Workout of the Day


CrossFit Factory Square – CrossFit

Metcon (Time)

Divide everything between 2 partners with 1 working and 1 resting:

1600m Run (complete by doing 4x400m’s/ 2 per person)

100 Burpees (divide however you wish)

1200m Run (complete by doing 2x400m’s + 2x200m’s/ 1 – 400 per person then 1 – 200 per person)

80 Wall Balls (divide however you wish)

800m Run (complete by doing 2x400m’s/ 1 per person)

60 KB Swings (divide however you wish)

400m Run (complete by doing 2x200m’s / 1 per person)

40 Box Step Ups with Wall Ball (divide however you wish)

200m Run (complete by doing 2x100m’s / 1 per person – smoking with Chris fence and back)

20 Pullups (divide however you wish)


CrossFit Factory Square – CrossFit

Metcon (Time)

For Time with a Partner:

200 Meter Run Each (P1 goes then P2)

54 Wallballs (20/14)

54 Box Jumps (24/20)

200 Meter Run Each

42 Wallballs (20/14)

42 Box Jumps (24/20)

200 Meter Run Each

36 Wallballs (20/14)

36 Box Jumps (24/20)

200 Meter Run Each

30 Wallballs (20/14)

30 Box Jumps (24/20)

200 Meter Run Each

24 Wallballs (20/14)

24 Box Jumps (24/20)

200 Meter Run Each

18 Wallballs (20/14)

18 Box Jumps (24/20)

Divide Wallballs and Box Jumps however you wish.

Wallball penalty: For the Wallball Exercise, once you start, the ball must stay in motion until set is done. If it drops or stops then team must do 10 burpees before continuing.


CrossFit Factory Square – CrossFit

Metcon (Time)

For Time with a Partner:

200 Meter Run Each (P1 goes then P2)

54 Wallballs (20/14)

54 Box Jumps (24/20)

200 Meter Run Each

42 Wallballs (20/14)

42 Box Jumps (24/20)

200 Meter Run Each

36 Wallballs (20/14)

36 Box Jumps (24/20)

200 Meter Run Each

30 Wallballs (20/14)

30 Box Jumps (24/20)

200 Meter Run Each

24 Wallballs (20/14)

24 Box Jumps (24/20)

200 Meter Run Each

18 Wallballs (20/14)

18 Box Jumps (24/20)

Divide Wallballs and Box Jumps however you wish.

Wallball penalty: For the Wallball Exercise, once you start, the ball must stay in motion until set is done. If it drops or stops then team must do 10 burpees before continuing.


CrossFit Factory Square – CrossFit

Metcon (AMRAP – Reps)

25 minute AMRAP

2 KB swings 53/35

2 Hand Release Push-ups

2 Box Step Ups with KB

*Continue to add 2 reps per exercise each round until 25 minute cap.

Strategy: Partners can divide workout however they wish. You can choose to alternate exercises – P1 does KB Swings, P2 does Hand Release Pushups, P1 does Box Step Ups, etc. This may work best in the early rounds. As you continue to add reps, the later rounds may be completed best if you divide the reps for each exercise to best keep you moving with little rest breaks. Stick with one strategy or continue to change it up.


CrossFit Factory Square – CrossFit

Metcon (Time)

60 – 50 – 40 – 30 – 20 – 10

Russian KB Swings (eye level) 70/53 – should be heavy

Abmat Sit-ups

Alternating Stationary Lunges

50 – foot shuttle runs (length of floor)

*Partners work to complete KB swings and Sit-up reps however they wish. Shuttle runs must be completed in sets of 5 (P1 sprints 5 lengths of the floor, then P2 does the same and continue until reps are complete)


CrossFit Factory Square – CrossFit


CrossFit Factory Square – CrossFit

Metcon (No Measure)

In “Teams” of 2… technically more like an individual workout in disguise 🙂

In two minutes, max reps at each station. One minute rest to transition between stations. Both partners are working at the same time for the two minutes unless noted.

~DU’s (Mod: Single Unders) *in back room

~Cal Row *in back room

~Slam Ball (Male teams 50 & 40lb ball, Female teams 40 & 30lb ball – switch weight as needed)

~Partner Wall Balls 20/14 – one ball thrown rainbow style between both partners

~Ring Rows

~10 yard (30 foot) Shuttle Sprint *middle part of main room

~Lateral Reactive Step Ups 20″ box for all

~Pushups *back room on red mats

~Plank/Ski Erg Combo – one is on ski erg one is planking, switch as needed *back room

~Burpees *back room

*Go AHAP (as hard as possible) at each exercise. It’s one time through. No second chances. Put up a score at each one that no other pair can beat! Don’t worry about scoring this on Wodify (no measure).


CrossFit Factory Square – CrossFit

Metcon (Time)

Partner 1 Mile Run with Plate 45/25 or 35

*Run out to dot 23.25 on trail and back. Switch off holding plate as needed.

Then

6 Rounds (P1 completes full round then P2 completes full round, etc. – 3 rounds each)

1 Legless Rope Climb (mod: w/legs, pull to stand from floor)

3 each leg Step up and Over 24/20″ box holding 45/25-35

5 Strict Toes to Bar

7 KB Swings 70/53


CrossFit Factory Square – CrossFit

Metcon (AMRAP – Rounds and Reps)

In teams of two:

30 Minutes:

P1 Runs a 400m run

P2 AMRAP…

2 Rope Climbs (mod: 6 pullups – regular or banded)

4 Burpees

6 Heavy KB Swings 70/53

8 Lateral Box step up and over (4 each side) 24″/20″

*switch when P1 returns from the run. P1 will begin will P2 ended.

