CrossFit Factory Workout of the Day

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Weekly Snap Shot 6.26.17 - 7.2.17

Matt Genes - Sunday, June 25, 2017

ANNOUNCEMENTS:

Limited Time Nutrition Consultation

For a Limited Time we are advertising our Nutrition Consultations with our Team. We have a number of Nutrition Professionals on staff that can help all your eating woes. Whether you are feeling run down or are just looking for a change send us an email and we can help. This Consult is $49 and will consist will a 1-hour meeting with one of our professionals to create a system that best suits your needs! Email info@crossfitfactorywoodroad.com for more details!

Need some 1-on-1 help?

Most of our fitness needs are met in class, but there are some that are looking for other skills to work on, extra strength training, or maybe even nutrition help. The Coaches here at Wood ROad are available 24/7 to help address those needs. We now offer Hybrid plans for those looking to work privately with a coach in conjunction with their classes they attend weekly. All first 30-miunte sessions are FREE to try out a coach! Email info@crossfitfactorywoodroad.com to book your first free session at your convenience.

Follow us on IG: crossfit_factory

Monday

Strength
Conventional Deadlift against a band
: 1RM. Rest 2-3:00

Conditioning
AMRAP 7:
12 Front Squats (95, 65)
9 C2B Pull-ups

ADV: (75, 55) (Regular Pull-ups)
INT: (65, 35) (Band Assisted Pull-ups)
BEG: (45, 25) (Ring Rows)

Tuesday

Conditioning
1) 5 Rounds of:
40M Heavy Sled Push. Rest 60-90s. or Assault Bike: 4 x 60s. Rest 2:00 @80% Effort

2) 5 Rounds of:
Chest Facing Wall Handstand Hold x 10-20s

Wednesday

Strength
1) Shoulder Press: 1RM. Rest 2:00
– Take 8-10 sets – Beg: 5 x 5, adding.
2) Barbell Rows: 4 x 10. Rest 60-90s.

Conditioning
“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

INT: (14, 10) 

BEG: (10, 8) (Reps of 15-12-9)
20:00 Cap

Thursday

Skill
Skill EMOM 8:
ODD Minutes: :30 Bike/Row/Run
EVEN Minutes: 30s of Double Under or Triple Under Practice

Conditioning
5 Rounds of 45s work/15s Rest:
1a) Barbell Rows, Alternate Grips (95, 65)
1b) Barbell Front Rack Reverse Lunges (95, 65)
1c) Russian Twists w. a plate (25, 15)
1d) Farmer Carry (70, 53) (100 ft. increments)
1e) Single arm KB Push Press (split work on both sides) *Use DB if need be
*For quality, no score today.

ADV: (75, 55) L2: (65, 35)
BEG: (45, 25)

Friday

Strength
1) EMOM 6: 2 Squat Snatches @75%. – +5% from last week – Reset on each rep. –
2) EMOM 6: 4 Speed Front Squats @65% – +5% from last week

Conditioning
Every 4:00 x 5 Sets:
3 Power Clean (185, 125)
9 Lateral Burpees
150 Meter Max Effort Row

Rx+:(70% of Power Clean if heavier than Rx weight)
ADV: (155, 105)
INT: (135, 95)
BEG: (135, 95 Deadlifts x 9 Reps each round) (Burpees)
*Score = fastest split

Saturday
Conditioning
For time:
“Team Helen”
3 Rounds w. a partner:
Run 800 Meters
42 KBS (53, 35)
24 Pull-ups
Then right into,
“Team Annie”
50-40-30-20-10
Double Unders
Abmat Sit-ups

Rx+:(70, 53) (Bar Muscle-ups)
30:00 Cap

Sunday

Strength
Choose 2 Strength Movements that you missed from the week + 1 accessory movement.

Conditioning
AMRAP 21:
Bike x 2:00
Row 400 Meters
Run 300 Meters
*Score = total calories completed on Bike

Weekly Snap Shot 6.19.17 - 6.25.17

Matt Genes - Sunday, June 18, 2017

ANNOUNCEMENTS:

Limited Time Nutrition Consultation

For a Limited Time we are advertising our Nutrition Consultations with our Team. We have a number of Nutrition Professionals on staff that can help all your eating woes. Whether you are feeling run down or are just looking for a change send us an email and we can help. This Consult is $49 and will consist will a 1-hour meeting with one of our professionals to create a system that best suits your needs! Email info@crossfitfactorywoodroad.com for more details!

