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Weekly WOD Snapshot 4/24 - 4/30

Dennis Bairos - Monday, April 24, 2017

Monday

Strength
Zercher Box Squat: 1RM. Rest 2:00
– Take 6-8 sets and build to a 1RM.

Conditioning
Ascending Reps in 9:00 of:
1 Power Clean (135, 95)
1 Hang Squat Cleans
1 Thruster
2 Power Clean
2 Hang Squat Cleans
2 Thrusters
3 Power Cleans
3 Hang Squat Clean
3 Thrusters

ADV: (115, 75)
INT: (95, 65)
BEG: (75, 55)
Score = Total Reps
Beginner Metcon:
AMRAP 9:
9 Deadlifts (135, 95)
9 Goblet Squats (45, 25)
9 Squat Thrusts


Tuesday

Conditioning
For time:
Row 50 Calories (Bike Option)
21 Burpee Box Jumps (24, 20)
Row 50 Calories
15 Burpee Box Jumps
Row 50 Calories
9 Burpee Box Jumps
*20:00 Time Cap

ADV: (20, 15)
INT: (Burpees)


Wednesday

Conditioning
“Bull” with a partner:
2 RFT:
200 Double Unders
50 Overhead Squats (135, 95)
50 Pull-ups
Run 1 Mile
*One person works. Split as needed.

ADV: (115, 75)
INT: (100 Double Under Attempts) (95, 65) (Band Assisted Pull-ups)
BEG: (Single Unders) (95, 65 Front Squats) (Ring Rows)

Thursday

Skill
Power Snatch Skill Work:
Spend 15:00 Work performing sets of 3 working up to a moderate weight. Rest 90s-2:00 between sets

Conditioning
1 Round for max distance with a partner:
6:00 Max Distance Running
6:00 Max Distance Bike
6:00 Max Distance Rowing

Alternate Option:
AMRAP 20 w. a partner:
20 SDHP (53, 35)
20 Burpees
20 Goblet Squats (53, 35)
600 meter Row

Friday

Strength

1) Wide Stance Box Squat: 8 x 3 @50-60%, every 60s.
2) Deadlift, Touch n Go: 4 x 4. Rest 90s

Conditioning 
“Dead Ball”
5 RFT:
10 Deadlifts (185, 125)
20 Wallballs (20, 14)
Rest 2:00

Rx+:(225, 155)
ADV: (185, 125)
INT: (155, 105) (14, 10)
BEG: (135, 95) (10, 8)
Score = total time
20:00 Cap

Saturday

Partner Conditioning
AMRAP 33 w. a partner:
20 Hang Power Cleans (135, 95)
400 Meter Run
20 Bar Facing Burpees
400 Meter Run
20 T2B

ADV: (115,75)
INT: (95, 65) (Knee Lifts)
BEG: (65, 35) (Sit-ups) (Burpees)

Sunday

Strength 
1) Paused Back Squat: 5 x 3 (1 ct pause). Add weight each set. Rest 2:00
2) Power Snatch: 5 x 3. Rest 90s.

Conditioning
AMRAP 17:
5 Power Snatches (115, 75)
10 Push-ups
15 Air Squats
30 Calorie Row

ADV: (95, 65)
INT: (75, 55)
BEG: (65, 35)


Weekly WOD Snapshot 4/17 - 4/23

Dennis Bairos - Monday, April 17, 2017

Monday

Movement Prep:

Strength:

Power Snatch + Overhead Squat:
Work up to a heavy 2 + 2. Rest 90s-2:00
– Adv: Work up to a max
– Intermediate: Pick one weight and hit 5-6 sets with it. 
– Beginner Technique Work or Snatch Grip Deadlifts, 5 x 4. Rest 2:00

WOD:

“3” 
For time: 
30 Power Snatch (95, 65) 
30 Overhead Squats 
30 Thrusters 
RX+ (115, 75)

ADV: (75, 55) 
INT: (65, 45) 
BEG: (45, 35) 
10:00 Cap

Tuesday

WOD:

AMRAP 18:
5 T2B
10 Power Cleans (115, 75)
15 Box Jumps w. step down (24, 20)

Rx+:(155, 105) 
ADV: (95, 65)
INT: (Knee Lifts) (75, 55) (20, 15)
BEG: (Knee Lifts) (Russian Swings) (Low Box Jumps or Step-ups)

Finisher:

3 Rounds of:

1a) KB Split Squats
x 8 ea. Rest 3s0.

1b) Lateral Raises using 10-15# Plates
x 15. Rest 30s.

1c) Foam IT Bands or Quads
x 10 passes each. Rest 30s.

