Workout of the Day


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Back Squat (3 Reps emom x 10 )

same weight across athletes choice on weight

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

100 Double Unders

30 Thrusters 95/65

100 Double Unders

30 Thrusters 115/75

100 Double Unders

30 Thrusters 135/95

100 Double Unders

AMRAP Thrusters at 155/105
When you complete the dus plus the 30 thrusters that is 1 completed round.

modify this work out with 200 singles and lighter loads for the thrusters, keep the rep scheme the same


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Shoulder Press (5 rep emom x 10)

same weight across for all sets

Metcon

Metcon (Time)

34-26-18 Hang Power Cleans 135/95

Push Ups

18-26-34

Box Jumps 24″/20″

Cal Bike
no rest in between work outs, scale reps and loading to allow for short breaks. sample rep schemes could be 21-15-9 9-15-21


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon (Time)

Some of you may know already but if you don’t, this will be Tony’s last Saturday coaching. After many, many years of patrolling the streets overnight and then coaching Saturday classes, Tony will finally be moving on to days.

His special request send off WOD is…

“The Heinous Hundred”

with a Partner for Time:

100 Box Jumps (24/20 in)

100 Jumping Pull-Ups

100 Kettlebell Swings (53/35)

100 Walking Lunges

100 Knees-to-Elbows

100 Push Press (45/35 lb)

100 Back Extensions (Supermen)

100 Wall Balls (20/14 lb)

100 Burpees

100 Double-Unders (200 single unders)

*must finish each exercise before moving on to the next and you can split them up however you wish


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon

Metcon (AMRAP – Rounds)

Assault Bike Alternating EMOM x 30

o-1 15/10 Calories

1-2 REST
partner up an go hard for the minute, work on turning over higher RPMs make sure bike it set up correctly and use that upper body to help push the limit today. score will be rounds completed if you make it the entire 30 minutes it’ll be 15 rounds completed.


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Olympic Weightlifting

Power Snatch (6 touch an go reps emom x 10 )

athlete choice on weight, todays focus is to work on cycling and breathing while moving the bar. hang onto the bar for all 6 reps.

Metcon (Time)

18-15-12-9-6-3 reps for time of:

Thrusters 75/55

Power Snatches 75/55

Toes-to-Bars
scale option 1: lighter barbell for these movements keep the reps the same and use hanging knee raises or Vups as scale for TTB