Wood Road Pull Up Clinic June 24th at 9:30AM!

We are continuing our skill development education series with Pull ups this Sunday, June 24th. Our team of coaches will help develop your understanding of the movement, where your weaknesses lie, and the necessary steps to progress. All are welcome including non-members and friends!

Need some 1-on-1 help?

Most of our fitness needs are met in class, but there are some that are looking for other skills to work on, extra strength training, or maybe even nutrition help. The Coaches here at Wood ROad are available 24/7 to help address those needs. We now offer Hybrid plans for those looking to work privately with a coach in conjunction with their classes they attend weekly. All first 30-miunte sessions are FREE to try out a coach! Email info@crossfitfactorywoodroad.com to book your first free session at your convenience.

Follow us on IG: crossfit_factory

Monday

Strength
Back Squat:
 1RM. Rest 2-3:00

Conditioning
“Cluster F”
EMOM 10:
Minute 1: 1 Squat Clean Thrusters (135, 95)
Minute 2: 2 Squat Clean Thrusters
Minute 3: 3 Squat Clean Thrusters
And so on.
Goal it to make as far as possible or minute 10. *Score = last COMPLETED round. 

ADV: (115, 75) 

INT: (95, 65) 

BEG: (75, 55)

Tuesday

Conditioning
AMRAP 22 in teams of 2:
50 Walking Lunges (BW)
200 Meter Run
50 Abmat Sit-ups
200 Meter Run
50 Double Unders
*One person works. Split as needed.

ADV: (Double Under Attempts)
INT: (Single Unders x 2)

Wednesday

Strength
Bench Press
: 1RM. Rest 2-3:00.

Conditioning
For time:
3 Rope Climbs
21 Burpees
21 KBS (53, 35)
3 Rope Climbs
15 Burpees
15 KBS
3 Rope Climbs
9 Burpees
9 KBS

Rx+:(Legless Rope Climbs/Thick Rope Climbs)
ADV: (2-2-2 Rope Climbs) (45, 30)
INT: (Band Assisted Strict Chin-ups x 7 reps each round) (35, 25)
BEG: (Ring Rows x 10 reps each round) (15-12-9 Burpees) (35, 25 Russian Swings)
15:00 Cap

Thursday

Skill
Skill EMOM 8:
ODD Minutes: 1 Monostructural Movement: ie. bike, row, running (:30 Mod-Hard Effort)
EVEN Minutes: 30s of Double Under or Triple Under Practice

Conditioning
5 Rounds for total time:
15 Wallballs (20,14)
Row 500 Meters
Rest 1:00 between rounds

ADV: (14, 10)
INT: (400m Row) (10, 8)
25:00 Cap
*Score = total time including rest

Friday

Strength
1) EMOM 6: 2 Squat Snatches @70%.
2) EMOM 6: 4 Speed Front Squats @60%

Conditioning
4 Rounds, Rest 2:00
9 Deadlifts (225, 155)
12 T2B
15 Box Jump Overs (24, 20)

Rx+:(6 Strict HSPU to start rd) (275, 185)
ADV: (185, 125)
INT: (155, 105) (Knee Lifts) (20, 15)
BEG: (135, 95) (Knee Lifts) (20, 15 Alt. Step-ups)
*Score = FASTEST split

Saturday

Skill Clinic Series: Pull Ups

WOD: TBA

Sunday

Strength
1) Hang Power Clean: Up to a heavy single. Rest 2:00
2a) KB Split Squats: 3 x 8 ea. Rest 60s.
2b) KB Side Bends: 3 x 15 ea. Rest 60s.

Conditioning
“Nasty Girls”
3 RFT:
7 Ring Muscle-ups
10 Hang Power Cleans (135, 95)
50 Air Squats
ADV: (Ring Dips) (115, 75)
INT: (15 Push-ups per rd)) (95, 65)
BEG: (10 Box Push-ups per rd) (35, 25 Russian Swings in place of HPC)
15:00 Cap

Weekly Snap Shot 6.12.17 - 6.18.17

Matt Genes - Sunday, June 11, 2017

ANNOUNCEMENTS:

Need some 1-on-1 help?

Most of our fitness needs are met in class, but there are some that are looking for other skills to work on, extra strength training, or maybe even nutrition help. The Coaches here at Wood ROad are available 24/7 to help address those needs. We now offer Hybrid plans for those looking to work privately with a coach in conjunction with their classes they attend weekly. All first 30-miunte sessions are FREE to try out a coach! Email info@crossfitfactorywoodroad.com to book your first free session at your convenience.

