

WOD - Sat 1st Dec
Torian CrossFit Teams of 4
For time:
1000m Run
*1 partner carries 9kg medball
80 Deadlifts 70/45
*1 partner holds Deadlift bar at hip
60 Handstand push-ups
*1 partner holds handstand
40 Bar muscle-ups
*1 partner hangs from bar
20 Rope climbs 15’
[25:00 Cap] Torian Gymnastics and Recovery Cancelled till SATURDAY 8th December due to Darin and Winter being away


WOD - Fri 30th Nov
Torian CrossFit A)
Find a 1RM for the complex:
2 Power clean + 1 Jerk (any)
*Must be TnG unbroken
[15:00 Cap] B)
For time:
21-15-9
Hang power clean 62.5/42.5
Box jump overs 24/20”
[10:00 Cap] Torian Strength A) 1RM Bench Press
B) Max Set UB Strict Pull-us
C) Max set UB Push-ups


WOD - Thurs 29th Nov
Torian CrossFit EMOM for 30:
1. 20/16 cal Row
2. 18/14 cal Ski (9/7 cal Assault bike arms only)
3. 16/12 cal Bike erg
4. 20 Toes to bar
5. Rest Torian Gymnastics *No gymnastics due to Darin and Winter being away. Gymnastics will start back up on SATURDAY 8th December


WOD - Wed 28th Nov
Torian CrossFit 5 Rounds each for Reps:
AMRAP in 3:
30 Wall balls 9/6 (10’)
60 Double unders
9 Muscle ups
*Rest 3:00 b/t rounds Torian Strength 1RM Deadlift


WOD - Tue 27th Nov
Torian CrossFit A)
Power snatch
5-3-1
*Must be TnG unbroken
[20:00 Cap] B)
2018 Torian Pro Workout 4
“Thrilla up manilla”
For time:
4 Rope climbs 15’
12 Snatch 60/40
3 Rope climbs 15’
9 Snatch 60/40
2 Rope climbs 15’
6 Snatch 60/40
[10:00 Cap] Torian Gymnastics Core Conditioning
Leg Mobility
Handstands


WOD - Mon 26th Nov
Torian CrossFit Team of 3
15 Rounds for time:
500/400m Bike erg
15 Burpees
5 Sandbag cleans 150/100#
*Go round for round
[35:00 Cap] Torian Strength 1 RM Back Squat


WOD - Sat 24th Nov
Torian CrossFit Team of 3
For time:
30 Double kettlebell snatches 24/16
60 Toes to bar
60 Double kettlebell Russian swings 24/16
40 Chest to bar pull-ups
90 Double kettlebell deadlifts 24/16
20 Bar muscle-ups
*Every 3:00, inc 0:00, 2 team members run 200m, whilst the third team member runs a 400m. Teams must rotate evenly who is running the 400m.
[30:00 Cap] Torian Gymnastics Gymnastics Secret WOD Torian Recovery: 9am


WOD - Fri 23rd Nov
Torian CrossFit EMOM for 30:
1. 1 Deadlift 125/85
2. 10 Strict handstand push-up
3. 1 Squat cleans 62.5/42.5
*Every round add 1 rep to the weightlifting movements and take one rep off the gymnastics movement. Torian Strength A1)
Bench Press
3, 2, 2, 2, 2
@ 75, 80, 85, 90, Max A2)
Pull-up
5 X Max reps (perform in tight dish) B1)
DB Press
5 X 10
B2)
BB RDL
4 X 10 (heavy / perfect)


WOD - Thur 22nd Nov
Torian CrossFit A)
Find a 2RM Overhead squat
*From rack
[15:00 Cap] B)
For time:
50-40-30-20-10
DB snatch 20/15
Ab mat sit-ups
[15:00 Cap] Torian Gymnastics Core Conditioning Toes 2 Bar Handstands Leg Mobility and Conditioning


WOD - Wed 21st Nov
Torian CrossFit For time:
1000/800m Row/Ski/Bike
Then,
3 Rounds:
90 Double unders
6 Muscle-ups
30 Wall balls 9/6 (10’)
Then,
1000/800m Row/Ski/Bike
[25:00 Cap] Torian Strength A1)
Deadlift
3, 2, 2, 2, 2, 2
@ 80, 90, 90, 90, 90, Max A2)
Arnold press
4 X 10 (slow / perfect) B1)
DB lunge
4 X 10 steps on each leg
B2)
Hip extension
3 X 15