Workout of the Day


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run
if you feel up to it go max effort, if not push for 80-85% effort.

REST 5-8 minutes before begining to the wod

Metcon

Metcon (Time)

10 Rounds of

50 Double Unders

25 Wall Balls 24/20″

1 Works 1 Rest
partner up 1 athlete completes dus and wbs, athlete 2 rests. both complete 5 rounds each.

mod 1 100 singles and use a lighter wall ball.


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Gymnastics

Weighted Pull-ups (7 x 3 )

use 1 weight for all 7 sets of 3, mod to negatives or strict body weight pull ups or leg elevated ring rows

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

15 GHD Sit Ups

12 Deadlifts 155/105

9 Hang Power Cleans 155/105

6 Shoulder to overhead 155/105
mod 1 30 abmsu and use a lighter load for the 12-9-6

mod 2 15 ghdsu and use a lighter weight for the 12-9-6


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Olympic Weightlifting

3 Pos. Snatch (10 sets)

1 snatch from floor

1 snatch from below knee

1 snatch above knee
build across all or use one weight athletes choice practice goal is to make all lifts, squat ea rep

Metcon

Metcon (Time)

21-15-9

Over head squat 95/65

Calorie Row
mod 1: 21-15-9 lighter weight same cals

mod2: 15-12-9 lighter weight bb and same calorie row


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon (Time)

“Hansen”

5 Rounds for time of:

30 KB Swings 53/35

30 Burpees

30 Abmat Situps

Metcon (No Measure)

Your coach will assign accessory movements or stretches for you to perform in tabata format.

Tabata #1

Tabata #2

*Tabata is 20 seconds of work followed by 10 seconds of rest for 8 rounds (4 minutes)


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Dan & Carrie Wetherell Garrigus farewell wod is going down today!!!!
Normally we would honor their departure from Factory Square with a WOD that they helped create. However, given this special week we do once a year.
They have decided to go with a Hero WOD of their choice.
“Hot Shots 19”
In case you didnt know Dan, Carrie and Bigs, will be moving to San Diego California!!! We will miss them dearly and wish them nothing but the best on their new adventure. “You stay classy Dan and Carrie”.

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
Mod 1:

4 rounds for time of:

15 squats

10 power cleans

5 ring rows

Run 400 meters

Men: 75-lb. clean

Women: 55-lb. clean

Mod 2:

6 rounds for time of:

30 squats

19 power cleans

7 pull-ups

Run 400 meters

Men: 115-lb. clean

Women: 75-lb. clean



Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon

Joseph Spor (Time)

10 Rounds of:

1 Strict Press 135/95

2 Push Press 135/95

3 Push Jerk 135/95

4 Hand Stand Push Ups

10 Push Ups