

WOD - Mon 18th Feb
Torian CrossFit “Cindy”
AMRAP in 20:
5 Pull-ups
10 Push-ups
15 Squats OR “Mary”
AMRAP in 20:
5 Handstand push-ups
10 Pistols (Alt)
15 Pull-ups Torian Strength A)
1RM Back squat B1)
Power Clean & Jerk
2, 2, 2, 1, 1
@ 75, 80, 80, 85, 90% B2)
EX to Press
4 X 5


WOD - Sat 16th Feb
Torian CrossFit Teams of 2
For time:
400m Run
10 Rope climbs 15’
800m Run
30 Strict handstand push-ups
1200m Run
30 Bar muscle-ups
800m Run
100 Alt DB snatch 20/15
400m Run
[35:00 Cap]


WOD - Fri 15th Feb
Torian CrossFit A)
Find a 1 RM of the complex:
1 Power snatch + 1 Squat snatch
[15:00 Cap] B)
AMRAP in 8:
3 Power cleans 85/55
3 Toes to bar
3 Power cleans 85/55
6 Toes to bar
3 Power cleans 85/55
9 Toes to bar
6 Power cleans 85/55
12 Toes to bar
6 Power cleans 85/55
15 Toes to bar
6 Power cleans 85/55
18 Toes to bar
9 Power cleans 85/55
21 Toes to bar
Etc… Torian Strength A1)
Bench Press
5, 5, 5, 3, 1+
@ 75, 80, 85, 90, 95% A2)
Weighted Pull-up
4 x 10


WOD - Thur 14th Feb
Torian CrossFit EMOM for 32:
1. 15/12 cal Row
2. 30 Air squats
3. 15/12 cal Ski
4. 25 Ab mat sit-ups
5. 15/12 cal Bike erg
6. 20 Push-ups
7. 75 Double unders
8. Rest Torian Gymnastics Core conditioning
Bar Muscle Ups
Straight bar dips


WOD - Wed 13th Feb
Torian CrossFit For time:
10-9-8-7-6-5-4-3-2-1
Chest to bar pull-ups
1-2-3-4-5-6-7-8-9-10
Overhead squat 52.5/35
*5 Burpee box jumps 24/20” b/t each set of Chest to bar and OHS.
[25:00 Cap] Torian Strength A1)
Power Clean & Jerk
2, 2, 1, 2, 1,
@ 70, 75, 80, 80, 85% 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 12th Feb
Torian CrossFit A)
1-1-1
Strict press
3-3-3
Push press
5-5-5
Push jerk
*Increasing weight across all 9 sets
[25:00 Cap] B)
For time:
100 Wall balls 9/6 (10’)
*Every time you break, add an extra 2 wall balls to your total.
[10:00 Cap] Torian Gymnastics Core conditioning
Handtsands
Leg conditioning


WOD - Mon 11th Feb
Torian CrossFit 4 Rounds Each for Time: R1 & 3
20/16 cal Bike erg
10 Power clean and jerk 62.5/42.5
10/8 cal Bike erg
5 Power clean and jerk 62.5/42.5
[4:00 Cap] R2 & 4
20/16 cal Row
10 Power clean and jerk 62.5/42.5
10/8 cal Row
5 Power clean and jerk 62.5/42.5
[4:00 Cap] *New round every 8:00 Torian Strength A1)
Power Snatch
2, 2, 1, 2, 1,
@ 70, 75, 80, 80, 85% 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 1


WOD - Sat 9th Feb
Torian CrossFit “Kelly”
5 Rounds for time:
400m Run
30 Box jumps 24/20”
30 Wall ball shots 9/6 (10’)
[30:00 Cap]


WOD - Fri 8th Feb
Torian CrossFit A)
Team of 2
AMRAP in 12:
4000m Bike erg
30 Sandbag cleans 150/100#
20 Bar muscle-ups -Rest 6:00- B)
Team of 2
AMRAP in 12:
2000m Row
30 Devil’s press 2x20/2x15
40 Chest to bar pull-ups Torian Strength A1)
Bench Press
5, 5, 3, 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 7th Feb
Torian CrossFit A)
Overhead squat
3-10-2-10-1
*Increasing weight across
[15:00 Cap] B)
10-8-6-4-2
Power snatch 62.5/42.5
100-80-60-40-20
Double unders
[11:00 Cap] Torian Gymnastics Core Conditioning
Handstands
Handstand Push-ups