WOD - Wed 20th March
Torian CrossFit 3 Rounds each for time:
3 Sets of
5 Deadlift 125/85
10 Push-ups
15 Toes to bar
*New round every 10:00
WOD - Tue 19th March
Torian CrossFit A)
Work to a heavy complex:
2 Snatch balance + 1 Overhead squat
*Use racks
[9:00 Cap] -Rest 1:00- B)
Work to a heavy complex:
2 Power snatch + 1 Overhead squat
[9:00 Cap] -Rest 1:00- C)
“Isabel”
For time:
30 Snatches 62.5/42.5
*Squat snatch
[10:00 Cap] Torian Gymnastics Bar Muscle Ups
Handstand Push ups
WOD - Mon 18th March
Torian CrossFit For time:
800m Run
30 Handstand push-ups
20 Front squats 62.5/42.5
30 Chest to bar pull-ups
20 Power clean and jerk 62.5/42.5
30 Lateral bar burpees
2000/1800m Bike erg OR 1000/800m Row OR 1000/800m Ski
[25:00 Cap]
WOD - Sat 16th March
Torian CrossFit Open Workout 19.4
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees [12 min cap] M - 95lb, 43kg
F - 65lb, 30kg
WOD - Fri 15th March
Torian CrossFit 10 Rounds for quality:
“Rowling” on any machine or any combination of machines.
Rower 100m
Ski 100m
Bike erg 200m
*Try to hit exactly the specified target in each “frame” and for every metre +/- perform a strict pull-up or strict handstand push-up, alternating each round.
**Score for how many “strikes” you achieved.
[25:00 Cap]
WOD - Thur 14th March
Torian CrossFit 3 Rounds Each for time:
400m run
50 Wall balls 9/6 (10’)
*If you break the wall balls, complete the remainder of reps as burpees. Every burpee adds a “second” to your time/score.
**New round every 10:00 Torian Gymnastics Core
Handstands
Strength sequences
WOD - Wed 13th March
Torian CrossFit 5 Rounds for time:
21 Box jumps 24/20”
18 Toes to bar
15 Front squats 62.5/42.6
12 Chest to bar pull-ups
9 Shoulder to overhead 62.5/42.5
[30:00 Cap]
WOD - Tue 12th March
Torian CrossFit A)
E2MOM for 12:
2 Deadlifts @60%
30 Double unders
4 Lateral bar burpees
*Add 5% to the deadlift each round B)
For time:
21-15-9
Deadlift 102.5/70
4-3-2
Rope climb 15’
*50 Double unders after each round
[15:00 Cap] Torian Gymnastics Core
Leg Mobility and Conditioning
WOD - Mon 11th March
Torian CrossFit For time:
75 Thrusters 52.5/35
Performed as:
AMRAP in 1:
15/12 cal Bike erg/Row
Max rep Thrusters 52.5/35
*Rest 2:00 b/t rounds
[30:00 Cap]
WOD - Sat 9th March
Torian CrossFit 19.3 For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups (24/20 inch) 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes DB - 22.5kg/15kg