Follow us on IG: crossfit_factory

Monday

Strength
Heavy Sledpush:
5 x 20 yards, AHAP (lateral). Rest 2:00
or
1) Goblet Squat: 4 x 8, AHAP. Rest 90s.
2) Sumo Stance Romanian Deadlifts: 4 x 8 at a moderate/heavy weight for 4 sets. Rest 90s.

Conditioning
EMOM 10:
10 KBS (70, 53)
20 Double Unders

ADV: (53, 35)
INT: (45, 25) (20s Double Attempts)
BEG: (45, 25 Russian Swings) (20 Single Unders)

Tuesday

Strength
Squat Clean + Hang Squat Clean:
12:00 to work to a max for the day. Rest 90s-2:00 between heavier sets.

Conditioning
“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

Wednesday

Strength
Hang Power Snatch below the Knee: 5 x 3 @75%. Rest 90s.

Conditioning
“AMRAP GI Jane”
AMRAP 12:
Burpee Pull-ups

Thursday

Skill
Gymnastics Skill/GPP EMOM
EMOM 10:
ODD Minutes: 150 Foot Heavy Farmer Carry
EVEN Minutes: 30s handstand hold or Handstand Walk
*Adv: 30s Accumulate Volume of either Muscle-up or HSPU

Conditioning
For time:
Row 250 meters
50 Air Squats
25 Hang Power Cleans (115, 75)
Row 500 meters
50 Walking Lunges
20 S20H (115, 75)
Row 750 meters
50 T2B
15 Hang Squat Cleans
*22:00 Cap

ADV: (95, 65)
INT: (75, 55) (Knee Raises)
BEG: (65, 35) (Abmat Sit-ups)

Friday

Strength
Wide Stance Box Squat: 8 x 3 @60%, every 60s.

Conditioning
“Oceanside”
4 RFT:
15 Box Jumps w. step down (24, 20)
30 Wallballs (20, 14)
15 C2B Pull-ups

ADV: (Regular Pull-ups)
INT: (20, 15) (14, 10) (Band Assisted Pull-ups)
BEG: (20, 15) (10, 8) (Ring Rows)
15:00 Cap

Saturday

Partner Conditioning
Teams of 2:
AMRAP 34:
Run 100 Meters
10 Power Snatch (75, 55) or Alt. DB Snatch from Floor (50, 35)
10 Front Squat or Front Rack DB Walking Lunges (50, 35)
10 Burpees
*One athlete completes a full round at a time.
*Scale weight as needed.

Sunday

Strength
1) Power Clean + Push Press + Push Jerk: Work up to a moderate set of 2. Rest 90s.
2) BB Rows: 4 x 10. Rest 60s.

Conditioning
AMRAP 5:
7 Thrusters (95, 65)
21 Double Unders
Rest 2:00

AMRAP 5:
7 Thrusters (95, 65)
7 KBS (53, 35)

Rest 2:00

AMRAP 5:
7 Hang Power Cleans (95, 65)
7 Lateral Burpees over the Bar

ADV: (75, 55)
INT: (65, 35) (30 Singles)
BEG: (45, 25) (30 Singles)

Weekly Snap Shot 6.5.17 - 6.11.17

Matt Genes - Sunday, June 04, 2017

ANNOUNCEMENTS:

Wood Road Rowing Clinic June 10th

Come and join us Saturday, June 10th at 9:30AM for our Rowing Clinic! During this 1-hour class we will help teach the mechanics of rowing to better serve your fitness needs during a WOD. 30 Minutes will be allotted for rowing drills and teaching skills. The other 30 minutes will be using the those skills in a Workout. All are welcome. You do not need to be a member to join us! Email info@crossfitfactorywoodroad.com to attend!

Need some 1-on-1 help?

Most of our fitness needs are met in class, but there are some that are looking for other skills to work on, extra strength training, or maybe even nutrition help. The Coaches here at Wood ROad are available 24/7 to help address those needs. We now offer Hybrid plans for those looking to work privately with a coach in conjunction with their classes they attend weekly. All first 30-miunte sessions are FREE to try out a coach! Email info@crossfitfactorywoodroad.com to book your first free session at your convenience.

