Workout of the Day

Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon (Time)

With a Partner Complete 10 Rounds of…

Bear Crawl Length of Floor Down and Bear Crawl Backwards Back

then

Standing Broad-Jump Length of Floor Down and Back

*Stop and do 3 Burpees after every four broad-jumps.

Workout Details:

Partner one will complete one full round of above (Bear Crawl and Standing Broad Jump).

While Partner one is doing that, Partner two will be in FIT room doing:

10 DB Curl to Press (use challenging weight)

10 DB Alternating Stationary Lunges (use challenging weight) – 5 each leg

10 DB Lying on Floor Tricep Extension (use challenging weight) (https://www.youtube.com/watch?v=rIg-CEDW6Bg)

*Switch when both partners have completed their round – if one ends sooner than the other, plank for remainder.

Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon (Time)

For Time:

50 DB Deadlift to Hang Clean to Shoulder to OH 50/35

50 Burpee Box Jumps (24/20)

100 Cal Row

40 DB Deadlift to Hang Clean to Shoulder to OH 50/35

40 Burpee Box Jumps (24/20)

80 Cal Row

30 DB Deadlift to Hang Clean to Shoulder to OH 50/35

30 Burpee Box Jumps (24/20)

60 Cal Row

*Divide everything in half, switching as needed.

Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP

In Teams of Two:

Partner 1: Completes 8 KB Deadlifts 53/35 each hand, starting on one side of the room. After 8 deadlifts, farmers carry them to other side of the room and complete, 8 more deadlifts and farmers carry them back. Continue doing this until your Partner is done with…

Partner 2: 10 Pushups, 9 Burpees, 8 Alternating Stationary Lunges each leg, 7 Standing DB Strict Press L & R arms (your choice on weight – make it a challenge), 200m Run (to street and back)

Partner 2 will complete work in the “FIT/Kids Class Room” and Run out the door near the GHD’s

*Score will be number of Deadlifts + Farmers Walk Completed (8 Deadlifts + Farmers Carry length of floor = 1 round)

CrossFit Factory Square – CrossFit

Metcon (Time)

In teams of Two:

Ascending Ladder of

Calories on Bike

Lateral Hop Burpees over Bar

KB Swings 53/35

Round 1: 10-10-20

Round 2: 20-20-30

Round 3: 30-30-40

Round 4: 40-40-50

Round 5: 50-50-60

CrossFit Factory Square – CrossFit

Metcon (Time)

Teams of 2

Buy In – 400m Run

5 Rounds of…

5 Single Arm KB Thrusters (each side)

15 KB Swings (53/35)

15 Goblet Squats (53/35)

15 Wall Balls (20/14)

Cash Out – 400m Run

Workout Format:

P1 does 5 Single Arm KB Thrusters (each side) right into 15 KB Swings (two separate KB weights can be used) while P2 is Holding a “hovering” pushup – keep chest, hips, legs slightly above ground. Only thing touching is hands and toes. Then switch – P2 does thrusters and swings will P1 holds a hovering pushup. Then P1 does 15 Goblet Squats and 15 Wallballs while P2 holds a wall sit. Then switch. Continue in this format until 5 rounds have been completed.

CrossFit Factory Square – CrossFit

Metcon (Calories)

On the 3:00 x 10 Rounds (30 Minutes, 5 rounds each):

P1 completes…

21 AbMat Sit-Ups

14 Medicine Ball Squat Jumps (20/14) (Mod: Med Ball Air Squat)

7 Plyo Push-Ups (Mod: HR Pushups) https://www.youtube.com/watch?v=FRo3b_Pfw3M

P2 completes…

2 minute max calorie assault bike

Workout Format:

P1 (within 3 minute interval) performs the 21/14/7 rep scheme above. Rest remaining time.

P2 (within 3 minute interval) will perform max calories Assualt Bike in 2 minutes. Rest last minute

Then continue to rotate between each until 5 rounds have been completed by each person.

Score is max calories between both partners combined.

