Presses 95/65

35 Double Unders
Back Squats and push press weights are taken from the ground, be sure to use a weight that allows for unbroken reps for as long as possible. For double unders scale as needed with double the singles or single double single double.


Published


CrossFit Factory Square – CrossFit

Metcon

Metcon (AMRAP – Reps)

3 rounds of:

2 minute max push ups

1 minute break

2 minutes max sit ups

1 minute break

2 minute max jumping lunges

1 minute break

2 max mountain climbers

1 minute break


Published


CrossFit Factory Square – CrossFit

Metcon

Metcon (Time)

*GYM WILL BE CLOSED FOR THE DAY*

*AT HOME WORK OUT*

W.O.D.

For Time:

1 Mile Run then..

10 Rounds of:

10 Burpees

10 Air Squats

10 Russian Twists

then..

1 Mile Run
option a. 600 M run 10 rounds of 5 reps for each movement with and 600 m run close out

Option b: 800 M run 10 rounds of 7 reps ea movement 800 m run to close out


Published


CrossFit Factory Square – CrossFit

Metcon (AMRAP – Reps)

12 Minute EMOM

Min 1: P1 Runs from loading dock to fence and back then AMRAPS Air Squats (P2 is resting)

Min 2: P2 Runs from loading dock to fence and back then AMRAPS Air Squats (P1 is resting)

*Continue to alternate who works and who rests each minute (6 rounds each)

*Score is total Air Squats completed from both partners combined.

*Modify by shortening up the run if the run will take longer than 1 minute.

()


Published


CrossFit Factory Square – CrossFit

Metcon

Metcon (Time)

For Time:

27-21-15-12-9-6-3

Deadlift 225/155

Push Ups
Modifying options:

a.21-15-12-9-6-3 mod reps lighter deadlift and push ups from knees

b15-12-9-6-3 mod reps lighter dead lift an push ups from knees


Published


CrossFit Factory Square – CrossFit

Metcon

Metcon (AMRAP – Reps)

5 Rounds of Max Reps per round:

0-1 Bike Calories

1-2 Hand Stand Push ups

2-3 Double Unders

3-4 Wall Balls 20/14

Rest 1 minute between rounds
Modifying options:

For the handstand work to get people upside down at first, if modified hspu on the box is a struggle, move to seated DB overhead press, work on hand stand holds or wall walks as other options, for the dus max attempts in the time frame given, wall balls to have the athlete move for the majority of the minute make sure they have a wall ball weight that will allow for 1-2 breaks throughout the entire minute for the entire work out