Wednesday

Strength:

1a) Handstand Push-up:
4 x 5-7. Rest 90s.
– RX+: Strict or Deficit
– INT: Shoulder Press: 5 x 5, adding weight each set.
– Beg: DB Shoulder Press: 4 x 8 @moderate weight.

1b) Rope Climb: 4 x 2-3. Rest 90s.
– Rx+: Legless
– All Levels: Legs
– Beg: Ring Rows w. pause at top: 4 x 8.

WOD:

“Lungs”
For time:
Run 400 Meters
21 Wallballs (20, 14)
21 Burpees
Run 400 Meters
15 Wallballs
15 Burpees
Run 400 meters
9 Wallballs
9 Burpees

20:00 Cap

INT: (14, 10) 200M/ SQT Thrust
BEG: (10) (Reps of 15-12-9) 100M/ SQT Thrust

Thursday

WOD:

Not for time w. a partner:
800 Meter Farmer Carry (70, 53) or AHAP
400 Meter Heavy Sledpush
800 Meter Farmer Carry (70, 53) or AHAP
400 Meter Heavy Sledpush 

35:00 Cap 

Friday

WOD:

Touch n Go Deadlift: 
Work up to a moderate double
Rest 2-3:00 – 80% of Current 1RM is the goal. 

WOD:

“Francine”
3 RFT:
15 Deadlifts (225, 155) 
15 Pull-ups
RX+: (275, 185)

ADV: (185, 125) 
INT: (155, 105) (BA Pull-ups)
BEG: (135, 95) (Ring Rows) 
8:00 Cap

Saturday

WOD:

With a running clock with a partner:

Minutes 0:00-15:00
Max Rounds of:
8 Hang Power Cleans (115, 75)
8 Calorie Row
8 Burpees

*One athlete completes a full round at a time

Minutes 15:00-30:00
Max Rounds of:
800 Meter Run
800 Meter Row
50 Air Squats
*Split work however desired

Minutes 30:00-40:00
Max Distance Front Rack Double KB Carry, Athlete choice of Weight.

Rx+:(155, 105) 
ADV: (95, 65)
INT: (75, 55)
BEG: (65, 35)

*Score = total reps of Metcon #1

Sunday

Strength:

1) Squat Snatch:

6 x 2, adding weight each set. Rest 90s.

2) BB Rows:

3 x 8-10. Rest 60s.

WOD:

AMRAP 18:
200 Meter Run
10 Goblet Squats 70, 55)
20 Russian Swings (70, 53)
ADV: (53, 35)
INT: (45, 25)
BEG: (35, 25)


Weekly WOD Snapshot 4/10 - 4/16

Matt Genes - Monday, April 10, 2017

Monday

Strength:

Sumo Deadlift
Work up to heavy 1. Rest 2-3:00

WOD:

5 Rounds of:
1a) Sled Push x 40 yards. Rest 60s. (lateral x 2)
1b) Single Arm Farmer Carry x 100’ (50’ each arm). Rest 60s.

– Suggestions: Have athletes partner up in groups.
– Farmer Carry, AHAP. 

Tuesday

WOD:

EMOM 20:
ODD Minutes: 10/8 Calorie Row
EVEN Minutes: 10 Burpees
Rx+:(12/10 Calorie Row) (12 Burpees)
ADV: (40s of Work each set)
INT: (30s of Work each set)

Accessory:

3 Rounds of:
1a) Supinated Grip BB Rows x 10. Rest 30s.
1b) L-Sit x 20s. Rest 30s.

Wednesday

Strength:

Push Press: Work up to a challenging set of 3. Rest 2:00 
– Adv: Work up to 85-90% for a triple.
– Beginner: 6 x 4-5 adding weight if form permits.

WOD:

“Oldschool”
For time:
40-30-20-10
KBS (53, 35)
Walking Lunges (BW)
Abmat Sit-ups
Double Unders

ADV: (45, 25)
INT: (35, 25) (Double Under Attempts)
BEG: (35, 25 Russian Swings) (2x Single Unders)
*18:00 Cap

Finisher:

1a) 1-Arm KB Rows:
3 x 15 ea. Rest 60s.

1b) Banded Pushdowns: 
3 x 12-15. Rest 60s. 

Thursday

Metcon:

Every 5:00 x 5 Sets:
Row 500 Meters
10 T2B
2 Wall Climbs
ADV: (Knee Lifts) (Half Wall Climbs)
BEG: (Knee Lifts) (20 Shoulder Taps)
*Score = slowest split

Finisher:

3 Rounds of:
1a) Handstand Hold, Chest Facing Wall x 20s. Rest 60s.
1b) Ball Slams or Russian Twists x 20s Max Reps. Rest 60s. 