CrossFit Factory Square – CrossFit

Metcon (Time)

Buy In: 400m Run Together

then

100 Air Squats

20 Burpees to a plate

80 Abmat Situps

20 Burpees to a plate

60 Lunges w/ plate OH 45/35

20 Burpees to a plate

40 KB Swings 53/35

20 Burpees to a plate

20 lengths of floor Bear Crawls

20 Burpees to a plate

40 KB Swings 53/35

20 Burpees to a plate

60 Lunges w/ plate OH 45/35

20 Burpees to a plate

80 Abmat Situps

20 Burpees to a plate

100 Air Squats

20 Burpees to a plate

*Split everything however you wish

Cash Out: 400m Run Together

CrossFit Factory Square – CrossFit

Metcon (AMRAP – Rounds)

You go… I go workout – P1 does a full round, then P2 does a full round. Continue until 6 minute cap. Go AHAP (As Hard As Possible)!!!

AMRAP 6 minutes:

4 Lengths of parking lot sprint (down and back twice)

6 Burpees to a plate 45/35

8 Ground to OH with plate 45/35

rest 4 minutes

AMRAP 6 minutes:

4 Lengths of parking lot sprint (down and back twice)

6 Plate Woodchops on each side 45/35 https://www.youtube.com/watch?v=NykK5N6a2to

8 Squat Jumps with plate 45/35 (Bear hug)

rest 4 minutes

AMRAP 6:

4 Lengths of parking lot sprint (down and back twice)

6 Thrusters with plate 45/35

8 Pushups (hands on plate)

*Score is total rounds from all 3 AMRAPs combined (can list each in comments section)

CrossFit Factory Square – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 2

30 Minute AMRAP:

50/35 Calorie Assault Bike

50 Wall Balls 20/14

50/35 Calorie Rower

200m Run with 45/35# plate plus your wallball

~For bike, wall balls and row – switch as needed

~Both partners run together but can share the plate/wall ball however they wish.

*If class is over 14, have some start on bikes and some start on rower.

CrossFit Factory Square – CrossFit

Metcon (Time)

With a partner for time:

5 Rounds

On rounds 1, 3, 5 do 400m run (P1 completes full 400m then P2 completes full 400m) / On rounds 2, 4 do 500m row (P1 completes full 500m then P2 completes full 500m)

30 Burpee Box Jumps (24/20) Divide between both partners however you wish (30 total)

40 KB Swings (53/35) Divide between both partners however you wish (40 total)

CrossFit Factory Square – CrossFit

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CrossFit Factory Square – CrossFit

Metcon (Time)

1 will work while 1 will rest. Divide however you wish.

1000m row

200 MB stationary lunges 20/14

800m row

150 Box Jump Overs 24/20

600m row

100 Burpees

400m row

50 Squat Jumps

200m row

1 Bear Crawl (each partner) Forwards and Backwards length of entire gym floor (both spaces – from GHD’s to Whiteboard going forward and then from Whiteboard to GHD’s going backwards)

CrossFit Factory Square – CrossFit

Metcon (Time)

With a partner, split everything in half…

500m Row

then 5 rounds of:

30 KB Swings 53/35

10 Burpees

500m Row

then 5 rounds of:

30 Sumo Deadlift High Pull 53/35

8 Burpees

500m Row

then 5 rounds of:

20 Box Step Up and Overs 30″/24″

6 Burpees

500m Row

then 5 rounds of:

20 Mt. Climbers

4 Burpees

CrossFit Factory Square – CrossFit

Metcon (AMRAP – Reps)

*Score is total Burpees

4 minutes Max Effort Burpees (divide with your partner however you wish)

then…

4 rounds of

3 legless rope climbs (if you don’t have legless rope climbs then do 7 strict pull-ups or 7 strict banded chest to bar)

12 hand release pushups

20 alternating lunges (stationary)

*partners must alternate movements – P1 does rope climbs, P2 does pushups, P1 does lunges, etc.

4 minutes Max Effort Burpees

then…

4 rounds of

15 Squat jumps

20 Mt. Climbers

30 Russian Twists with 20/14 MB (heels elevated)

*partners must alternate movements – P1 does rope climbs, P2 does pushups, P1 does lunges, etc.

4 minutes Max Effort Burpees

then…

4 rounds of

3 legless rope climbs (if you don’t have legless rope climbs then do 7 strict pull-ups or 7 strict banded chest to bar)

12 hand release pushups

20 alternating lunges (stationary)

*partners must alternate movements – P1 does rope climbs, P2 does pushups, P1 does lunges, etc.

