Torian CrossFit “Partner Holleyman” In teams of 2 30 Rounds for time: 5 Wall balls 9/6 (10ft) 3 Handstand push-ups 1 Power clean 102.5/65 *Performed by alternating movements with partner [30:00 cap] Torian Gymnastics A) Support core & handstand conditioning Bar muscle-up technique & progressions B) AMRAP in 12: 2 wall walks 3 muscle-ups 2 wall walks 5 dip to L 2 wall walks 7 push-up variation

Torian All Stars! Torian CrossFit A) Find a heavy complex of: Hang power snatch + Power snatch + Snatch *Not unbroken [10:00 cap] B) “Amanda” For time: 9-7-5 Muscle-up Squat snatch 62.5/42.5 [10:00 Cap] Torian Strength A1) Back squat 5-5-5-5-5-10-10 @75, 80, 80, 80, 80, 60, 60% A2) TKE 4X20 B1) Nordic Hamstring 5 x 5 B2) Single leg glute bridge 4 x 00:45 sec

The countdown is on to the 2018 Torian Pro! - Team & spectator tickets on sale Friday 24th August from 12pm via crossfittorian.com/torianpro - RSVP & stay up-to-date via the Facebook event page Torian CrossFit In teams of 2, For time: 50 DB snatch 20/15kg 30 Burpees Run 1 mile 10 Rope climbs Run 1 mile 30 Burpees 50 DB snatch 20/15kg All movements performed synchro except rope climbs. Torian Gymnastics 8am Conditioning Circuit (30 secs work & 30 secs rest) 1. Bar tuck-ups 2.

Torian CrossFit A) Work to a heavy 3 Position clean (Mid-thigh, knee, floor) B) 15-12-9 reps for time: Squat cleans 70/47.5kg Strict ring dips Perform 100 Double unders after each round. [15:00 cap] Torian Strength A1) Bench Press 8-8-8-5-5-5 @65,65,65,75,75,75% A2) Plyo push-ups 5x3 Explosive as possible between sets. B1) Single arm DB press 4x12 B2) RFE single leg RDL 4x12

Torian CrossFit Bicouplet 2 12-9-6 reps for time: Snatches 62.5/40kg Bar muscle-up [10:00 cap] Bicouplet 1 21-15-9 reps for time: Snatches 40/25kg Chest to bar pull-ups [10:00 cap] Torian Gymnastics A1) Core conditioning Single leg squat technique A2) 10-20-30-40 reps for time: Air squats Lunges Jumping lunges Squat jumps Tuck ups [15:00 cap]

Ekka Public Holiday Hours: 7am - 8am: Torian Strength class 8am - 9am: Torian CrossFit WOD (Babysitting available) 7am - 10am: Barbell Club & Open Gym Torian CrossFit Partner "Hotshots 19" 6 rounds for time: 30 Squats 19 Power cleans 62.5/42.5kg 7 Strict pull-ups Run 400m Both athletes will complete the run together. Air squats will be performed synchro, all other movements will be shared between team mates. [35:00 cap] Torian Strength A1) Deadlift 5-5-5-5-5-6-6 @ 65-70-70-70

Torian CrossFit A) Work to a heavy complex of: 1 Push press + 1 Push jerk + 1 Split jerk [15:00 cap] B) 7 rounds for time: 7 Push jerk 62.5/42.5kg 7 Front squats 62.5/42.5kg 7 Burpees over the bar [15:00 cap] Torian Gymnastics A) Handstand technique Joint prep Core conditioning Balance work Toes to bar B) AMRAP in 10mins: 1 wall walk 5 toes to bar 2 wall walks 10 toes to bar 3 wall walks 15 toes to bar etc... *Increase reps each rnd

Torian CrossFit 5 rounds, each for time: Row 500/400m 12 Deadlifts 85/55kg 21 Box jumps 24/20” Score equals slowest round. Torian Strength A1) Back Squat 8-8-8-8-8-10-10 @ 75-75-75-75-75-55-55% A2) TKE 4 x 20 B1) Barbell RDL 5x12 B2) Single leg glute bridge 4 x 45secs

“Daniel" or “Partner Daniel" For time: 50 Pull-ups Run 400m 21 Thrusters 42.5/30kg Run 800m 21 Thrusters 42.5/30kg Run 400m 50 Pull-ups Partner Daniel will begin by team mates sharing the pull-ups. They will then run together before performing the Thrusters synchronised. The workout will continue in this fashion until the workout is complete. [30:00 cap]

Royce Dunne lifting his way to an event win in the 2018 CrossFit Total and legit claim to Strongest on Earth! A) 1RM Deadlift B) 150 Kettlebell swings for time 24/16kg *Every time you break perform a 200m Run. [10:00 cap]