CrossFit Factory Workout of the Day

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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)

Weekly Snap Shot 4.17.17 - 4.23.17

Matt Genes - Sunday, April 16, 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 taylor@crossfitfactorywoodroad.com to book your first free session.

Follow us on IG: crossfit_factory

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 Snap Shot 4.10.17 - 4.16.17

Matt Genes - Sunday, April 09, 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 taylor@crossfitfactorywoodroad.com to book your first free session.

Follow us on IG: crossfit_factory

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 Snap Shot 4.3.17 - 4.9.17

Matt Genes - Sunday, April 02, 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 taylor@crossfitfactorywoodroad.com to book your first free session.

Follow us on IG: crossfit_factory

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 Snap Shot 3.27.17 - 4.2.17

Matt Genes - Sunday, March 26, 2017

ANNOUNCEMENTS:

Want to work Privately with a Coach?

Apart from coachingclasses, CrossFit Factory Coaches also perform skill sessions as well as 1-on-1 and group 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 taylor@crossfitfactorywoodroad.com to book your first free session.

Follow us on IG: crossfit_factory

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 Snap Shot 3.20.17 - 3.26.17

Matt Genes - Sunday, March 19, 2017

ANNOUNCEMENTS:

Awesome Week 4 of the CrossFit Games Open!

We had an amazing week 4 of the Open! You guys should feel proud. We are, again, performing "Friday Night Lights" on Friday March 24th at 4:30PM and 5:30PM. Make sure you wear your Open shirt and take lots of pictures! 

CrossFit Factory Skill Clinics

Our Handstand Clinic on March 11th was a great success. Our next Skill Clinic will be Saturday, March 25th at 9:30AM. We will be focusing on Bar Muscle Ups. There is no prerequisite for this movement. We will be spending time strictly on generating better coordination in the kipping motion to build to either a Chest to Bar Pull up or Bar Muscle Up!

Follow us on IG: crossfit_factory

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

“Bar Muscle Up Clinic”

Skill: BMU

WOD:

AMRAP 25 with a partner:
8 KBS (53, 35) 
4 BMU Variations

12 Burpees 

4 BMU Variations
8 Wallballs (20, 14)  
One person works at a time. Reps can be divided anyway. 

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 Snap Shot 3.13.17 - 3.19.17

Matt Genes - Sunday, March 12, 2017

ANNOUNCEMENTS:

Awesome Week 3 of the CrossFit Games Open!

We had an amazing week 3 of the Open! You guys should feel proud. We are, again, performing "Friday Night Lights" on Friday March 17th at 4:30PM and 5:30PM. Make sure you wear your Open shirt and take lots of pictures!

CrossFit Factory Skill Clinics

Our Handstand Clinic on March 11th was a great success. Our next Skill Clinic will be Saturday, March 25th at 9:30AM. We will be focusing on Bar Muscle Ups. There is no prerequisite for this movement. We will be spending time strictly on generating better coordination in the kipping motion to build to either a Chest to Bar Pull up or Bar Muscle Up!

Follow us on IG: crossfit_factory

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

Matt Genes - Sunday, March 05, 2017

ANNOUNCEMENTS:

Awesome Week 2 of the CrossFit Games Open!

We had an amazing week 2 of the Open! You guys should feel proud. We are, again, performing "Friday Night Lights" on Friday March 10th at 4:30PM. Make sure you wear your Open shirt and take lots of pictures!

Follow us on IG: crossfit_factory

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.

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

*If running is not a viable option scale to 2k Row or 8:00 total time on Assault Bike for each 1 mile run. If rowing is not a viable option add in 200 Double Unders/100 Wall balls for each mile run

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.

2.27.17 - 3.5.17

Matt Genes - Sunday, February 26, 2017

ANNOUNCEMENTS:

Awesome Week 1 of the CrossFit Games Open!

We had an amazing week 1 of the Open! You guys should feel proud. We are, again, performing "Friday Night Lights" on Friday March 3rd at 4:30PM. Make sure you wear your Open shirt and take lots of pictures!

Follow us on IG: crossfit_factory

Monday

Strength:

Spend 5:00 extra minutes getting warm for the conditioning

WOD:

EMOM 30: 

Minute 1: 10 Burpees 

Minute 2: 10 Box Jumps w. step down (24, 20) 

Minute 3: 10/8 Calorie Assault Bike 

Minute 4: 10 Ball Slams 

Minute 5: 10-30s Handstand Hold 

Minute 6: 45s Farmer Carries (70, 53) 

Scaling Options: 

- Assault Bike: Sub 12/10 Calorie Row or 100 meter run 

- Ball Slams: Sub 10 Hollow Rocks

Tuesday

Strength:

Front Squat Box Squat: Work up

to a 1RM. Rest 2:00

- 8-10 Sets

- Sit back on Box

Beginners: 5 x 5, adding if form

permits.

