CrossFit Factory Square – CrossFit

Jason (Time)

W.O.D.

For Time:

100 Air Squats

5 Muscle ups

75 Air Squats

10 Muscle ups

50 Air Squats

15 Muscle ups

25 Air Squats

20 Muscle ups

Options for this work out

a. muscle up transitions if the athlete can do a strict dip

b. double the reps of the mup count and perform pull ups and dips on bars or rings banded or not banded

c. Ring rows and pushups triple the rep count of mups


CrossFit Factory Square – CrossFit

Strength

Back Squat (2-2-2-2-2-2-2-2)

increase load each set

Back Squat

Back Squat

Back Squat

Back Squat

Back Squat

Back Squat

Back Squat

Olympic Weightlifting

Clean (1-1-1-1-1-1-1-1-1-1)

increase load each set

Clean

Clean

Clean

Clean

Clean

Clean

Clean

Clean

Clean


CrossFit Factory Square – CrossFit

Olympic Weightlifting

1 Snatch at 80% of best Snatch

Emom x 15 minutes

Snatch

Metcon (AMRAP – Rounds and Reps)

15 Minute “MARY”.

5 Hand Stand Push-ups

10 1 Legged Squats (5/5)

15 Pull ups

Scale Options:

L-1 10 Box Push-ups, box pistol, banded pull ups or ring rows

L-2 5 Wall Walks, box pistol, banded pull ups or ring rows

L-3 5 ab Mat hand stand push-ups, 10 modified pistols, 15 banded pull ups or ring rows

Accessory work:

Snatch Deadlift 5×5 increase weight each set

Russian Twists weighted 1 minute on 1 minute off x 5 rounds


CrossFit Factory Square – CrossFit

Weightlifting

Deadlift 5 reps every 2 minutes x 6 sets

add weight each round

Deadlift (1×5)

Deadlift (1×5)

Deadlift (1×5)

Deadlift (1×5)

Deadlift (1×5)

Deadlift (1×5)

Weightlifting

Push press 5 reps every 2 minutes x 6 sets

Add weight each round

add 5 lbs from last weeks #s

Push Press (1×5)

Push Press (1×5)

Push Press (1×5)

Push Press (1×5)

Push Press (1×5)

Push Press (1×5)

WOD

Metcon (Time)

For Time:

100 Kettle Bell Swings 53/35lbs

Accessory work:

Plank max efforts x 5 rest as needed. Weighted is athlete’s choice.


CrossFit Factory Square – CrossFit

Weightlifting

Front Squat (Every 2 minutes add weight each set 6 x 5)

WOD

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Accessory Work

Band pull Aparts 5 x 20

Max Effort L sit rest as needed x 5 attempts


CrossFit Factory Square – CrossFit

WOD

Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here


CrossFit Factory Square – CrossFit

Weightlifting

Back Squat (6×3 add weight each set or stay same across)

WOD

Metcon (Time)

For time:

100 Double Unders

Row 1 K

100 Ab Mat Sit ups

Scale Options:

L-1 200 singles

Accessory Work:

Single leg Deadlifts 5 x 10 each leg

Russian Twists 100 reps complete as desired weighted


CrossFit Factory Square – CrossFit

Weightlifting

Back Squat – every 2-3 minutes

5-5-5-5-5

Increase or add weight

Back Squat (5-5-5-5-5)

WOD

Metcon (Time)

3 rounds for time:

7 Power Cleans 155/125

20 Cal Row

Scale Options:

L-1 95/65

L-2 115/75

L-3 135/95

Accessory work:

GHD Sit ups 5 x 10

Walking lunges Weighted with dumbbell’s at sides 10 steps each leg x 5 rounds


CrossFit Factory Square – CrossFit

Bench Press (5 x 7 same weight or go up each set every 2 min)

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Metcon (No Measure)

Accessory work:

5 x 10 Dumbbell Rows ea. Arm

5 x 10 Band Pull a parts