Workout of the Day


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chin-over-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Teens (Ages 14-15) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Scaled (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb

Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Teens Scaled (Ages 14-15) (Time)

33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb

Jumping pull-ups

Time cap: 20 minutes


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon

Metcon (Time)

40 Cleans 135/105

30 Cleans 155/115

20 Cleans 185/125

Partner, split work evenly

One works, One Rests
modify this work out by using weights that will allow for 5-10 touch an go reps on the first 40 and touch and go singles, doubles on the second round and quick singles on the third round.


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon

Metcon (Time)

3 Rounds of

35 Double Unders

21 Shoulder to over head 95/65

Rest 3 minutes

Metcon (Time)

3 Rounds of

35 Double Unders

15 Shoulder to over head 115/80

Rest 3 minutes

Metcon (Time)

3 Rounds of

35 Double Unders

9 Shoulder to over head 135/95
6 minute time cap for all work outs.

modifications

1: 3 rounds 70 singles/15 STO lighter weight rest 3 minutes 3 rounds 70 singls 12 sto lighter weight rest 3 minutes 3 rounds 70 singles 9 sto

2: 3 Rounds 20 Dus/RX rep scheme for the STO for all intervals


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon

Metcon (Time)

50 Walking Lunges

50 Calorie Bike

25 Ghd Sit Ups

40 Walking Lunges

40 Calorie Bike

20 Ghd Sit ups

30 Walking Lunges

30 Calorie Bike

15 Ghd Sit Ups

20 Walking Lunges

20 Calorie Bike

10 Ghd Sit Ups
modifications:

Cal Bike – 30-25-20-15-10

Walking Lunges same as bike

Ab Mat Sit ups same as bike


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
modifications:

Use a dead lift weight that will allow for unbroken reps through out the entire work out, modify to step ups as a scale if needed to keep the athlete moving


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon (AMRAP – Reps)

This workout is to be completed solo. Based on class size, individuals may start on different exercises.

Death By… Shuttle Sprint

On 3, 2, 1…Go, Do one Sprint length of floor in the first minute. On minute two, sprint two lengths of the floor (down and back). On minute three, sprint three lengths of the floor (down, back and down). Continue to add one length each minute until you can no longer complete required work within that minute.

*You must put at least one hand and one foot over the “line” each time you change directions.

Metcon (AMRAP – Reps)

Death By… Burpees

On 3, 2, 1…Go, do 2 burpees. On minute two, do 4 burpees. On minute three, do 6 burpees. Continue to add 2 burpees each minute. Your workout is over once you can no longer complete the required work within the minute.

Metcon (AMRAP – Reps)

Death By… KB Swing

On 3, 2, 1…Go, Do 3 KB swings. On minute two, do 6 KB Swings. On minute three, do 9 KB Swings. Continue to add 3 KBS each minute. Your workout is over once you can no longer complete required work within that minute.

Metcon (AMRAP – Reps)

Extra Credit

Death By… Abmat Situp

One 3, 2, 1…Go, Do 4 Abmat Situps. On minute two, do 8 Abmat Situps. On minute three, do 12 Abmat Situps. Continue to add 4 Abmat Situps each minute. Your workout is over once you can no longer complete required work within that minute.