Friday

Strength:
1) Front Box Squat:
5 x 4 @60-70%, every 60s.

– Final week of these variations.

2) Power Cleans:
5 x 2 @80%, every 90s.

– Reset on each rep

– Beginners: RDLs 5 x 5 or Technique work.

WOD:

“Adrenaline”
AMRAP 8 of ascending reps:
2 Burpee Box Jumps (24, 20)
2 Squat Cleans (135, 95)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round. Score = total reps completed

ADV: (115, 75)
INT: (20, 15) (95, 65)
BEG: (Burpees) (75, 55)

Saturday

Metcon:

10 RFT in teams of 2:
20 Deadlifts (135, 95)
400 Meter Run
20 Wallballs (20, 14)
*One person works at a time.
Split however needed.

ADV: (115, 75)
INT: (95, 65)
BEG: (75, 55)
35:00 Cap

Sunday

Strength:

1) Clean and Jerk:
6 x 2, adding. Rest 90s.

2a) DB Rear Foot Elevated Split Squat:
3 x 6 ea. Rest 60s.

2b) Side Plank:
3 x 20s. Rest 60s.

WOD:

5 RFT:
100 Meter Sledpush @Heavy
15 Box Jumps (24, 20)
10 Front Squats (135, 95)
Rest 1:00

ADV: (115, 75)
INT: (95, 65)
BEG: (75, 55)

20:00 Cap


Weekly WOD Snapshot 4/3 - 4/9

Matt Genes - Monday, April 03, 2017

Monday

Strength:

Front Squat Wave: 
3-2-1-3-2-1. Rest 2-3:00

WOD:

“Downtime”
AMRAP 10: 
5 Squat Clean Thrusters (135, 95) 
10 Burpee Pull-ups

Rx+:(5 Burpee Muscle-ups in place of Burpee Pull-ups) 
ADV: (115, 75)
INT: (95, 65) 
BEG: (75, 55) (Burpees, No Pull-up)

*Spend 7:00 getting squat clean thrusters warm before starting the clock. 

Tuesday

WOD:

5 Rounds of 40s Work/20s Rest:
1a) KBS (53, 35) 
1b) SDHP (53, 35)
1c) Assault Bike or Row
1d) Double Unders
1e) Hollow Rocks
*Score = total reps

ADV: (45, 30)
INT: (35, 25) (Attempts)
BEG: (35, 25 Russian Swings) (Singles Unders)

Wednesday

Strength:

Speed Close Grip Bench Press:
5 x 5 @55%, every 60s.

Bench Press Alternative:
Close Grip Floor Press: 5 x 5 @moderate weight. Pause for 1 ct when elbows touch floor. Rest 90s. Go up 5-10# from last weeks weight. 

WOD:

“75”
For time:
50 Wall balls (20, 14)
25 S20H (135, 95)
50 Box Jumps Overs (24, 20)
25 Wall balls 
50 T2B
25 Ring Dips
50 Wall balls

ADV: (115, 75) (Banded Dips)
INT: (14, 10) (95, 65) (20, 15)(Knee Lifts (Box Push-ups)
BEG: (10) (65, 35) (20, 15 Step-ups) (Knee lifts) (Box Push-ups)
25:00 Cap

Thursday

WOD:

In teams of 2:
For time:
Run 1 Mile
100 Overhead Squats (75, 55)
Run 800 Meters 
100 Power Snatches (75, 55)
Run 600 Meters

ADV: (65, 35)
INT: (55, 25)
BEG: (45, 25)
35:00 Cap. One person works. Split work however desired.

Friday

Strength:

1) Front Box Squat:
5 x 5 @55-65%, every 60s.

– +5% from last week if your athletes were able to move fast.

2) Power Clean:
5 x 3 @75%, every 90s.

– +5% from last week if your athletes were able to move fast.

