

WOD - Mon 17th Dec
Torian CrossFit For time:
50/40 cal Bike/Ski/Row
50 Deadlifts 62.5/42.5
50 Push-ups
50 Box jump overs 24/20”
50 Toes to bar
50 Alt DB snatch 20/15
50/40 cal Bike/Ski/Row
[25:00 Cap] Torian Strength A1)
Hang Power Snatch
3, 3, 3, 3
@ 70, 75, 80, 80% A2)
Banded YTW’s
4 X 15 B1)
Back Squat
5, 5, 5, 5, 5+
@ 65, 70, 75, 80, 85% B2)
Z Press
4 X 10


WOD - Sat 15th Dec
Torian Club Championships Heats start at 6.20am - Please make sure you have booked a heat through your Wodify account “10 Tests of Fitness” - RX
One minute at each station for max reps of:
1. Coordination - Double Unders
2. Power - Clean & Jerk 62.5/42.5kg
3. Speed - Shuttle Run (10m)
4. Strength - Bench Press 80/50kg
5. Balance - Pistol Squats, alternating
6. Agility - Handstand Walk (meters)
7. Endurance - Pull ups
8. Stamina - Bike Erg (cals)
9. Flexibility - DB


WOD - Fri 14th Dec
Torian CrossFit Team of 3
For time:
9000/7200m Row
*Person 1 rows, person 2 runs a 400m and person 3 rests
[35:00 Cap] Torian Strength A1)
Bench Press
5, 5, 5, 3, 3+
@ 70, 75, 80, 85, 90% A2)
Strict Pull-up (supinated)
4 x ME Set B1)
Dip
5 X ME Set B2)
Bent Over DB Row
4 X 10


WOD - Thur 13th Dec
Torian CrossFit A) EMOM for 15:
2 Power cleans
*Ascending weight, touch and go not required B)
AMRAP in 12:
20 Wall balls 9/6 (10’)
20 Hang power clean 42.5/30 Torian Gymnastics Core Conditioning
Handstands
Bar Muscle Ups


WOD - Wed 12th Dec
Torian CrossFit E6MOM for 30:
21 Toes to bar
15 Box jump overs 24/20”
9 Sandbag cleans 150/100# Torian Strength A1)
Power Snatch
3, 3, 3, 3
@ 70, 75, 80, 80% A2)
Supine Row
4 X 10 B1)
Deadlift
5, 5, 5, 5, 5+
@ 65, 70, 75, 80, 85% B2)
Strict Press
5 X 10 @ 60%


WOD - Tue 11th Dec
Torian CrossFit Team of 2
For time:
150 Overhead squats 62.5/42.5
*EMOM, inc 0:00, 5 burpees
[25:00 Cap] Torian Gymnastics Core Conditioning
Handstands
Leg Mobility


WOD - Mon 10th Dec
Torian CrossFit For time:
2000/1600m Bike erg OR 1000/800m Row
100 Double unders
20 Shoulder to overhead 70/45
10 Muscle-ups
20 Squat cleans 70/45
10 Strict deficit handstand push-ups 4/2”
2000/1600m Bike erg OR 1000/800m Row
[20:00 Cap] Torian Strength A1)
Hang Power Clean
3, 3, 3, 3, 3
@ 75, 80, 80, 82, 82% A2)
EX to Press
4 X 5 B1)
Front Squat
5, 5, 5, 5, 5+
@ 65, 70, 75, 80, 85% B2)
Single Leg DB RDL
4x 10


WOD - Sat 8th Dec
Torian CrossFit Team of 3
AMRAP in 25:
15 Deadlift 85/55
15 Toes to bar
5 Power cleans 85/55
5 Bar muscle-up
*Teammate 1 performs AMRAP, teammate 2 runs 400m, teammate 3 rests. Torian Gymnastics Gymnastics Circuit Torian Recovery: 9am


WOD - Fri 7th Dec
Torian CrossFit A)
5-3-3-1-1-1
Overhead squat
*From rack
[20:00 Cap] B)
3 Rounds for time:
10 Power snatch 62.5/42.5
15 Lat bar burpees
[10:00 Cap] Torian Strength A1)
Bench Press
5, 5, 5, 5, 5+
@ 65, 70, 75, 80, 85% A2)
Weighted Pull-up
4 x 10 B1)
Weighted Dip
5 x 10 B2)
Bent Over DB Row
4 X 10


WOD - Thurs 6th Dec
Torian CrossFit Team of 4
For time:
8000/6400m Bike
4000/3200m Row
[35:00 Cap]