Workout of the Day


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon

Dennis McHugh (AMRAP – Rounds and Reps)

15 Minute AMRAP

3 Front Squats 135/95

3 Toes to Bar

6 Front Squats

6 Toes to Bar

9 Front Squats

9 Toes to Bar

continue adding 3 reps to each movement until time is up.


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon

Fredrick Ill Jr. (Time)

For Time:

30 Snatches 70% of Body Weight

3 Bar Facing Burpees at the top of each minute
power or squat is acceptable for today, plug weight and power or squat in the comment section

(estimated 10 mine time cap)

REST 5 Minutes before beginning the second work out

Metcon

Gary Reid (AMRAP – Rounds and Reps)

10 Minute AMRAP

5 Deadlifts 315/225

10 Bar Facing Burpees

15 Box Jumps 24″/20″


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Ways to complete Murph

1.100-200-300 straight through, cant move on till you finish each movement.

2. 50-100-150 x 2 RDS

3. 25-50-75 x 4 RDS

4. 20-40-60 x 5 RDS

5. 10-20-30 x 10 RDS

6. 5-10-15 x 20 RDS

7. Partner up and split any option above, you go I go format.


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon (Time)

100 cal row

80 Box jump overs 24/20

60 KB Swings 53/35

40 Burpees

20 Strict Toes to Bar (mod strict knees above hip/elbow)

*Divide all however you wish

then,

For Time:

40/30 Cal. Assault Bike

200m Farmers Carry 70/53 each hand

40/30 Cal. Assault Bike

200m Farmers Carry 70/53 each hand

*Divide however you wish

*Do 200m Farmers Carry in parking lot to the blue dots and back.


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Deadlift (3 x 15 at 55-65%)

use 1 weight across all sets and use 2-3 minute rest period between sets

Metcon

Metcon (Time)

4 Rounds of

1000 M Bike

75 Double Under

35/30 Cal Row
mod 1 : 4 Rounds, 500 M Bike, 150 singles, 25/20 cal row

mod 2: 4 RDS, 750 M Bike, 45 Double Unders, 30/25 cal row


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Front Squat (3 x 15 at 55-65%)

use 1 weight across for all sets use 2-3 minute rest between sets

Metcon

Metcon (No Measure)

15 Minute EMOM

0-1 1-3 Ring Mups + 1 Squat Clean

1-2 1-3 Ring Mups + 1 Squat Clean etc. etc.

Metcon (AMRAP – Reps)

Total Ring Mups Score

Metcon (Weight)

Total Squat Clean Weight used for the work out
For this work out athletes should look to have some fun with it. For the clean you can use one weight across for all sets or climb in weight every 5 minutes or climb in weight every minute the choice is yours.

For the Ring mups, accomplish 1-3 reps.

mod 1: 3 Ring Mup Transitions (no band) practice jumping to a lock out and holding the top of the ring and controlling a descent on the rings + 1 Squat Clean

mod 2: 3 Strict Chest to bar pull ups + 3 Strict Ring Dips + 1 Squat Clean