Follow us on IG: crossfit_factory

Monday

Strength, 20:00
Conventional Deadlift: Work up to a heavy touch n go double. Rest 2-3:00

Conditioning, 20:00 
For time:
10 Squat Cleans (135, 95)
10 Box Jumps (30, 24)
8 Squat Cleans (165, 115)
10 Box Jumps
6 Squat Cleans (185, 125)
10 Box Jumps
4 Squat Cleans (205, 135)
14:00 Cap

Rx+:(Final Weight is 225/145)
ADV: (115, 75/135, 95/155, 105/185, 125) (24, 20)
INT: (95, 65/115, 75/135, 95/155, 105) (24, 20)
BEG: (75, 55/95, 65/115, 75/135, 95) (20, 14)

Tuesday

Conditioning, 25:00
Every 7:00 x 3 Sets:
Row 750 Meters
75 Double Unders/150 Singles
50 Abmat Sit-ups

INT: (50 Double Unders) (30 Abmat Sit-ups)
BEG: (400m-500m Row) (75 Single Unders) (20-30 Abmat Sit-ups)

Wednesday

Strength, 20:00 
Hang Power Snatch below Knee: 5 x 3 @70%. Rest 90s.

Conditioning, 15:00
“Pattycake”
For time:
21-15-9
KBS (53, 35)
Burpees
Push Press (135, 95)

ADV: (115, 75)
INT: (45, 25) (95, 65)
BEG: (35, 25 Russian Swings) (65, 35)
10:00 Cap

Thursday

Conditioning, 35:00 
5 Rounds, not for time:
100 Meter Sled Push Sprint, Empty Sled
or or 10 Goblet Squats/100 Meter Run, AFAP.
Rest 2:00 between sets.
Then,
5 Rounds, not for time:
4 TGU, 2 ea side increasing weight each set
Rest as needed between sets.
Then,
5 Rounds, not for time:
Choose between
60s Row, 45s Assault Bike, or 200 Meter Run
Rest 2:00 between sets

Friday

Strength, 20:00
Back Squat:
 Work up to 85-90% for 3 reps. Rest 2-3:00

Conditioning, 15:00
5 Sets of:
20 Wallballs (20, 14)
10 HSPU
Rest 1:00

Rx+:(Strict HSPU)
ADV: (14, 10) (15-20 Push-ups)
INT: (14, 10) (10-15 Push-ups)
BEG: (10, 8) (10 Box Push-ups)
15:00 Cap

Saturday

Wood Road

“Row Clinic”

WOD TBA

Sunday

Strength, 20:00
1) Overhead Squat: 5 x 4. Rest 90s-2:00.
– Add weight if form permits
2) RDLs: 4 x 6. Rest 2:00
– add weight each set.

Conditioning, 20:00 
4 Rounds of:
100 Meters Farmer Carry (70, 53)
15 Thrusters (95, 65)
30 Double Unders
Rest 2:00 between rounds

ADV: (75, 55)
INT: (65, 35) (50 Single Unders)
BEG: (45, 25) (30 Single Unders)
*Scale Farmer Carry weight as needed

Weekly Snap Shot 5.29.17 - 6.4.17

Matt Genes - Tuesday, May 30, 2017

ANNOUNCEMENTS:

Want to work Privately with a Coach?

Apart from classes CrossFit Factory Coaches also perform a lot of skill sessions as well as personal training. Some athletes want to work on skills or can't make class times and want 1-on-1 attention. Our coaches are knowledgeable and our schedule is very flexible. Interested in trying a Free 1-on-1 session? Email info@crossfitfactorywoodroad.com to book your first free session.

Follow us on IG: crossfit_factory

Tuesday

Strength

Power Snatch Clusters: 8 x 1.1 (10s) . Rest 90s-2:00.

Conditioning

“Pavement”

4 RFT:

15 KBS (70, 53)

30 Double Unders

15 Goblet Squats (70, 53)

30 Double Unders

ADV: (53, 35)

INT: (45, 25) (30s of Double Under Attempts)

BEG: (35, 25 Russian Swings) (50 Singles each set)

15:00 Cap

 

Wednesday

Strength

Push Press: Take 8-10 Sets and work up to a 1RM. Rest 2:00

Conditioning

AMRAP 10:

20 Alt. DB Snatches (50, 35)

20 Wallballs (20, 14)

Rx+:(Complete 2 Ring Muscle-ups each round in addition to the work above)

INT: (35, 25) (14, 10)

BEG: (25, 20) (10, 8)

Thursday

GPP

Teams of 2:

1 Mile Farmer Carry (70, 53)

1 Mile Heavy Sledpull or Sledpush (Moderate weight)

30:00 Cap

 

Friday

Strength

1) Wide Stance Box Squat: 8 x 3 @60%, every 60s.