4 minutes Max Effort Burpees

CrossFit Factory Square – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 2

24 minute AMRAP:

12/9 Calorie Row

100m Sprint (to smoking with chris fence and back)

8 KB Swings 70/53 (mod: same weight but to eye level)

*Partners will complete full round before switching. This is meant to be a work hard then rest workout. When you are working, go ALL OUT. When you are resting, rest. Don’t do anything else but deep breaths and prep to go all out again when it’s your turn.

Accessory Work:

3×10 Single Arm DB Deadlift to Bicep Curl to Press (10 reps each side) https://www.youtube.com/watch?v=hIvpyBlIo3o *Unlike video, only do one side at a time

3×10 Single Leg DB Stiff-legged Deadlifts (10 each side) https://www.youtube.com/watch?v=DGavj41F_Cs

3×10 Diamond Pushups

CrossFit Factory Square – CrossFit

Metcon (AMRAP – Reps)

With a partner

10 min AMRAP

200m Run

Burpees

*Score is total number of burpees in 10 minutes

Rest 3 minutes

Metcon (AMRAP – Reps)

10 min AMRAP

20 Cal Row

50 foot bear crawl (length of gym floor)

*Score is total number of 50-foot bear crawls in 10 minutes

Rest 3 minutes

Metcon (AMRAP – Reps)

10 minute AMRAP

1 minute Plank

Alt. Stationary Lunges

*Score is total number of lunges in 10 minutes

CrossFit Factory Square – CrossFit

Metcon (AMRAP – Reps)

2 Person Team WOD:

Buy In: 800m banded run together (both partners must hold ends of a band)

Then, 20 minute AMRAP with one working at a time:

50 KB Squat Jumps 53/35 https://www.youtube.com/watch?v=sydLW0CPWcQ

100 KB Swings 53/35

150 KB Russian Twists 53/35

200m Run with KB 53/35 (1 person runs 200m then the other)

AMRAP in remaining time: Burpees over planking partner (this is your score)

*Workout can be done outside

CrossFit Factory Square – CrossFit

Metcon (Time)

Partner “Barbara”

Five rounds of:

20 Pull-ups (mod: banded pullups or ring rows)

30 Push-ups

40 Sit-ups

50 Squats

*Can be divided however you wish with one person working at a time

After round 1: P1 runs 400/P2 rows 500

After round 2: P1 rows 500/P2 runs 400

After round 3: P1 runs 400/P2 rows 500

After round 4: P1 rows 500/P2 runs 400

After round 5: Immediately into Max Effort Plank (both at same time

CrossFit Factory Square – CrossFit

Metcon (Time)

With a partner

P1 does 1 complete round then P2 does 1 complete round. Continue until both complete 3 rounds.

6 box jump overs 24/20

12 DB or KB Snatch 53-35lbs/35-20 (6 each arm)

24 Russian Twists with same DB/KB

Then

400m farmers carry 2-53lb KB’s/2-35lb KB’s) – divide however you wish

Then

With a partner

P1 does 1 complete round then P2 does 1 complete round. Continue until both complete 3 rounds.

6 burpees

12 Pushups

24 Split Jumps (12 each leg)

Then

400m run together

Then

With a partner

P1 does 1 complete round then P2 does 1 complete round. Continue until both complete 3 rounds.

6 Strict Toes to Bar

12 Wall Balls

24 Mt Climbers (12 each leg) – get foot as close to hand as possible

Then

400m farmers carry 2-53lb KB’s/2-35lb KB’s) – divide however you wish

CrossFit Factory Square – CrossFit

Metcon (Distance)

Partner WOD- Based on equipment needed, teams can start at different segments of workout

AMRAP 7:

200m Run

250m Row

*Partner 1 starts with 200m Run, while Partner 2 does 250m Row. When both are complete, switch and then continue to do so for 7 minutes.

*Record Max Meters Rowed (Go Hard!)

Rest 2 minutes

Metcon (AMRAP – Reps)

AMRAP 7:

20 Wall Balls (20/14) to 10′ Target

15 Toes to Bar

*Partner 1 starts with 20 Wall Balls, while Partner 2 does 15 Toes to Bar. When both are complete, switch and then continue to do so for 7 minutes.