– Reset on each rep

WOD:

“Tugboat”
2 RFT:
25 Power Cleans (115, 75)
25 Bar Facing Burpees
ADV: (95, 65)
INT: (75, 55)
BEG: (65, 35) (Regular Burpees)
10:00 Cap

Saturday

WOD:

12 RFT with a partner:
10 Thrusters (95, 65) 
10 KBS (53, 35)
10 Pull-ups
*One athlete complets a full round at a time

Rx+:(C2B Pull-ups)
ADV: (75, 55) 
INT: (65, 35) (35, 25) (BA Pullups)
BEG: (45, 25) (35, 25 Rus Swing) (Ring Rows)

30:00 Cap

Sunday

WOD:

For time:
Run 1 Mile

Rest 5:00

50 Ring Rows
30 Power Clean + Jerks (135, 95) 

Rx+:(25 Bar Muscle-ups on place of Ring Rows) (155, 105)
*Rx+ Option only for those that did not do Saturday Metcon

ADV: (95, 65)
INT: (75, 55)
BEG: (65, 35)

Running Scaling = 2k Row or 100 Burpees

Accessory:

1a) KB Split Squats:
3 x 8-10 ea.Rest 60s.
1b) KB 1-Arm Rows:
3 x 8-10. Rest 60s.
1c) Russian Twist:
3 x 20. Rest 60s.


Weekly WOD Snapshot 3/27 - 4/2

Matt Genes - Monday, March 27, 2017

Monday

Strength:

Paused Back Squat:
– Work up to a 3RM, with a 1 count pause at the bottom. Rest 2-3:00 Between sets.

WOD:

EMOM 10:
ODD Minutes: 6 Touch N Go Power Clean and Jerks (135, 95)
EVEN Minutes: 10 Calorie Row
Rx+:(7 Power Clean and Jerks) (10 Calorie Assault Bike)
ADV: (115, 75)
INT: (95, 65)
BEG: (75, 55)

Tuesday

WOD:

For time: 
100 KBS (53, 35) 
75 Calorie Assault Bike 
50 Box Jumps w. step down (24, 20)
25 Strict Pull-ups 

INT: (35, 25) (20, 15) (BA Pull-ups) 
BEG: (30, 20) (20, 16 alt. Step-ups) (Ring Rows) 
20:00 Cap

Accessory:

3 Rounds of:
1a) BB Front Rack Reverse Lunges
x 6 ea. Rest 30s.
1b) Single Arm/Single Leg Elbow Plank
x 30s. Rest 30s.
1c) KB or DB Hammer Curls
x 10. Rest 30s, 

Wednesday

Strength:

1) Speed Close Grip Bench Press: 
5 x 5 @50%, every 60s.

2) 1-Arm DB Rows:
3 x 10 ea. Rest 60s.

Bench Press Alternative:
Close Grip Floor Press: 5 x 5 @moderate weight. Pause for 1 ct when elbows touch floor. Rest 90s. 

WOD:

Every 5:00 x 3 Sets
50 Double Unders
50 Wallballs (20, 14) 

Rx+:(UB Movements) 
INT: (30 Reps per set of Wallballs) (60s of DU attempts per set) (14, 10) 
BEG: (25 Reps per set of Wallballs (2x Single Unders)

*Score = slowest split

Thursday

General Physical Preparedness:

Farmer Carry Relay
In teams of 3 for 10:00
60s UB Max Distance Farmer Carry (70, 53)
*The goal is to walk at least 100m (50’x3) without dropping in that 60s.
*Drop = team penalty of
7 Burpees each athlete

WOD:

5 Rounds of:
100 Meter Sledpush 
15 Power Snatch (75, 55)
12 T2B

Rest 2:00

ADV: (65, 35)
INT: (55, 25)
BEG: (45, 25) 

Friday

Strength:

1) Front Box Squat:
5 x 5 @50-60%, every 60s.
– use 13-15″ Box for under 5’11. Over use 16-18’’

2) Power Clean:
5 x 3 @70%, every 90s.

WOD:

“Two Scores”
In a 4:00 Window: 
21 Deadlifts (135, 95)
21 Bar Facing Burpees
Remaining time: Max Thrusters (135, 95)

Rest 3:00

For time:
21 Deadlifts (135, 95) 
21 Bar Facing Burpees
21 S20H (135, 95)

Rx+:(155, 105)
ADV: (115, 75)
INT: (95, 65)
BEG: (75, 55) 
Score = Reps/Time

Saturday

WOD:

4 RFT w. a partner: 

2 Rope Climbs
20 Front Rack Reverse Lunges (115, 75) (total reps) 
20 Push-ups
1k Row

Rx+:(Legless RC)
ADV: (95, 65)
INT: (10 BA Chin-ups per RC) (75, 55) (Box Push-ups)
BEG: (10 Ring Rows per RC) (65, 35) (Box Push-ups)
35:00 Cap. One person works at a time.

Sunday

WOD:

AMRAP 21:

10 Calorie Row

15 Hang Power Cleans (95, 65)

20 Air Squats

25 Sit-ups

ADV: (65, 35)

INT: (55, 25)

BEG: (Clean Grip Deadlifts)

Accessory:

1) Single Leg BB RDLs:
4 x 8 ea. Rest 90s.