*We will performing this again on Week 4.

2) Spend 10:00 getting warm for “Jackie”

Conditioning

“Jackie”

For time:

Row 1k

50 Thrusters (45)

30 Pull-ups

ADV: (35, 25) (Band Assisted Pull-ups)

BEG: (25, 15) (Ring Rows)

 

Saturday

Partner Conditioning

AMRAP 30 teams of 2:

12 Power Cleans (135, 95)

Run 200 Meters

12 Lateral Burpees Over the Bar

Run 200 Meters

12 T2B

ADV: (115, 75)

INT: (95, 65) (Band Assited Pull-ups)

BEG: (65, 35) (Ring Rows)

 

Sunday

Strength

Choose 2 Strength Movements that you missed from the week + 1 accessory movement.

Conditioning

For total time:

30 S20H (115, 75)

60 Air Squats

30 Front Squats (115, 75)

Rest 2:00

20 Push Press

40 Air Squats

20 Weighted Alt. Step-ups (24, 20) (35, 25)

Rest 2:00

20 Ring Dips

20 Air Squats

20 Weighted Alt. Step-ups (24, 20) (35, 25)

ADV: (95, 65)

INT: (75, 55) (50 Push-ups for Ring Dips)

BEG: (65, 35) (Box Push-ups)

22:00 Cap

Weekly Snap Shot 5.22.17 - 5.28.17

Matt Genes - Sunday, May 21, 2017

ANNOUNCEMENTS:

Memorial Day MURPH WOD - Monday, May 29th at 9:30AM

Join us on Monday, May 29th for our Memorial Day "MURPH" Workout. We will hold 1 class at 9:30AM for an hour perusal performing the Hero Workout "MURPH." Following the workout we will have a BBQ and beverages so feel free to stay and enjoy some fitness, food, and fun! The workout will be scaled across all levels of ability so friends are more than welcome! Please email info@crossfitfactorywoodroad.com for more information or if you would like to bring a guest!

Want to work Privately with a Coach?

Apart from classes CrossFit Factory Coaches also perform a lot of skill sessions as well as personal training. Some athletes want to work on skills or can't make class times and want 1-on-1 attention. Our coaches are knowledgeable and our schedule is very flexible. Interested in trying a Free 1-on-1 session? Email info@crossfitfactorywoodroad.com to book your first free session.

Follow us on IG: crossfit_factory

Monday

Strength
Front Squat Box Squat: Work up to a 1RM. Rest 2:00

Conditioning
“Eddie Murphy”
For time:
Run 400 Meters
50 Thrusters (75, 55)
Run 400 Meters

Rx+:(95, 65)
ADV: (65, 35)
INT: (55, 65)
BEG: (45, 25)
10:00 Cap

Tuesday

Conditioning
For total time:
500-400-300-200-100
Rowing for Meters
25-20-15-10-5
Burpees
Rest 2:00 after each completed round
25:00 Cap
*If rowing is not a viable option sub running of 400-400-300-300-200 meters.

Wednesday

Strength
1a) Medium Grip Bench Press: 5 x 5, adding weight each set. Rest 90s.
1b) Wide Grip Pull-ups: 5 x 5. Rest 90s.

Conditioning
“Cold Wind Blows”
4 RFT:
15 Overhead Squats (95, 65)
15 KBS (53, 35)
15 T2B

ADV: (75, 55)
INT: (65, 35) (45, 25) (Knee Lifts)
BEG: (35, 25 Goblet Squat) (35, 25 Russian Swing) (15 Abmat Sit-ups)
*12:00 Cap

Thursday

Conditioning
Every 6:00 x 4 Sets:
Run 400 Meters
25 Air Squats
50 Double Unders

INT: (60s of Double Under Attempts)
BEG: (300m Run) (100 Single Unders)
Score = Fastest Split

Friday

Strength 
1 Squat Clean + Jerk:
Every 90s x 6 sets:

Conditioning 
“Elvis”
For time:
30 Squat Cleans (185, 125)

Rx+:(225, 145)
ADV: (155, 105)
INT: (135, 95)
BEG: (95, 65)
*10:00 Cap

Saturday

Sprinting Skill Clinic

Sunday

Strength
Choose 2 Strength Movements that you missed from the week + 1 accessory movement.

