

WOD - Wed 19th June
Torian CrossFit AMRAP in 25: 21-15-9 Lateral bar burpee Front rack lunge steps 62.5/42.5 Then, 21-15-9 Box jumps 30/24” Front squats 62.5/42.5 Then, Max rep Muscle-ups in remaining time Torian Strength A1)
Deadlift
5 X 6
A2)
Strict BB Press
5 X 6
B1)
Bulgarian Split Squat
5 X 6
B2)
Seal Row
5 X 6
C1)
Close Grip DB Bench Press
3 X 10-15
C2)
Standing BB Curl
3 x 10-15
D)
Strict GHD Sit Ups
3 X 20-25


WOD - Tues 18th June
Torian CrossFit A) EMOM for 10: 5 Power clean and jerk *Touch and go, AHAP B) EMOM for 15: 1st - 20 Toes to bar 2nd - 16/12 cal Bike/Row/Ski 3rd - 12 Strict handstand push-ups Torian Gymnastics Core Bar Muscle Up


WOD - Mon 17th June
Torian CrossFit 5 Rounds for time: 30 Wall balls 9/6 (10’) 20 Deadlifts 62.5/42.5 100 Double unders *Rest 2:00 b/t rounds [35:00 Cap] Torian Strength A1)
Back Squat
5 X 6
A2)
Chin Up
5 X Max
B1)
Bench Press
5 X 6
B2)
Romanian Deadlift
5 X 6
C1)
Arnold Press
3 X 10-15
C2)
Seated DB Curl Alt.
3 X 10-15
D)
Leg Raise
3 X 20-25


TORIAN CLASSIC - Sat 15th June
TEAM HEATS 🔥 Heat 1 1. 2 Yanks 1 Bloke
2. Pinky & the Brain
3. Missionary Men
4. Iron Curtain
5. The Cheryls
6. Abs, Babs & Core
7. Jazzercise
8. Bec, Kerry, Michelle Heat 2 1. Ay Caramba
2. Toroldians
3. Crafty Beer Hounds
4. Boss Babes
5. Five & Under
6. The Young and the Breathless
7. Unicorns
8. IGLAH Heat 3 1. TBC #2
2. Thrusters
3. Down to the Knee Up
4. Tri Nations
5. Asha, Kristel, Nicole
6. KK
7. IDGAF
8. White Noise Heat 4 1. MOB
2. 10% Of


WOD - Fri 14th June
CrossFit A) Find a 1 RM Power clean [15:00 Cap] Score as Weightlifting: Power clean 1x1 B) AMRAP in 12: 2-4-6-8-10-12 Etc… Strict handstand push-up Toes to bar Power clean 85/55 Strength A1) Incline Bench Press 4 X 8 A2) Trap Bar Deadlift 4 X 8 B1) Front Squat 4 X 8 B2) Pull Up 3 X Max C1) Dip 3 X Max C2) Standing DB Curl Alt. 3 x 10-15 D) Ab Rollouts 3 X 10-15


WOD - Thurs 13th June
CrossFit 3 Rounds each for time: 21-15-9 Kettlebell swing 24/16 Overhead kettlebell lunge 24/16 Goblet squat 24/16 *New round every 10:00 Gymnastics Handstand Leg Conditioning


WOD - Wed 12th June 2019
CrossFit For time: 25-20-15-10-5 Power snatch 42.5/30 50–40-30-20-10 Ab mat sit-ups 150-120-90-60-30 Double unders [30:00 Cap] Strength A1) Deadlift 4 X 8 A2) Strict BB Press 4 X 8 B1) Bulgarian Split Squat 4 X 8 B2) Seal Row 4 X 8 C1) Close Grip DB Bench Press 3 X 10-15 C2) Standing BB Curl 3 x 10-15 D) Strict GHD Sit Ups 3 X 20-25


WOD - Tues 11th June
CrossFit E6MOM for 36: 1st - Bike 1000/800m max effort 2nd - Row 500/400m max effort *Alt between machines each round Gymnastics Core Ring Muscle Up


WOD - Mon 10th June
Torian CrossFit “Klepto” 4 Rounds for time: 27 Box jumps 24”(20”) 20 Burpees 11 Squat cleans 65(45) [27:00 Cap]
Torian Strength A1) Back Squat 4 X 8 A2) Chin Up 4 X Max B1) Bench Press 4 X 8 B2) Romanian Deadlift 4 X 8 C1) Arnold Press 3 X 10-15 C2) Seated DB Curl Alt. 3 X 10-15 D) Leg Raise 3 X 20-25


WOD - Sat 8th June
Torian CrossFit Team of 2
4 Rounds for time:
10 Rope climbs 15’
42 Back squats 62.5/42.5
400m Run
[28:00 Cap]