September 30, 2018

Queen’s Birthday Public Holiday Hours 👑

Strength Class 7am
CrossFit Class 8am
Open gym & Barbell Club 7-10am

Torian Strength

Back Squat
5, 5, 5, 5, 5
@ 75, 80, 82, 85%, Max

A2)

Bent over BB rows

4 X 10

B1)

Dip

5 X 10

B2)

Reverse Snow Angels

4X10

Torian CrossFit

“God Save the Queen!”

Teams of 4

For time:

100 Toes to bar

*2 Partners hold deadlift bar

100 Partner deadlift 120/80

1600m relay run (4x400m as pairs one for one)

100 Synchro alt DB snatch 20/15

100 Synchro lateral bar burpee

*1 Person holds DB overhead

**Unless a team has at least ONE female on the team, they must perform the 1600m relay carrying a 5kg plate to be RX

***If a team has even ONE male they must use 120 for deadlift to be RX

[35:00 Cap]

September 28, 2018

Torian CrossFit

Teams of 2

For time:

4 rounds

12 Deadlift 62.5/42.5

12 Pull-ups

*Round for round

Run 1200m

2 Rounds

24 Power cleans 62.5/42.5

*1 for 1

12 Synchro chest to bar pull-ups

Run 800m

48 Hang power cleans 62.5/42.5

24 Bar muscle-ups

*Split as desired

Run 400m

[30:00 Cap]

Torian Gymnastics

Gymnastics conditioning circuit

Torian Recovery: 9am

September 27, 2018

Torian CrossFit

A)

1-1-1

Strict press

2-2-2

Push press

3-3-3

Push jerk

*Increasing across sets

[25:00 Cap]

B)

AMRAP in 5:

Max handstand push-ups

*Every break perform 12 alt pistol squats

Torian Strength

Bench Press
5,5,5,3,3 @ 70, 70, 75, 80, Max

A2)

Strict Pull-up

4 X 10

B1)

DB Fly

5 X 10

B2)

BB RDL

4 X 10

September 26, 2018

Torian CrossFit

EMOM for 30:

  1. 21 Toes to bar

  2. 150/120m Row/Ski/Bike

  3. 75 Double unders

  4. 150/120m Row/Ski/Bike

  5. 3 Rope climbs 15’

  6. 150/120m Row/Ski/Bike

Torian Gymnastics

Core conditioning

HS - conditioning and technique

Single leg squat technique

September 25, 2018

Torian Run: 6am

10x200m every 3mins.

Torian Strength

A1)

Deadlift

5, 5, 5, 5, 5

@ 75, 75, 80, 80, Max

A2)

Press

5,5,5,3,3
@ 70, 70, 75, 80, 82%

B1)

Bulgarian Split Squat

4 X 10

B2)

Hip Extension

3 X 15

Torian CrossFit

A)

E2MOM for 20:

2 Rounds:

1 Squat snatch + 4 Overhead squats

2 Rounds:

2 Squat snatch + 3 Overhead squats

2 Rounds:

3 Squat snatch + 2 Overhead squats

2 Rounds:

4 Squat snatch + Overhead squats

2 Rounds:

5 Squat snatch

*Increasing weight across the complexes, score for heaviest load

B)

“110%”

For time:

40 Wall balls 9/6 (10’)

30 Box jump overs 24/20”

20 Alt DB snatch 20/15

[6:00 Cap]

September 24, 2018

Join the Torian Pro Event Crew!

With our most accomplished field of athletes and exciting new events, this year's Torian Pro will be bigger 'n' better than ever so we need your help to ensure we put on yet another amazing experience.

If you'd like to be part of the event crew please email us with your availability on the 17th & 18th Nov, preferred role from the list below and join our event crew group so we can easily keep in touch.

Roles:

1. Judge
2. Equipment
3. Scoring
4. Athlete Control
5. Ticketing
6. I'm up for any!

Join the EVENT GROUP

Email: info@crossfittorian.com 

Torian Gymnastics

Core conditioning
HS conditioning
Bar muscle-up technique 

Torian CrossFit

3 Rounds each for time:
500/400m Row
50 Ab mat sit-ups
10 Muscle-ups
*New round every 10:00 

September 23, 2018

Torian CrossFit

A)

Find a 3 RM Thruster

*From the floor

[10:00 Cap]

B)

For time:

100 Burpees

*EMOM, inc 0:00, 5 Thrusters 62.5/42.5

[20:00 Cap]

Torian Strength

Back squat + accessories

September 21, 2018

Torian CrossFit

Team of 2 or 3

For time:

30 Deadlift 70/45

20 Power clean 70/45

800m Run

40 Deadlift 70/45

30 Power clean 70/45

800m Run

50 Deadlift 70/45

30 Power clean 70/45

*All sets must be done as 5 reps at a time before swapping

Torian Gymnastics

Gymnastics conditioning circuit

Torian Recovery: 9am

September 20, 2018

Torian CrossFit

A)

Find a heavy single Snatch

[15:00]

B)

For time:

1 Muscle-up

3 Overhead squat 62.5/42.5

5 Wall balls 9/6

2 Muscle-ups

6 Overhead squats 62.5/42.5

10 Wall balls 9/6

4 Muscle-ups

12 Overhead squats 62.5/42.5

20 Wall balls 9/6

[10:00 Cap]

Torian Strength

A1)

Bench Press
5,5,5,3,3
@ 70, 70, 75, 80, 80%

A2)

Strict Pull-up

4 X 10

B1)

DB Fly

5 X 10

B2)

BB RDL

4 X 10

September 19, 2018

Torian CrossFit

A)

D-ball clean gauntlet

[15:00 Cap]

B)

AMRAP in 15:

15 Handstand push-ups

50 Double unders

3 Deadlift 102.5/70

*Increase deadlifts by 3 every round

Torian Gymnastics

Core conditioning

Muscle-up development

Leg conditioning

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