Conditioning
AMRAP 20:
10 Hang Power Cleans (155, 105)
10 Alternating Weighted Set-ups (45, 25)
400 Meter Run

ADV: (135, 95) (25, 15)
INT: (115, 75) (Unweighted)
BEG: (95, 65) (Unweighted)
*500m Row can be subbed for 400m run if needed.

Weekly Snap Shot 5.15.17 - 5.21.17

Matt Genes - Sunday, May 14, 2017

ANNOUNCEMENTS:

Memorial Day MURPH WOD - Monday, May 29th.

Join us on Monday, May 29th for our Memorial Day "MURPH" Workout. We will hold 1 class at 9:30AM for an hour perusal performing the Hero Workout "MURPH." Following the workout we will have a BBQ and beverages so feel free to stay and enjoy some fitness, food, and fun! The workout will be scaled across all levels of ability so friends are more than welcome! Please email info@crossfitfactorywoodroad.com for more information or if you would like to bring a guest!

Want to work Privately with a Coach?

Apart from classes CrossFit Factory Coaches also perform a lot of skill sessions as well as personal training. Some athletes want to work on skills or can't make class times and want 1-on-1 attention. Our coaches are knowledgeable and our schedule is very flexible. Interested in trying a Free 1-on-1 session? Email info@crossfitfactorywoodroad.com to book your first free session.

Follow us on IG: crossfit_factory

Monday

Strength
Squat Snatch: 8 x 2. Rest 90s-2:00

Conditioning
“Ring of Fire”
For time:
21-15-9
Overhead Squats (115, 75)
Pull-ups

Rx+:(135, 95) (C2B Pull-ups)
ADV: (95, 65)
INT: (75, 55) (Assisted Pull-ups)
BEG: (65, 35 Front Sq) (Ring Rows)
10:00 Cap

Tuesday

Strength
Power Clean:
6 x 3. Rest 90s-2:00

Conditioning
“Snowball”
AMRAP 20:
Row 500 meters
2 Wall climbs
12 Power Cleans (115, 75)
15 Wallballs (20, 14)

Rx+: (135, 95)
ADV: (95, 65)
INT: (75, 55) (Half Wallclimb) (14, 10)
BEG: (95, 65) Deadlifts (20 Plank Shoulder Taps) (10)

Wednesday

Strength
1) Floor Press: Work up a 1RM. Rest 2:00
2) KB Hammer Curls: 3 x 10. Rest 60s.

Conditioning
“Double Jump”
5 RFT:
50 DU’s
20 KBS (53, 35)
10 Burpee Box Jumps (24, 20)

INT: (30 DU) (45, 25)
BEG: (50 Singles) (35, 25) (Burpees no box)
18:00 Cap

Thursday

Skill
“Goat EMOM”
EMOM 10:
ODD Mins: 1 Movement Athlete Choice
EVEN Mins: 1 Movement Athlete Choice

GPP
5 Rounds of:
1a) Sled Push x 60M.
1b) Front Rack Carry x 100 Ft (53s, 35s).
1c) L-Sit x 20s.
1d) Walking Lunges x 20 Reps (Athlete choice of weight)
1e) DB Man Makers x 5 Reps
– 1 Renegade Row + 1 push-up + 1 renegade row + 1 push-ups + 1 squat clean thruster
*Score = For Quality
*25:00 Cap

Friday

Strength
Squat Clean + Jerk:
EMOM 10: 1 Rep

Conditioning
7 RFT:
5 S20H (115, 75)
10 Deadlifts (115, 75)
15 Box Jumps (24, 20)
Rest 60s

ADV: (95, 65)
INT: (75, 55)
BEG: (65, 35)
*Step-ups are permitted here

Saturday

Partner Conditioning
AMRAP 12:
10 Hang Power Cleans (95, 65)
8 T2B
6 Front Squats (95, 65)

Rest 4:00

AMRAP 12:
10 Overhead Walking Lunges (45, 25)
8 Burpees
6 Power Cleans (95, 65)

Rx+:(115, 75)
ADV: (75, 55)
INT: (65, 35)
BEG: (55, 25)

Sunday

Strength
Power Snatch: 5 x 3, adding weight each set if form permits. Rest 90s.