*Record Total Reps

Rest 2 minutes

Metcon (AMRAP – Reps)

AMRAP 7:

20 Box Step Ups (10 each leg) Holding 1 53/35 KB (20″ across)

10 DB Bicep Curl to Press (challenging DB weight so that reps 8,9,10 are difficult)

*Partner 1 starts with 20 Box Step Ups, while Partner 2 does 10 DB Bicep Curl to Press. When both are complete, switch and then continue to do so for 7 minutes.

*Record Total Reps

Rest 2 minutes

Metcon (AMRAP – Reps)

AMRAP 7:

15 GHD’s

Hold Static Pushup Position (elbows at 90deg) as long as it takes partner to complete the GHD’s

*Partner 1 starts with 15 GHD’s, while Partner 2 does Static Pushup Hold. When both are complete, switch and then continue to do so for 7 minutes.

*Record Total GHD Reps

CrossFit Factory Square – CrossFit

Metcon (Time)

Buy In:

1 mile run for time (must be broken up in 200m increments. P1 runs 200m, tags P2 who then runs 200m, etc. 4 rounds each). *Must start and end each run on the parking lot.

Metcon (Time)

Once finished with 1 mile run…

Complete in order (divide each however you wish):

100 Wall Balls

100 KB Swings 53/35

100 Abmat situps

100 Burpees

Metcon (Time)

Cash Out:

1 mile run for time (must be broken up in 200m increments. P1 runs 200m, tags P2 who then runs 200m, etc. 4 rounds each). *Must start and end each run on the parking lot.

CrossFit Factory Square – CrossFit

Metcon (Time)

Buy In:

1 mile run for time (must be broken up in 200m increments. P1 runs 200m, tags P2 who then runs 200m, etc. 4 rounds each). *Must start and end each run on the parking lot.

Can also be done with 2k row with each partner rowing 250m

Metcon (Time)

Once finished with 1 mile run…

Complete in order (divide each however you wish):

100 Wall Balls

100 KB Swings 53/35

100 Abmat situps

100 Burpees

Metcon (Time)

Cash Out:

1 mile run for time (must be broken up in 200m increments. P1 runs 200m, tags P2 who then runs 200m, etc. 4 rounds each). *Must start and end each run on the parking lot.

Can also be done with 2k row with each partner rowing 250m

CrossFit Factory Square – CrossFit

Metcon (AMRAP – Reps)

4 Rounds of (2 rounds each):

One person runs 400m

One person performs Max Effort Handstand Pushups until partner returns, then switch

*Score is total # of HSPU

Metcon (AMRAP – Reps)

2 minute rest

4 Rounds of (2 rounds each):

One person runs 400m

One person performs Max Effort Air Squats until partner returns, then switch

*Score is total # of Air Squats

Metcon (AMRAP – Reps)

2 minute rest

4 Rounds of (2 rounds each):

One person runs 400m

One person performs Max Effort Situps until partner returns, then switch

*Score is total # of Situps

Metcon (AMRAP – Reps)

2 minute rest

4 Rounds of (2 rounds each):

One person runs 400m

One person performs Max Effort Burpees until partner returns, then switch

*Score is total # of Burpees

CrossFit Factory Square – CrossFit

Metcon (AMRAP – Reps)

Teams of 2: 36 minute AMRAP

P1 Runs 400m with 1 – 53/35lb KB

P2 AMRAP

10 Situp to Stand (Scale: anchor feet or Abmat situps)

8 Split Jumps (4 each leg)

6 Burpee Box Jump Overs 24/20″

4 Wall Walks

2 Legless Rope Climbs (Scale: Use legs or from a lying position pull yourself up to a standing position)

*Alt people each rep if there are more than one at a time

When P1 returns from run, switch partners and P1 will take over where P2 left off

CrossFit Factory Square – CrossFit

Metcon (Time)

Partner “Karen”

P1 Rows 200m

P2 Does Wall Balls until P1 completes 200m

*continue switching until 150 wall balls have been completed

Immediately into:

Partner “Morrison”

P1 Rows 200m

P2 works on Morrison until P1 completes 200m. P1 would then begin chipping away where P2 left off.

*Continue switching until all 50-40-30-20-10 reps have been completed for Wall Balls, Box Jumps and KB Swings

Morrison is performed by doing 50 wall balls, 50 box jumps, 50 KB swings, then 40/40/40, etc.