Workout of the Day


CrossFit Factory Square – CrossFit

Tommy V (Time)

W.O.D.

For Time:

21 Thrusters 115/75-85 lbs

12 Rope Climbs

15 Thrusters

9 Rope Climbs

9 Thrusters

6 Rope Climbs

Options for this work out

a. towel pull ups and lighter weight on the barbell thruster


CrossFit Factory Square – CrossFit

Running

1-Mile Run (Time)

Max Effort 1-Mile Run

WOD

Metcon (AMRAP – Rounds and Reps)

12 Minute A.M.R.A.P.

3 Muscle ups bar or ring

21 Wall Balls

Modifications:

a. Muscle up transfer with band *must be able to do ring dips to do this modification*

b. 6 pull ups+ 6 Dips

c. 6 banded pull ups + 6 banded bar or ring dips

d. 12 ring rows + 12 Hand Release Push-ups

Accessory work:

Russian Twists 100 reps break up however you see fit

100 Stick Ab Mat sit ups


CrossFit Factory Square – CrossFit

Olympic Weightlifting

Metcon (Weight)

12 minutes to find

Find a 3 Rep Split or Push Jerk from Rack

WOD

Metcon (Time)

For time:

27 Calorie Row

27 Kettle Bell Swings 53/35

30 Ab Mat Sit ups

21 Calorie Row

21 Kettle Bell Swings

30 Ab Mat Sit ups

18 Calorie Row

18 Kettle Bell Swings

30 Ab Mat Sit ups

15 Calorie Row

15 Kettle Bell Swings

30 Ab Mat sit ups

9 Calorie Row

9 Kettle Bell Swings

Accessory work:

Iron Scap protocol x 2

BB row 5 x 8


CrossFit Factory Square – CrossFit

Olympic Weightlifting

20 minutes

10 attempts to find a 1 Rep Split Jerk

from rack

Split Jerk (1×1)

WOD

Metcon (Time)

For time:

“Rowing Annie”

50 Cal Row

50 Double Unders

50 Ab Mat sit ups

40 of each

30 of each

20 of each

10 of each

Scale Options:

L-1 100 singles,80,60,40,20

Accessory work:

Band Pull aparts 5 x 10

Iron Scap Protocol x 3


CrossFit Factory Square – CrossFit

WOD

Metcon (No Measure)

Reminder one class at 9 am*

Teams of two one works one rest get the work down however you wish

For time:

2 Mile Run *Break up into 400s one does 1×400, the other does 1×400 so on so forth till 2 miles is complete*

100 Air Squats

100 Push-ups

100 Pull ups

100 Walking Lunges

100 Ab Mat sit ups

100 Barbell Thrusters

2 K Row Cash out * Break up into 500s one person rows 1×500, the other does 1×500 so on so forth till 2k is completed.


CrossFit Factory Square – CrossFit

Running

1-Mile Run (Time)

Max Effort 1-Mile Run

WOD

Metcon (AMRAP – Rounds and Reps)

15 Minute A.M.R.A.P.

43 Double Unders

7 Hang Power Snatch 75/45

9 Toes to bar

Accessory work:

GHD back Hip plus back Extension

5 x 10 quality reps hold last rep for 3 count rest as needed


CrossFit Factory Square – CrossFit

WOD

Metcon (Time)

5 Rounds for time:

500 M Row

10 Bench press 135/95

20 Ab Mat sit ups

*if you want to RX plus this work out do body weight bench press for men and 75% body weight for female*

Accessory work:

Bent over barbell rows 5×5

Band Pull Aparts 5 x 10


CrossFit Factory Square – CrossFit

WOD

Metcon (Time)

5 Rounds for time:

500 M Row

10 Bench press 135/75% of body weight

20 Ab Mat sit ups

*RX + Male use body weight

*RX+ Female use 95lbs

Accessory work:

Bent over barbell rows 5×5

Band Pull Aparts 5 x 10


CrossFit Factory Square – CrossFit

Olympic Weightlifting

Snatch (15 minutes to find a 1 rep)

WOD

Metcon (Time)

“Randy on the Run”

75 Power Snatches for time:

75/55 lbs.

Every 15 Reps completed go for a 200 M Run.

Scaled Options:

L-1 55/45lbs

Accessory Work:

Snatch Push press 5×5 light to moderate weight

Snatch Pulls 5×3 build up in weight


CrossFit Factory Square – CrossFit

Olympic Weightlifting

Snatch (15 minutes to find a 1 rep)

WOD

Metcon (Time)

“Randy on the Run”

75 Power Snatches for time:

75/55 lbs.

Every 15 Reps completed go for a 200 M Run.

Scaled Options:

L-1 55/45lbs

Accessory Work:

Snatch Push press 5×5 light to moderate weight

Snatch Pulls 5×3 build up in weight


CrossFit Factory Square – CrossFit

Olympic Weightlifting

15 minutes to find a challenging

1 Rep Snatch + 1 Over head squat

Snatch complex 1 Snatch + 1 Over Head Squat

WOD

CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

Accessory Work

Snatch Push Press 5×5 *light to medium load*

Med Ball Transfers 1 minute on :30 seconds off x 3 rounds


CrossFit Factory Square – CrossFit

Rowing

Metcon (Time)

5 x 250 M Rows

Rest 2 minutes between efforts

*partner up on this, near maximal efforts*

Score is best time

Record other attempts in comment section

WOD

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

E.C.M.L.

Russian Twists Tabata 8 rounds 20 seconds on 10 seconds off. Weighted*


CrossFit Factory Square – CrossFit

Olympic Weightlifting

Clean Complex 1 S.C. + 1 F.S. + Jerk (EMOM x 10 minutes @ 80% best clean and jerk)

1 Squat Clean + 1 Front Squat + 1 Jerk

WOD

Metcon (AMRAP – Rounds and Reps)

13 minute A.M.R.A.P.

7 Deadlifts 225/155

11 Burpees over bar

35 Double unders

E.C.M.L.

Russian Twists 100 reps break up as needed weighted by choice.