2a) 1-Arm DB Rows:
3 x 12 ea. Rest 60s.

2b) Russian Twists:
3 x 20. Rest 60s.  


Weekly WOD Snapshot 3/20 - 3/26

Dennis Bairos - Monday, March 20, 2017

Monday

Strength:

Power Clean:

1RM. Rest 2:00

WOD:

Open WOD 11.5
AMRAP 20:
5 Power Cleans (135, 95)
10 T2B
15 Wallballs (20, 14)

ADV: (115, 75)
INT: (95, 65) (Knee Lifts) (14, 10)
BEG: (75, 55) (Knee Lifts) (10, 8)


Tuesday

Strength: 

Gymnastics Skill/GPP
EMOM 10:
ODD Minutes: 50 Ft. each Bottoms Up KB Carry
EVEN Minutes: 20s Hollow Hold/20s Pistols 

WOD:

AMRAP 25 w. a partner:
20 Renegade Rows (50s, 30s)
20 Box Jumps w. step down (24, 20)
20 DB Walking Lunges (50s, 30s)
600 Meter Row


Wednesday

Strength:

EMOM 15:
Minute 1: 3-5 Strict Pull-ups
Minute 2: 5-8 Close Grip Push-ups
Minute 3: 20 Russian Twists 

WOD:

5 Rounds of:
12 Lateral Burpees over the Bar
12 Push Press (115, 75)
Rest 90s.

Rx+:(15 Reps each movement) (135, 95)
ADV: (95, 65)
INT: (Burpees) (75, 55)
BEG:  (10 Reps per movement) (65, 35)
18:00 Cap (total time)

Thursday

Strength:

Weighted Carries
AMRAP 20:
1a) Farmer Carry x 100 meters, AHAP. Rest 30-60s.
1b) Front Rack KB Carry x 100 meters, AHAP. Rest 30-60s.
1c) Heavy Sledpush x 40 meters. Rest 30-60s. 

WOD:

With a running clock:
0:00-7:00, AMRAP of:
30 Double Unders
15 Power Snatch (75, 55)

10:00-17:00, AMRAP of:
30 Double Unders
15 Hang Power Clean (75, 55)
10 Air Squats

ADV: (65, 35)
INT: (55, 25) (Double Under Attempts)
BEG: (45, 25) (x2 Single Unders)


Friday

“17.5”

Saturday

WOD:

AMRAP 30 with a partner:
20 KBS (53, 35)
20 Burpees
20 Wallballs (20, 14)
One person works at a time.
L2: (45, 25) (14, 10)
L1: (Russian Swings 35, 25) (10, 8) (8 Burpees)

Sunday

Strength:

Make up a Missed Strength, Skill or GPP Session or:

1a) Back Squat: 4 x 5. Rest 90s. Add weight each set. Up to a moderate set.

1b) Ring Pull-ups: 4 x 5. Rest 90s. or Ring Rows: 4 x 8-10. Rest 60s.

WOD:

3 Rounds of:
15 Front Squats (135, 95) 
10 Burpees over the bar
5 Power Cleans (135, 95)
Rest 3:00

3 Rounds of:
50 Double Unders
20 Goblet Squats (53, 35)
10 Burpees

ADV: (115, 75) (45, 25)
INT: (95, 65) (35, 25)
BEG: (75, 55) (35, 25 Rus. Swing) 
20:00 Cap (total)


Weekly WOD Snapshot 3/13 - 3/20

Dennis Bairos - Monday, March 13, 2017

Monday

Strength:

 Squat Clean + Hang Squat Clean Complex:

– 12:00 to work to a max for the day.

WOD:

AMRAP 10:
25 Power Cleans (95, 65) 
50 Thrusters (95, 65)
Score = Reps

ADV: (75, 55)
INT: (65, 35)
BEG: (45, 25)


Tuesday

Strength:

Pistol Practice
*Spend 5:00 going over Pistols and 10:00 practicing.
Scaling Options:
– Post or band assisted
– Box Pistol
– Single Leg Movement ie. lunge 

WOD:

For Time:
Row 500 meters
50 KBS (70, 53)
100 Double Unders
Run 400 Meters
50 Alternating Pistols
75 Double Unders
Row 50 Calories
25 Double Unders
50 Walking OH Lunges (45, 25)

ADV: (53, 35)
INT: (45, 30) (Walking Lunges for Pistols)
30:00 Cap

Wednesday

Strength:

Close Grip Bench Press:

 Work up to a 1RM. Rest 2:00

WOD:

“Up the Wall”
AMRAP 11: 
1 Rope Climb 
10 T2B
15 Power Snatch (75, 55)

Rx+:(Legless RC) (95, 65)
ADV: (65, 35) (3 Strict Chin-ups)
INT: (55, 25) (3 Strict BA Chin-ups)
BEG: (45, 25) (8 Ring Rows)

Thursday

WOD:

Teams of 3 in 25:00 complete:
120 WTD Step-ups (24, 20) (Two, 45s, 25s Kettlebells or Dumbells)
120 Ball Slams (30, 20)
Remaining time Max Calories on the Assault Bike
*One person works. Score = total calories on AB 

Finisher:

3 Rounds of:
1a) Double KB Front Rack Carry x 100 Meters. Rest 30s.
1b) DB Hammer Curls x 8-10. Rest 30s.
1c) Hollow Hold x 15-25s. Rest 30s.

Friday

“17.4”

Saturday

WOD:

With a running clock with a partner:
0:00-10:00
Row 1k
40 Front Squats (135, 95)
Remaining time Max:
Burpee Box Jumps (24, 20)

12:00-22:00
Row 1k
40 Push Press (135, 95)
Remaining time Max:
Lateral Burpees

24:00-34:00
Row 1k
Remaining time:
Max Distance Farmer Carry (70, 53)

ADV: (115, 75)
INT: (95, 65)
BEG: (75, 55)
Score = total reps + distance farmer carry

Sunday

Strength:

1) Romanian Deadlift:
4 x 8. Rest 2:00

2) BB Rows:

3 x 10. Rest 60s.

WOD:

For total time:
30 DB Thrusters (50, 30)
400m Run
Rest 2:00
40 Alt. DB Snatches (50, 30)
400m Run
Rest 2:00
50 DB Push Press (50, 30)
400m Run
Rest 2:00
60 DB Front Squats (50, 30)
Run 400m
25:00 Cap


Weekly Snap Shot 3.6.17 - 3.12.17

Dennis Bairos - Monday, March 06, 2017

Awesome Week 2 of the CrossFit Games Open!

Follow us on IG: crossfitfactory_kingston

Monday

Strength:

Back Squat Wave:
3-2-1-3-2-1+. Rest 2:00
– Second Wave heavier than first wave.- Last set is AMRAP set.
– Start at roughly 50% of your 1RM.


For example:
Set 1: 3 @225 (50% of 1RM)
Set 2: 2 @275 (60% of 1RM)
Set 3: 1 @315 (70% of 1RM)
Set 4: 3 @275 (60% of 1RM)
Set 5: 2 @315 (80% of 1RM)
Set 6: 1+ @345 (20# off PR) (90% of 1RM)

Beginner: Back Squat: 6 x 4-5. Rest 2:00>

WOD:

“Backhand”
In 5:00 Window:
Run 400 meters:
Remaining time:
Max Squat Cleans (155, 105)
Rest 3:00 + Repeat

ADV: (135, 95)
INT: (115, 75)
BEG: (95, 65)
Score = Score #2

Alternate Scaling Options

– Running: Sub 400m Row, 90s Assault Bike, or 100 Double Unders.

– Squat Cleans: 5 Deadlifts (95, 65) + 5 Front Squats

Tuesday

Strength:

Hang Power Snatch: 5 x 4. Rest 90s.
– Add weight each set, but focus on your ability to cycle the barbell through ROM.

– Beginners: Snatch Grip RDLs: 5 x 5. Rest 90s. 

WOD:

“Tunnel Vision”
4 RFT:
21 Wallballs (20, 14)
15 Lateral Burpees over the Bar
9 Overhead Squats (135, 95) 

ADV: (115, 75) 
INT: (95, 65) (14, 10)
BEG: (75, 55) (10, 8)
18:00 Cap

Beginner Metcon Option:
4 RFT:
15 Wallballs (10, 8)
10 Burpees
5 Russian Swings (Moderate weight).
Rest  60s.

Wednesday

Strength:

Close Grip Chin-ups:
5 x 5. Rest 90s-2:00
Options:
–  Partner Assisted
– Bodyweight
– Add additional weight.
– Supinated Grip
– All 5 sets should be “work” sets so perform 2-3 warm-up sets.

WOD:

AMRAP 20:
Row 500 Meters
15 SDHP (53, 35)
15 Box Jumps w. step down (24, 20)

Rx+:(Add in 3/2 Ring Muscle-ups per round)
INT: (45, 25) (20, 15)
BEG: (35, 25) (20, 15 Step-ups)

Additional Scaling Options
– Rowing: Sub 400 meter Run or 60s of Double Unders or Double Under Attempts + 25 Air Squats per round.  Or 60s on Assault Bike.