Conditioning
EMOM 20:
Minute 1: 15 Power Snatches (75, 55)
Minute 2: 100m Run
Minute 3: 15 OHS (75, 55)
Minute 4: 10 Burpees
Minute 5: Rest

Weekly Snap Shot 5.8.17 - 5.14.17

Matt Genes - Sunday, May 07, 2017

ANNOUNCEMENTS:

Memorial Day MURPH WOD - Monday, May 29th.

Join us on Monday, May 29th for our Memorial Day "MURPH" Workout. We will hold 1 class at 9:30AM for an hour per usual performing the Hero Workout "MURPH." Following the workout we will have a BBQ and beverages so feel free to stay and enjoy some fitness, food, and fun! The workout will be scaled across all levels of ability so friends are more than welcome! Please email info@crossfitfactorywoodroad.com for more information or if you would like to bring a guest!

Want to work Privately with a Coach?

Apart from classes CrossFit Factory Coaches also perform a lot of skill sessions as well as personal training. Some athletes want to work on skills or can't make class times and want 1-on-1 attention. Our coaches are knowledgeable and our schedule is very flexible. Interested in trying a Free 1-on-1 session? Email info@crossfitfactorywoodroad.com to book your first free session.

Follow us on IG: crossfit_factory

Monday

Strength 
1) Front Squat Clusters:
6 x 1.1.1 (10s). Rest 2:00
– Re-rack weight and rest 10s between reps. Be re-racking the weight and resting
between reps we should be able to work with some heavier loads.

2) Squat Cleans: Work up to desired work weight for metcon performing sets of 1-2 reps.

Conditioning
5 Rounds of:
4 Squat Cleans @70% of 1RM
8 Burpee Box Jumps (24, 20)
Rest 90s.

ADV: (135, 95) (24, 20)
INT: (Coach Choice of Weight) (20, 15)
BEG: (10 Goblet Squats) (10 Burpees)
Score = slowest split

Tuesday

Gymnastics Skill + Gymnastics Static Hold
*Spend 10:00 teaching people the kip
EMOM 10:
ODD Minutes: 20s Kipping.
Adv: T2B, Butterfly Pull-up
EVEN Minutes: 20s L-Sit or L-Hold
Adv: HS Walking

Conditioning
“Last Minute”
4 RFT:
Run 400 Meters
50 Double Unders
25 KBS (53, 35)

ADV: (45, 25)
INT: (35, 25) (60s of Double Under Attempts)
BEG: (35, 25 Russian Swings) (75 Single Unders)
20:00 Cap

Wednesday

Strength 
EMOM 9:
2 Split Jerks @80%

Conditioning 
“Cindy”
AMRAP 20:
5 Pull-ups
10 Push-ups
15 Air Squats

Rx+
“Mary”
AMRAP 20:
5 HSPU
10 Pistols
15 Pull-ups
INT: (Band Assisted Pull-ups) (Box Push-ups)
BEG: (Ring Rows (Box Push-ups)

*This is a Benchmark in SugarWOD

Thursday

Partner Conditioning
3 RFT w. a partner:
Row 1500 meters
10 Curtis P’s (115, 75)
30:00 Cap

ADV: (95, 65)
INT: (75, 55)
BEG: (65, 35)
– Curtis P = 1 Power Clean + 1 Forward Front Lunge each leg + 1 Push Press

Friday

Strength
1) Wide Stance Box Squat:
7 x 3 @60-70%, every 60s.


2) Power Snatch: Work up to the weight you think you’ll make it to performing sets of singles. Rest 60s.

Conditioning 
“Open WOD 13.1”
AMRAP 17:
40 Burpees
30 Snatch (75, 45) 30% Max
30 Burpees
30 Snatch (135, 75) 50% Max
20 Burpees
30 Snatch (165, 100) 60-65% Max
10 Burpees
AMRAP Snatches (210, 120) 80% Max

– All Levels: Scale down each weight by 10-20#s
– Score = total reps

Saturday

Double Under Skill Clinic

Sunday

Strength 
1) Power Clean + Front Squat + Jerk:
Work up to a moderate single in 6 sets. Rest 2:00
2) 1 Accessory Movement: 3 x 10-15 reps. Choose a movement that is going to bring up a muscle group that you know is weak.

Partner Conditioning
With a partner:
Max Calorie on Rower or Running in 10:00
*One person works

Rest 1:00

Max Rounds of the following in10:00
5 Pull-ups
10 Push-ups
15 Air Squats
*One athlete completes a full round.

Weekly Snap Shot 5.1.17 - 5.7.17

Matt Genes - Sunday, April 30, 2017

ANNOUNCEMENTS:

Want to work Privately with a Coach?

