Workout of the Day


CrossFit Factory Square – CrossFit

Metcon (AMRAP – Rounds and Reps)

*Due to Saturday’s typical class size, we are going to try and limit those wanting to do the Open workout. Unless you absolutely have to, Open workouts should be done on Friday’s (programmed during all class times) or on Sunday’s during Open Gym.

25 Minute AMRAP:

With a Partner

P1 will begin by doing a single arm Farmers Carry 53/35 (length of gym floor with Left Arm then length of gym floor with Right Arm). Continue doing this until…

P2 will complete (in the back room):

20 Calories on the Rower

15 KB Swings 53/35

10 Box Step Overs 20″ across while holding your KB

*don’t drop the KB

Once P2 completes required work, both partners will switch. Continue switching until 25 minute cap. Score will be completed rounds + reps. Farmers walk will be counted as 1 rep for every down and back completed.

*Equipment Needed:

Each team will have 1 rower, 1 box@20″

Each person will have their own KB (RX=53/35)


CrossFit Factory Square – CrossFit

Metcon (Time)

PARTNER WOD

100 Ring Rows (partner holds wall sit)

200 Wall Balls 20/14 (partner holds high plank)

100 KB Swings 53/35 (partner holds 45/25lb plate overhead)

**Can only work while partner is performing the hold

THEN

400m Walking Lunge (one partner lunges 100m while the other walks with them holding KBs 53/35 then switch after 100m)


CrossFit Factory Square – CrossFit

Metcon (Time)

Row, Row, Row Your Boat!

With a partner, As Fast As Possible (aka ALL OUT!):

Partner A: Row 250m

Partner B: Row 250m

Partner A: Row 500m

Partner B: Row 500m

Partner A: Row 250m

Partner B: Row 250m

Partner A: Row 500m

Partner B: Row 500m

Partner A: Row 250m

Partner B: Row 250m

Immediately into:

Partner “Brenton”

10 Rounds: First person will do one complete round then partner will do one complete round until both have completed 5 rounds each.

100 foot Bear Crawl (50′ down is one length of room + 50′ back)

100 foot broad jump with 3 burpees after every 5 broad jumps

*Anyone needing to do Open Workout 16.1 can do so during class time.

Open Gym on Sunday will be used mainly for anyone needing to do the workout the first time or to redo it.


CrossFit Factory Square – CrossFit

Metcon (AMRAP – Reps)

AMRAP in 25 min:

Partner A 200 Meter Run

Partner B 45/25# Plate Ground to Over Head until Partner A returns

Switch and Repeat

then

Partner A 200 Meter Row

Partner B 45/25# Plate Lunge Steps (not walking) until Partner A returns

Switch and Repeat

then

Partner A 200 Meter Run

Partner B 45/25# Plate Burpees (burpee down to plate with hands on it then pick up and go overhead) until Partner A returns

Switch and Repeat

then

Partner A 200 Meter Row

Partner B 45/25# Plate Sit Ups (anchor feet if needed) until Partner A returns

Switch and Repeat

*If you complete everything within 25 minutes start over and continue until 25 minute cap. Score is total reps of the plate exercises combined.


CrossFit Factory Square – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP (as many rounds as possible) in 30 minutes

• 6 Rope Climbs (Scale: Lying on ground pull yourself up to a standing position 6 times or 12 Ring Rows)

• 8 Burpees

• 10 Box Jump Overs (24/20)

Partner 1 performs the workout listed above. Partner 2 runs 400m with a plate (45/25). When Partner 2 returns from the run, Partner 1 will grab the plate, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.


CrossFit Factory Square – CrossFit

Metcon (Time)

3000m Row (switch every 250m)

partner holds MB 20/14 while other is rowing

300 Walking Lunges (switch every 20 reps – 10each leg)

scale up by having person lunging hold MB 20/14 otherwise not weighted

30 GHD Situps (each partner must complete 30)

scale up by having person doing GHD situps hold MB 20/14 otherwise not weighted