Metcon A) AMRAP in 3: 20/15 cal Row 30 Box jump 24/20” 40 Alt DB snatch 20/15 50 Burpees -Rest 3:00- B) AMRAP in 5: 20/15 cal Row 30 Box jumps 24/20” 40 Alt DB snatch 20/15 50 Burpees -Rest 5:00- C) For time: 20/15 cal Row 30 Box jumps 24/20” 40 Alt DB snatch 20/15 50 Burpees [15 min cap]

Metcon Team of 3: AMRAP in 35: 200m Run Max rep Bench press @BW 200m Run Max rep Muscle-up *Run as a team, then each team member takes a turn at a max set Bench press, before leaving for the run again as a team. Repeat the process for the muscle-ups. Conditioning For time: 10x300m Row *Rest :30 b/t Competition Weightlifting: EMOM for 10: 3 Front squat @70-75% + 10/6 Assault bike cals *Scale to ensure you finish under :30 each round

Strength E2MOM for 20: 5 Deadlift + 3 Power clean + 1 Hang clean *Build to heavy, not TnG. Full squat on hang clean. Metcon 3 Rounds for reps: AMRAP in 1: 10 cal Row Max rep D-Ball cleans 150/100# *Rest 2:00 b/t, score = D-Ball cleans only Conditioning For time: 400m Sled push (20 laps) @BW/65% of BW *EMOM starting on 0:00, perform 20 Double unders [15 min cap] Competition Gymnastics: 5 Rounds for quality: 1 min Plank 20 Hip extensions *Rest as needed Weightlifting: 5x6(3+2+1

Metcon For time: 5 rounds of: 7 Thrusters 35/25 7 Bar facing burpees -Rest 2:00- 5 Rounds of: 9 Thrusters 35/25 9 Chest to bar pull-ups -Rest 3:00- 3 Rounds of: 7 Thrusters 42.5/30 7 Bar facing burpees -Rest 2:00- 3 Rounds of: 9 Thrusters 42.5/30 9 Chest to bar pull-ups [30 min cap] Conditioning For time: 21-15-9-15-21 reps: Cal Assault bike Box jump 30/24” *Scale height as needed! Safety first! Competition Gymnastics: AMRAP in 10: 5 Strict handstand push-ups 10 Push-ups 15 G

Strength EMOM for 15: 3 Snatch *Perform 1 rep every :20 Metcon 3 Rounds for time: 25 Wall balls 9/6 10’ 1 Legless rope climb 15’ 50 Double unders 1 Legless rope climb 15’ [15 min cap] Conditioning 3 Rounds for reps: AMRAP in 3: 250m Row 25 yard sled push 60/40 Max rep 50’ Shuttle run *Score = Laps of running only. Count up as 1, back as 2 Competition Gymnastics: 4 Rounds for quality: 100ft Handstand walk *Rest as needed Weightlifting: 4x8 Snatch hang high pull *AHAP but unbro

Metcon “Open Workout 17.2” AMRAP in 12: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds OR “Open Workout 17.2 Scaled” AMRAP in 12: 2 rounds of: 50-ft. weighted walking lunge 16 hanging knee-raises 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 chin-over-bar pull-ups 8 power clea

This month on ‘Meet the Members’ we’ve got Anastasia Caris! Anastasia has been a tremendous asset to the Torian community since she first joined, making lifelong friends, giving her all in each workout, volunteering to help in any way she can, and having fun at every step. Anastasia first started CrossFit four years ago, but is more determined than ever to make her next year the best one yet. She cites the constantly varied programming as one of the things she most loves. “Ot

Yes, it’s almost that time of the year! If you’re after a great challenge, the CrossFit Open is a global online fitness competition for people of all ages, backgrounds and abilities. The best performing athletes in each division will advance to Regionals, and then the Games. But don’t let that fool you—there is no better way to get out of your comfort zone and have an annual benchmark of your progress than the Open. Kicking off on 22 February, the Open will run for five weeks

In December, CrossFit Torian was voted “Best Venue for 2017”! Check out the full write up below. “What makes an incredible fitness space? It is a question we’ve pondered as we’ve visited dozens of gyms in 2017. Some prefer outdoors. Many gyms are at home in retail spaces. And many more are breathing life into rusting industrial precincts. But without doubt the venue which grabbed us the most in 2017 was CrossFit Torian. In a previous life it was the printing press room for th