Apart from classes CrossFit Factory Coaches also perform a lot of skill sessions as well as personal training. Some athletes want to work on skills or can't make class times and want 1-on-1 attention. Our coaches are knowledgeable and our schedule is very flexible. Interested in trying a Free 1-on-1 session? Email info@crossfitfactorywoodroad.com to book your first free session.

Follow us on IG: crossfit_factory

Monday

C) Strength
Sumo Deadlift off 2″ Elevation:
– Take 6-8 sets and work up to a heavy 2.
– Rest 2-3:00 between sets.

D) Conditioning
AMRAP 3:
7 Thrusters (95, 65)
21 Double Unders
Rest 5:00 + Repeat

ADV: (75, 55)
INT: (65, 35) (30 Singles)
BEG: (45, 25) (20 Singles)

Tuesday

B) Conditioning
EMOM 40:
Minute 1: 45s Assault Bike
Minute 2: 45s Row
Minute 3: 12 Burpees
Minute 4: 100 Ft. Bear Crawl
Minute 5: Rest

Wednesday

B) Strength
EMOM 12:
ODD Minutes: 2 Split Jerks from rack @75%
EVEN Minutes: 15-20s Hollow Hold

C) Conditioning
5 RFT:
12 T2B
9 Hang Power Cleans (155, 105)
6 S20H (155, 105)

ADV: (115, 75)
INT: (Knee Lifts) (95, 65)
BEG: (Sit-ups) (55, 25)
10:00 Cap

Thursday
EMOM 10:
ODD Minutes: 1 Rope Climb or Scaling Option.
Adv: Legless RC
EVEN Minutes: 20-30s Chest Facing Wall Handstand Hold

D) Conditioning
AMRAP 18:
40 2 Count Mountain Climbers (L/R=1)
30 Air Squats
20 DB Power Snatch (10 ea.)
10 Box Jumps w. Step down (24, 20)
*Athlete choice of DB weight

Friday

C) Strength
1) Wide Stance Box Squat: 8 x 3 @55-65%, every 60s.

D) Conditioning
“Open WOD 13.3”
AMRAP 12:
150 Wallballs (20, 14) (10′, 9′)
90 Double Unders
30 Ring Muscle-ups

ADV: (14, 10) (DU Attempts) (Jumping Muscle Up)
INT: (10) (180 Singles) (Pull Ups)
*Score = total reps

Saturday

B) Team Conditioning
Teams of 3:
Row 3k
Then,
5 Rounds of:
30 KBS (70, 53)
30 Burpees
Then,
Row 3k

ADV: (53, 35)
INT: (45,25)
BEG: (35, 25 Rus Swings)
40:00 Cap

Sunday

C) Strength
EMOM 12:
Minute 1: 10 Front Rack Reverse Lunges (135, 95)
Minute 2: 1 TGU each arm
Minute 3: 10 BB Rows (135, 95)

D) Conditioning
AMRAP 17:
30 Double Unders
15 Abmat Sit-ups
10 Front Squats (115, 75)
5 Push Press (115, 75)

ADV: (95, 65)
INT: (75, 55) (40s of DU attempts)
BEG: (65, 35) (60 Singles)

Weekly Snap Shot 4.24.17 - 4.30.17

Matt Genes - Monday, April 24, 2017

ANNOUNCEMENTS:

CrossFit Factory Wood Road Skill Clinics

Our next Skill Clinic will be April 29th at 9:30AM. Our focus will be running. 30 minutes of class we will develop the technical skill of running through drills and tips. The other 30 minutes will be a workout using these techniques. Want to attend a skill clinic for Free? Email info@crossfitfactorywoodroad.com

Want to work Privately with a Coach?

Apart from classes CrossFit Factory Coaches also perform a lot of skill sessions as well as personal training. Some athletes want to work on skills or can't make class times and want 1-on-1 attention. Our coaches are knowledgeable and our schedule is very flexible. Interested in trying a Free 1-on-1 session? Email info@crossfitfactorywoodroad.com to book your first free session.

Follow us on IG: crossfit_factory

Monday

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

D) 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

C) 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

C) 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

B) 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

C) 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

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

D) 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

C) 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

B) 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.

C) 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)


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CrossFit Factory Wood Road $$

CrossFit Factory Wood Road

288 Wood Road
Braintree,
MA 02184
Email: Info@crossfitfactorywoodroad.com
Phone: 781-428-4538