Workout of the Day


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


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Shoulder Press (5×3 at 70%-80%)

one weight across for all sets

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

50/40 Cal Bike

100 Push Presses 75/55

50 TTB
goal to achieve 1 full round and get as far as possible in the second round.

modify 1: 30/20 Cal Bike, 50 push presses 45/35lb bar, 25 Hanging knee Raises (20 minutes)

modify 2: 40/30 cal bike, 75 push presses at 55/45lb bar, 25 TTB (20 minute)


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Back Squat (5×3 at 70-80%)

one weight across

Metcon

“Isabel Squats” (Time)

For Time:

30 Squat Snatches 135/95
6 minute time cap for this work out

modify1: 75/45

modify 2: 95/65

modify 3: 115/80


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Bench Press (5×3 at 70-80% )

use one weight across for all sets

Metcon

Metcon (Time)

25 Box Jumps 24/20″

1 Burpee Ring Muscle Up

20 Box Jumps 24″/20″

2 Burpee Ring Muscle Ups

15 Box Jumps 24″/20″

3 Burpee Ring Muscle Ups

10 Box Jumps 24″/20″

4 Burpees Ring Muscle Ups

5 Box Jumps 24″/20″

5 Burpee Ring Muscle Ups
(suggestive 10 minute time cap)

modify 1:

25 BJ or step ups “shorter box”

1 Burpee + 5 Push Ups + 5 Ring Rows

20 BJ

2 Burpees + 5 Push ups + 5 Ring Rows

15 BJ

3 Burpees + 5 Push Ups + 5 Ring Rows

10 BJ

4 Burpees + 5 Push Ups + 5 Ring Rows

5 BJ

5 Burpees + 5 Push Ups + 5 Ring Rows

modify 2:

Same as above but with Ring Dips + C.T.B. Pull ups