Workout of the Day


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon (AMRAP – Rounds and Reps)

6 Rounds of

4 Minute A.M.R.A.P.

40 Double Unders

16 Burpees

10 Toes To Bar

2 Minute Rest between efforts
Score is total amount of rounds and reps per 4 minute amrap.

mod 1: 80 singles, 8 burpees, 10 leg lifts

mod 2: 20 Double Unders 12 burpees, 10 hanging knee raises

Metcon (AMRAP – Rounds and Reps)

4 Minute A.M.R.A.P.

40 Double Unders

16 Burpees

10 Toes To Bar

2 Minute Rest between efforts

Metcon (AMRAP – Rounds and Reps)

4 Minute A.M.R.A.P.

40 Double Unders

16 Burpees

10 Toes To Bar

2 Minute Rest between efforts

Metcon (AMRAP – Rounds and Reps)

4 Minute A.M.R.A.P.

40 Double Unders

16 Burpees

10 Toes To Bar

2 Minute Rest between efforts

Metcon (AMRAP – Rounds and Reps)

4 Minute A.M.R.A.P.

40 Double Unders

16 Burpees

10 Toes To Bar

2 Minute Rest between efforts

Metcon (AMRAP – Rounds and Reps)

4 Minute A.M.R.A.P.

40 Double Unders

16 Burpees

10 Toes To Bar


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Olympic Weightlifting

Hang Snatch (3-3-3-3-3)

3 warm up sets then begin working sets, increase load on each set, hang onto the bar through out, score final weight moved and plug build up sets in the comment section

Power Clean and Jerk (5 x 1+1)

1 Power Clean + 1 Jerk
increase loading on all 5 sets , record each lift in the comment section and score your final lift

Overhead Squat (1-1-1-1-1)

building across all sets, weight is taken from the rack


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Olympic Weightlifting

Snatch (1-1-1-1-1)

build across all sets, use 3 warm up sets then proceed to perform 5 lifts, score your final lift and add your build up weights in the comment section

Front Squat (2-2-2-2-2)

build across all sets, use 3 warm up sets then proceed to perform 5 lifts, score your final lift and add your build up weights in the comment section

Metcon (Time)

3 Rounds of

400 M Run

15 Power Cleans 155/105

40 Push Ups
18 minute cap for this work out today.

mod 1: 3 rds of 400 m run, 10 pcleans lighter weight, 20 modified push ups

mod 2: 3 RDS of 400 M run, 12 Pcleans lighter weight, 30 Push ups RX or modified


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon (AMRAP – Reps)

20 Minute AMRAP

Partner 1: 200m Run (run to blue dots in driveway)

Partner 2: Bear Crawls length of gym floor until Partner 1 returns from run.

*Before switching, both partners must do 8 Burpees and 16 Air Squats synchronized

Score is number of bear crawls completed combined.

Metcon (No Measure)

Accessory Work

2 Rounds, resting 2:00 between:

Move 10 Odd-Objects 200 feet (length of gym floor x 4)

Aim here is to choose 10 odd-objects – a mix of all sorts of weighted items and simply move them A to B. Although a fairly straightforward task, this is a very basic and effective test of functional fitness. Could share items with others.

Do get creative here. As a list of potential odd-objects:

Sandbags, DBalls, Kettlebells, Plates, Boxes, Barbells, Benches, DB’s, etc. Be sure to try and challenge yourself by either the weight or the shape of the object.


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Olympic Weightlifting

Power Snatch (5 x 3 E2minutes)

one weight across 5-10lbs heavier than previous

Hang Clean (5 x 2 E2minutes)

Hang Squat clean hang onto the bar for this