WOD - Wed 9th Jan
Torian CrossFit For time:
50/40 cal Bike/Row/Ski
25 Pull-ups
50 Box jumps 24/20”
75 Wall balls 9/6 (10’)
50 Alt DB snatch 20/15
25 Toes to bar
50/40 cal Bike/Row/Ski
[25:00 Cap] Torian Strength A1)
Power Snatch
3, 3, 2, 2, 1
@ 80, 80, 85, 85, 90 A2)
Supine Row
4 X 10 B1)
Push Press
5, 5, 3, 3, 3+
@ 70, 75, 80, 85, 90% B2)
Deadlift
5 X 10 @ 60%
WOD - Tue 8th Jan
Torian CrossFit A)
For time:
21-15-9
Power snatch 42.5/30
*50 Double unders after each round At 10:00 B)
For time:
21-15-9
Overhead squat 42.5/30
*50 Double unders after each set At 20:00 C)
For time:
21-15-9
Thruster 42.5/30
*50 Double unders after each set Torian Gymnastics Core Conditioning
Handstands
Bar Muscle Ups
WOD - Mon 7th Jan
Torian CrossFit 4 Rounds for Reps:
AMRAP in 3:
21/18 cal Bike/Row
15 Parallette facing burpees
9 Sandbag cleans 150/100#
Max handstand walk (30’ course)
*Rest 3:00 b/t rounds Torian Strength A1)
Power Clean
3, 2, 2, 2, 1,
@ 80, 85, 85, 90, 92% A2)
EX to Press
4 X 5 B1)
Front Squat
5, 5, 5, 5, 5+
@ 65, 70, 75, 80, 85% B2)
Arnold Press
4 X 10
WOD - Sat 5th Jan
Torian CrossFit In teams of 2, Three rounds for time of:
Run 400m with a 20/10kg plate
30 Power snatches 62.5/42.5kg
20 Synchro plate burpees Time Cap: 30 mins
WOD - Fri 4th Jan
Torian CrossFit A) Push Jerk
3-3-3-3-3 B) For time:
100-80-60-40-20 Double unders
50-40-30-20-10 Wallballs 9/6kg (10ft) Time cap: 17 minutes Torian Strength A1)
Bench Press
5, 5, 5, 5, 5+
@ 65, 70, 75, 80, 85% A2)
Weighted Pull-up (Dish)
4 X 10 B1)
Deadlift
5, 5, 5, 5, 5+
@ 65, 70, 75, 80, 85% B2)
Weighted Dip (Dish)
4 X 10
WOD - Thur 3rd Jan
Torian CrossFit In 4 minutes:
20/18 Calorie Row / Bike
20 Box jumps 24/20”
20 Kettlebell swings 24/16kg
Max Bar muscle-ups Perform 4 rounds, resting 2 minutes between rounds. Score equals total reps across all 4 rounds. Torian Gymnastics Core Conditioning Handstand Upper body pressing
WOD - Wed 2nd Jan
Torian CrossFit “Nancy” Five rounds for time:
Run 400m
15 Overhead squats 42.5/30kg Time cap: 25 minutes Torian Strength A1)
Power Clean
3, 3, 2, 2, 2,
@ 80, 80, 85, 85, 85% A2)
Ring Row
4 X 10 B1)
Back Squat
5, 5, 5, 5, 5+
@ 65, 70, 75, 80, 85% B2)
SA Upside Down KB Press
4 X 5 (E/A)
