Workout of the Day


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.