Torian CrossFit For time: 1000m Row, 21-15-9 Clean and jerk 42.5/30 Bar facing burpees *Rest 3:00 2000m Bike erg 45 Clean and jerk 42.5/30 45 Bar facing burpees [30:00 Cap] Torian Gymnastics

Torian CrossFit *Compare to 03/12/18 3 Rounds each for time: 21-15-9 Pull-ups Bike/Row cal *New round every 10:00 Torian Strength See Wodify App

Torian CrossFit “Torian Online Qualifier Week 2” AMRAP in 10: 50/40 cal Row 100 Wall balls 9/6 (10’) 150 Double unders 20 Muscle-ups

Torian CrossFit Team of 3 30 Rounds for time: 20m Shuttle course 10/7 cal Bike erg 5 Clean & jerks 62.5/42.5 *Round for round with partners, tag each round [30:00 Cap] Torian Strength See Wodify App

Torian CrossFit “Climbing Lynne” 5 Rounds for Max reps: Bench press @Bodyweight Legless rope climbs 15’ *Rest as needed b/t sets and rounds [30:00 Cap] Torian Gymnastics Ring Muscle Up Strict and Kipping

Public Holiday Hours: CrossFit: 7 & 8am Open Gym: 7 - 10am NB: There will be no dedicated Strength class but please feel free to use the open gym area to complete the regular programming. Torian CrossFit 5 Rounds for reps: AMRAP in 3: 10 Thrusters 42.5/30 15 Burpee box jump overs 24/20” 200m Run Max rep pull-ups *3:00 Rest b/t rounds Torian Strength See Wodify App

Torian CrossFit A) Every :90 for 15: 2 Power snatch + 1 Snatch *Increasing weight across B) For time: 21-15-9 Overhead squat 42.5/30 *100 Double unders after each set [10:00 Cap] Torian Gymnastics Core Handstand Handstand Walking

Torian CrossFit "And Then" Team of 2 For time: 21-15-9 Toes to bar (each) *Partner holds deadlift at the top Then 15-12-9 Deadlift 102.5/70 (each) *Partner hangs from bar Then 100/80 cal Bike/Ski/Row Then 12-9-6 Handstand push-up 6/4” deficit (each) *Partner hold sandbag in bear hug Then 9-6-3 Sandbag clean 150/100# (each) *Partner holds handstand on wall [30:00 Cap] Torian Strength See Wodify App

"Torian Pro Online Qualifier Week 1" AMRAP in 7: 7 Toes to bar 7 Bar facing burpees 7 Power clean 62.5/42.5 Then, Max Clean and Jerk [12:00 cap]

Torian CrossFit A) AMRAP in 5: Strict muscle-ups / Muscle-up practise B) For time: 150’ DB front rack lunge 2x20/2x15 50 DB farmers carry box step ups 2x20/2x15 (20’) 50 Alt DB snatch 20/15 50 Lat burpees over the DB 150’ Handstand walk [15:00 Cap] Torian Strength A1) Incline Bench Press 4 X 8 A2) Pull Up 4 X 10 B1) Front Squat 4 X 8 B2) DB JM Press on Flat Bench 4 X 10 C1) T-Bar Row 4 X 8 C2) Hip Thrust 4 X 10 D) Hanging Leg Raise 3 X 20