Thursday

Skill:

Spend 10:00 Practicing:
– Candlesticks
– Pistols.  

GPP:

“Push Carry”
In teams of 2:
10 Rounds of:
100 Meter Moderate Sledpush
100 Meter Farmer Carry (70, 53)
*One athlete completes a full round at a time.
*Sled weight should be a weight that you can push it fast, but not necessarily a sprint. Most athletes will use no weight. Each round should take 90s-2:00 to complete. 

Alternate Scaling Options:
10 Rounds of in teams of 2:
10 Front Rack Walking Lunges (95, 65)
10 Hollow Rocks
100 Meter Farmer Carry (70, 53)
*One athlete completes a full round at a time.

Friday

17.3

*Workout will be announced 8PM Thursday, March 9th on the web site below

games.crossfit.com

Saturday

WOD:

For time w. a partner:
3 Rounds of:
30 KBS (53, 35)
20 Burpees
12 T2B
Then,
1 Mile Medball Run (20, 14)
3 Rounds of:
30 Goblet Squats (53, 35)
20 Burpees
12 T2B
Then,
1 Mile Run
ADV: (45, 30)
INT: (35, 25) (Knee Lifts)
BEG: (25, 20 Rus Swing) (Knee Lifts)
35:00 Cap

Sunday

Strength:

1) Front Rack Reverse Lunge: 3 x 6 ea. Rest 60s.
2) BB Rows: 3 x 10. Rest 60s.
3) Handstand Hold: 3 x 10-30s. Rest 60s.

WOD:

AMRAP 15:
12 OHS (95, 65)
12 Push-ups
Row 500 Meters
ADV: (75, 55)
INT: (65, 35) (Box Push-ups)
BEG: (65, 35 Front Squats) (Box Push-ups)

Alternate Scaling
– Rowing: 400m run in place of Row or choose two bodyweight movements that will take roughly 90s to complete.


week of 2/20/16 - 2/26/16

Dennis Bairos - Monday, February 20, 2017

ANNOUNCEMENTS:

CrossFit OPEN '17 Starts This Thursday 2/23! Did you register yet??

Private CrossFit Training/CrossFit Skill Sessions

A lot of the movements we perform in class can be very difficult to learn in the small window we have. If you are having trouble developing movements in class or in Open Gym then we offer Private 1-on-1 Training to help develop such skills as Butterfly Pull Ups, Handstand Push Ups, The Snatch or Clean and Jerk ..etc. If you are interested in scheduling a Skill Session with Coach Hillary, email: hillary@crossfitfactorycollectionway.com

Trying to Get your first Pull up? or just trying to do more, faster, & safer? Ask coach Hillary about her 5 Week Pull up Program!

Monday

Strength:

1) Front Rack Reverse Lunges: 5RM on each leg. Rest 2:00
2) Warm-up Metcon Movements

WOD:

"Breath"
AMRAP 12:
10 Power Cleans (135, 95)
10 Burpee Box Jumps (24, 20)
L3: (115, 75)
L2: (95, 65) (20, 15) 
L1:(95, 65 Deadlifts) (Burpees) 

Tuesday

WOD:

In 30:00 in teams of 2:
100 Front Squats (115, 75)
100 Abmat Sit-ups
Remaining time Max Meters of: Rowing, Running, or Assault Bike (athlete choice)
*One person works. Split work however desired/partition rounds.
L3: (95, 65)
L2: (75, 55)
L1: (65, 35) 

Wednesday

Strength:

Hang Power Clean + Push Press + Jerk: 7 x 1 + 1 + 1@80% of PP, every 60s.
- Beginners: Hang Power Clean + Push Press: 6 x 2 + 2. 

WOD:

4 RFT:
30 Double Unders
15 Hang Power Snatch (75, 55)
30 Double Unders
15 SDHP (75, 55)
Rx+:(95, 65) (3 Ring MU in place of SDHP ea rd)
L3: (65, 35) (30s DU attempts)
L2: (55, 25) (50 Singles)
L1: (30 Singles)
15:00 Cap

Thursday

WOD:

"Goat WOD"
EMOM 20:
ODD Minutes: Goat #1 40s Work
EVEN Minutes: Goat #2 40s Work

Strength POST WOD:

3 Rounds of, 30 work/30 rest:
1a) Jump Squats
1b) Hollow Rocks
1c) KB Figure 8s (53, 35) *Through Legs
1d) Assault Bike Cals

Friday

Strength: (Optional)

1) Speed Back Squats w. 1 ct pause: 5 x 4 @60-70% every 60s.
2) BB RDLs: 3 x 10, highest weight you used wk 1 for all sets. Rest 90s. 