WOD:

"Pull x2"

For time:

30-20-10

Calories on Rower

21-15-9

Deadlifts (225, 155)

ADV: (185, 125)

INT: (155, 105)

BEG: (135, 95)

10:00 Cap

*Sub Running 400m run after

each set if rowing is not a viable

option.

Wednesday

Strength:

1) Shoulder Press: 1RM.

Rest 2:00

- Take 8-10 sets

- Beg: 5 x 5, adding.

2) 1-Arm KB Rows: 3 x 15

ea. Rest 60s.

WOD:

AMRAP 12:

10 KBS (53, 35)

10 Wallballs (20, 14)

ADV: (45, 25)

INT: (35, 20)

BEG: (35, 25 Rus Swing) 

Thursday

Strength:

3 Rounds of: 

1a) DB Split Squat, Front Foot Elevated on 45# Plate x 6-8 ea. Rest 30s. 

1b) Bent-over rear lateral raises x 10-15. Rest 30s. 

1c) L-Sit x 10-20s. Rest 30s.

WOD:

For total time: 

Run 800m 

21 T2B 

21 Hang Power Snatch (95, 65) 

Rest 3:00 

Run 600m 

15 T2B 

15 Hang Power Snatch 

Rest 3:00 

Run 400 Meters 

9 T2B 

9 Hang Power Snatch 

ADV: (75, 55) 

INT: (65, 35) (Knee Lifts) 

BEG: (55, 25) (Knee Lifts) 

25:00 Cap 

Scaling Options – Running: Sub the same distance on the rower or sub 2:00 of Double Unders or Double Under Attempts per set. – Snatches: Perform Russian KBS @53/35

Friday

CrossFit Games Open WOD 17.2

Saturday

WOD:

AMRAP 30 With a partner:

100 Meter Run

10 Pull-ups

10 Push Press (115, 75)

30 Double Unders

*One athlete completes a full

round at a time.

Rx+:(C2B Pull-ups)

ADV: (95, 65)

INT: (75, 55) (30s Attempts)

BEG: (65, 35) (30 Single

Unders)

Scaling Options

– Running: 150 meter row or

30s Bike. Or increase Double

Unders to 50 reps per round

and add in 10 Air Squats.

Sunday

Strength:

EMOM 16:

ODD Minutes: 3 Sumo

Deadlifts for Speed @60%

- Reset on each rep

EVEN Minutes: 3 High Box

Jumps

WOD:

4 RFT:

30 Walking Lunges (BW)

20 Hang Power Cleans (115,

75)

10 Burpees over the bar

ADV: (95, 65)

INT: (75, 55)

BEG: (65, 35)

Weekly Snap Shot 2.20.17 - 2.26.17

Matt Genes - Sunday, February 19, 2017

ANNOUNCEMENTS

Open Team Competition!

The 2017 CrossFit Open is upon us and we want to make it as fun as possible. We are diving all of you into teams and having a fun little competition! Each Coach will have their own team and there are many ways for you to earn points! Head Coach Taylor will email all athletes this week with more details! The Competition begins February 23rd!

Muscle Up Clinic February 25th

We will be hosting a Muscle Up Clinic Satuday Feb. 25 at 9:30. Half the Saturday class will be developing skills and drills with the MU and the other half will be putting those to use in a workout. No prerequisites required, all can attend!

Follow us on IG: crossfit_factory

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)
ADV: (115, 75)
INT: (95, 65) (20, 15)
BEG: (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.
ADV: (95, 65)
INT: (75, 55)
BEG: (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)
ADV: (65, 35) (30s DU attempts)
INT: (55, 25) (50 Singles)
BEG: (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

WOD:

Muscle Up Skill Clinic

Sunday 

Strength:

1) Paused Front Squat: 4 x 4 (3 ct). Rest 90s.
2) KB Single Leg RDLs: 3 x 8-10 ea. Rest 60s.

WOD:

For time:
50-40-30-20-10
Double Unders
Calorie Rower (or 1/2 Calories on Assault Bike)
Rest 1:00
25:00 Cap


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