Score will be total rounds/reps between both partners combined in 30 minutes.


CrossFit Factory Square – CrossFit

Metcon (AMRAP – Reps)

With a partner…

Every 3 minutes for 30 minutes:

For 3 minutes, P1 AMRAPs (all in main workout area):

1 Trip Down and Back (2 lengths of floor) carrying 1 – 45/35lb plate overhead

2 Trips down and back (4 lengths of floor) carrying 1 – 45/35lb plate (plate should be pulled into chest)

3 Thrusters with 1 – 45/35lb plate

4 Ground to Overhead with 1 – 45/35lb plate

5 Burpees to plate

P2 does Max Calorie Row (in back room)

*Continue to switch every 3 minutes with person coming off rower always starting at beginning each time. Score will be total reps completed by both partners at the end of 30 minutes + total calories rowed.


CrossFit Factory Square – CrossFit

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CrossFit Factory Square – CrossFit

Metcon (Time)

One partner will begin chipping away at:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of…

Calories on the Rower

Burpees

KB Swings (53/35)

Pushups

*So 10 cals rower, 10 burpees, 10, KB Swings, 10 Pushups, then 9’s, 8’s, etc.

The other Partner must hold 110% of their Front Squat in the front rack position. Each partner will most likely have different weights on the bar. Bar will be loaded and taken from the rack. Once taken from the rack they must hold that position for as long as they can and then re-rack. Person working on the exercises above can not proceed until bar is held in the front rack position by the other partner.

Switch as necessary.


CrossFit Factory Square – CrossFit

Metcon (Calories)

3 minutes MAX EFFORT at each exercise. You will only be doing each exercise once so leave it all out!

*One works while one rests, switch as needed

Rower (Calories)

Metcon (AMRAP – Reps)

Burpees

Metcon (Calories)

Ski Erg (Calories)

Metcon (AMRAP – Reps)

Lateral Box Jump Overs 24/20

Metcon (AMRAP – Reps)

Rope Climbs (Mod: Rope pull to a stand)

RX+ Legless

Metcon (AMRAP – Reps)

Wall Balls 20/14 to 10′ target/line

Metcon (AMRAP – Reps)

KB Swings 53/35

Metcon (AMRAP – Reps)

Pushups

Metcon (AMRAP – Reps)

GHD Situps (Mod: Abmat Situps)

Metcon (AMRAP – Reps)

Squat Jumps


CrossFit Factory Square – CrossFit

Metcon (Time)

In teams of two with only one working at a time, complete (divide all work between two of you):

2000m Row

1000m Shuttle Sprint (60 – 50′ sprints) *So if P1 runs down gym floor and back, that’s 2 of 60. Must touch floor with hand on each end.

100 Burpees over Box 24/20″

50 Partner Situps – throwing MB over box


CrossFit Factory Square – CrossFit

Metcon (Time)

In teams of two:

Partner 1 performs 50 KB swings (53/35) while Partner 2 holds a Handstand (scale is 1st hold top of wall walk or if needed top of pushup). Switch If swings or handstand is broken and perform 5 burpees each before continuing

then

Partner 1 performs 50 box jumps (24/20) while Partner 2 holds a 45lb/25lb plate overhead. Switch if overhead position is broken and perform 5 burpees each before continuing

then

Partner 1 performs 50 AbMat Situps while Partner 2 holds a wall sit. Switch if squat position is broken and perform 5 burpees each before continuing

then

Partner 1 performs a 200m run, while Partner 2 holds a low plank. Then switch for 2 runs each. If plank is broken at any time perform 5 burpees each when runner gets back before continuing.

…repeat all for 2nd round


CrossFit Factory Square – CrossFit

Metcon (Time)

In teams of two:

Partner 1 performs 50 KB swings (53/35) while Partner 2 holds a Handstand (scale is 1st hold top of wall walk or if needed top of pushup). Switch If swings or handstand is broken and perform 5 burpees each before continuing

then

Partner 1 performs 50 box jumps (24/20) while Partner 2 holds a 45lb/25lb plate overhead. Switch if overhead position is broken and perform 5 burpees each before continuing

then

Partner 1 performs 50 AbMat Situps while Partner 2 holds a wall sit. Switch if squat position is broken and perform 5 burpees each before continuing

then

Partner 1 performs a 200m run, while Partner 2 holds a low plank. Then switch for 2 runs each. If plank is broken at any time perform 5 burpees each when runner gets back before continuing.

…repeat all for 2nd round


CrossFit Factory Square – CrossFit

Metcon (Time)

Partner Chipper:

100 Calorie row (partner is holding wall sit)

90 DU’s (partner is holding chinup or top of ring row)

80 Unbroken wallballs (5 burpee penalty anytime ball STOPS)

70 Toes to bar (partner is holding dead hang on bar)

60 Second partner drag

50 Burpees over planking partner

40(0)m KB farmers walk 53/35 (5 burpees when passing every yellow dot)

30 Situps passing MB over box

20(0)m Bear crawl (14 lengths of floor)

10 Rope climbs (partner is holding handstand against wall)