

WOD - Fri 1st Feb
Torian CrossFit A) Establish a 1 rep max Clean B) Open Workout 17.5
10 rounds for time of:
9 Thrusters 42.5/30kg
35 Double Unders 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 BB Row
4 X 10


WOD - Thur 31st Jan
Torian CrossFit In 8 minutes:
Row 1000 / Bike 2000m
10 Power snatch 62.5/42.5kg
10 Bar facing burpees
Max Bar muscle ups Perform 3 rounds, resting 2 minutes between rounds. Score equals total Bar muscle ups across all 3 rounds. Torian Gymnastics Core conditioning
Ring Muscle Ups


WOD - Wed 30th Jan
Torian CrossFit In 5 minutes:
Run 400m
Max UB Push-ups
Max UB DB hang squat cleans 20kg/15kg
Max UB Toes to Bar
Max UB DB Push jerks 20kg/15kg Perform 3 rounds resting 3 minutes between rounds. Score equals total reps across all 3 rounds. Torian Strength A1)
Power Clean & Jerk
3, 2, 1, 2, 1,
@ 80, 85, 90, 87, 92% A2)
Ring Row
4 X 10 B1)
Deadlift
5, 5, 5, 5, 5+
@ 65, 70, 75, 80, 85% B2)
Press
5 X 10 @ 60%


WOD - Tue 29th Jan
Torian CrossFit "Fight Gone Bad!" Three rounds of: Wall-ball 9/6kg, 10 ft target (Reps) Sumo deadlift high-pull 35/25kg (Reps) Box Jump, 20" box (Reps) Push-press 35/25kg (Reps) Row (Calories) Torian Gymnastics Handstands
Toes to Bar


WOD - Mon 28th Jan
Torian CrossFit "Ralph" Four rounds for time of: 8 Deadlifts 115kg 16 Burpees 3 Rope climbs, 15ft Run 600m Torian Strength A1)
Power Snatch
3, 2, 1, 2, 1,
@ 80, 85, 90, 87, 92% 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 26th Jan
Torian CrossFit Partner "Hotshots 19" 6 rounds for time: 30 Squats (synchro) 19 Power cleans 62.5/42.5kg 7 Strict pull-ups Run 400m [35:00 cap] Both athletes will perform the squats synchro, however the power cleans and pull-ups will be shared as desired. Both team mates must complete the run together.


WOD - Fri 25th Jan
Torian CrossFit For time:
30 Toes to bar
15 Power snatch 62.5/42.5
40 Push-ups
30 Front squats 62.5/42.5
50 Ab mat sit-ups
60 Deadlift 62.5/42.5
60 DB push press (30LH/30RH)
120 Double unders
[25:00 Cap] Torian Strength A1)
Bench Press
5 X 10 @ 60-70% 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 24th Jan
Torian CrossFit “Move it or Lose it V2”
4 Rounds for Reps:
AMRAP in 3:
1000/800m Bike OR 500/400m Row
8 Bar muscle-ups
Max rep sandbag cleans 150/100#
*Rest 3:00 b/t rounds Torian Gymnastics Core Conditioning
Bar Muscle Ups


WOD - Wed 23rd Jan
Torian CrossFit Team of 2
10 Rounds for time:
3 Rope climbs 15’
15 Clean and jerk 42.5/30
50 Double unders
*Go round for round with partner
[35:00 Cap] Torian Strength A1)
Power Snatch
3, 2, 2, 2, 2
@ 80, 85, 85, 85, 85% A2)
Supine Row
4 X 10 B1)
Push Press
3, 3, 2, 2, 2
@ 75, 75, 90, 80, 80% B2)
Deadlift
5 X 10 @ 60%


WOD - Tue 22nd Jan
Torian CrossFit “Fortitude V2”
EMOM for 30:
1. 21/18 cal Row
2. 15 Burpees
3. 18/15 cal Bike erg
4. 15 Burpees
5. Rest Torian Gymnastics Core Conditioning
Single Leg Squat
Handstand Walking