WOD:

Open WOD 17.1 TBA!!

Saturday

METCON:

Team of 2:

AMRAP 40:

100m Run

3 Clean and Jerks (135,95)

10 Wallballs (20,14)

1 Rope Climb

**one athlete completes a full round before switching**

L3:(115,75)

L2:(95,65) (14,10) strict chin ups (BA)

L1:(65,53) (10 ring rows per 1 climb)

Week of 2/12/16

Dennis Bairos - Monday, February 13, 2017

ANNOUNCEMENTS:

CrossFit OPEN '17 season fast approaching! Did you register yet??

Feb 23d- CrossFit OPEN viewing party!

Private CrossFit Training/CrossFit Skill Sessions

A lot of the movements we perform in class can be very difficult to learn in the small window we have. If you are having trouble developing movements in class or in Open Gym then we offer Private 1-on-1 Training to help develop such skills as Butterfly Pull Ups, Handstand Push Ups, The Snatch or Clean and Jerk ..etc. If you are interested in scheduling a Skill Session with Coach Hillary, email: hillary@crossfitfactorycollectionway.com

Trying to Get your first Pull up? or just trying to do more, faster, & safer? Ask coach Hillary about her 5 Week Pull up Program!

Monday

Strength:

Sumo Deadlift: Work up to a heavy 1. Rest 2:00
- Take 8-10 total sets.
- Beginners: 5 x 5, adding if possible. Rest 2:00

METCON:

"Walking Dead"
AMRAP 7:
12 Deadlifts (135, 95)
9 Bar Facing Burpees
6 Front Squats (135, 95)

L3: (115, 75)
L2: (95, 65)
L1: (75, 55)

Tuesday

Strength:

Gymnastics Skill Work
- T2B
- Pistols
*Spend 10:00 Supersetting the two

METCON:

With a partner:
8 RFT:
Row 500 meters
20 KBS (53, 35)
12 Push-ups
*One person works
Rx+:(10 Ring Dips in place of Push-ups)
L3: (45, 35) (Box Push-ups)
L2: (35, 25 Rus Swing) (Box Push-ups)
30:00 Cap

Wednesday

Strength:

Hang Power Clean + Push Press + Jerk: 8 x 1 + 1 + 1 @75% of PP, every 60s.
- Add 5% from last week if possible.
- Beginners: Hang Power Clean + Push Press: 6 x 2 + 2. 

METCON:

5 RFT:
15 Hang Pwr Cleans (115, 75)
12 Push Press (115, 75)
9 T2B
Rx+:(135, 95)
L3: (95, 55)
L2: (14, 10) (65, 35) (Knee lifts)
L1: (10, 8) (55, 25) (Knee lifts)
20:00 Cap

Thursday

Strength:

3 Rounds of:
1a) Strict Chin-ups x 8-10. Rest 30s.
1b) Ring Rows x 8-10. Rest 30s.
1c) KB Side Bends x 8-10 ea. Rest 30s. 

METCON:

For total time:
50m Heavy Sledpush
50 Walking Lunges
20 Burpees
Rest 2:00
50m Heavy Sledpush
50 Abmat Sit-ups
15 Burpees
Rest 2:00
50m Heavy Sledpush
50 Renegade Rows
10 Burpees
*Scale as needed
25:00 Cap

Friday

Strength:

1) Speed Back Squats w. 1 ct pause: 5 x 5 @55-65% every 60s.
2) Single Leg BB RDLs: 4 x 8 ea, add weight each set. Rest 90s. 

METCON:

"Round-Table"
AMRAP 3:
3 Hang Squat Cleans (185, 125)
21 Double Unders
Rest 3:00
AMRAP 3:
4 Hang Squat Cleans (135, 95)
21 Double Unders
AMRAP 3:
5 Hang Squat Cleans (115, 75)
21 Double Unders
L3: (135, 95) (115, 75) (95, 65)
L2: (115, 75) (95, 65) (75, 55) (20s Attempts)
L1: (95, 65) (65, 35) (45, 25) (30 Singles) 

Saturday

METCON:

"Fight Gone Bad"
3 Rounds of:
1:00 of Wallballs (20, 14)
1:00 of Sumo deadlift high-pull (75, 55)
1:00 of Box Jumps (24, 20)
1:00 of Push-press (75, 55)
1:00 of Row (Calories)
Rest 1:00
L3: (65, 35) (14, 10) (20, 15)
L2: (45, 25) (10) (20, 15 Step-ups)


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