November 30, 2018

Torian CrossFit

Teams of 4
For time:
1000m Run
*1 partner carries 9kg medball
80 Deadlifts 70/45
*1 partner holds Deadlift bar at hip
60 Handstand push-ups
*1 partner holds handstand
40 Bar muscle-ups
*1 partner hangs from bar
20 Rope climbs 15’
[25:00 Cap]

Torian Gymnastics and Recovery

Cancelled till SATURDAY 8th December due to Darin and Winter being away

November 29, 2018

Torian CrossFit

A)
Find a 1RM for the complex:
2 Power clean + 1 Jerk (any)
*Must be TnG unbroken
[15:00 Cap]

B)
For time:
21-15-9
Hang power clean 62.5/42.5
Box jump overs 24/20”
[10:00 Cap]

Torian Strength


    A)    1RM Bench Press
    B)    Max Set UB Strict Pull-us
    C)    Max set UB Push-ups

November 28, 2018

Torian CrossFit

EMOM for 30:
    1.    20/16 cal Row
    2.    18/14 cal Ski (9/7 cal Assault bike arms only)
    3.    16/12 cal Bike erg
    4.    20 Toes to bar
    5.    Rest

Torian Gymnastics

*No gymnastics due to Darin and Winter being away.

Gymnastics will start back up on SATURDAY 8th December

November 27, 2018

 Torian CrossFit

5 Rounds each for Reps:
AMRAP in 3:
30 Wall balls 9/6 (10’)
60 Double unders
9 Muscle ups
*Rest 3:00 b/t rounds

Torian Strength 

1RM Deadlift

November 26, 2018

Torian CrossFit

A)
Power snatch
5-3-1
*Must be TnG unbroken
[20:00 Cap]

B)
2018 Torian Pro Workout 4
“Thrilla up manilla”
For time:
4 Rope climbs 15’
12 Snatch 60/40
3 Rope climbs 15’
9 Snatch 60/40
2 Rope climbs 15’
6 Snatch 60/40
[10:00 Cap]

Torian Gymnastics

Core Conditioning
Leg Mobility
Handstands

November 25, 2018

Torian CrossFit 

Team of 3
15 Rounds for time:
500/400m Bike erg
15 Burpees
5 Sandbag cleans 150/100#
*Go round for round 
[35:00 Cap]

Torian Strength

1 RM Back Squat

November 23, 2018

Torian CrossFit

Team of 3
For time:
30 Double kettlebell snatches 24/16
60 Toes to bar
60 Double kettlebell Russian swings 24/16
40 Chest to bar pull-ups
90 Double kettlebell deadlifts 24/16
20 Bar muscle-ups
*Every 3:00, inc 0:00, 2 team members run 200m, whilst the third team member runs a 400m. Teams must rotate evenly who is running the 400m.
[30:00 Cap]

Torian Gymnastics

Gymnastics Secret WOD

Torian Recovery: 9am

November 22, 2018

Torian CrossFit

EMOM for 30:
    1.    1 Deadlift 125/85
    2.    10 Strict handstand push-up
    3.    1 Squat cleans 62.5/42.5
*Every round add 1 rep to the weightlifting movements and take one rep off the gymnastics movement.

Torian Strength

A1)
Bench Press
3, 2, 2, 2, 2
@ 75, 80, 85, 90, Max

A2)
Pull-up
5 X Max reps (perform in tight dish)

B1)
DB Press 
5 X 10 
 
B2)
BB RDL
4 X 10 (heavy / perfect)

November 21, 2018

Torian CrossFit

A)
Find a 2RM Overhead squat
*From rack
[15:00 Cap]

B)
For time:
50-40-30-20-10
DB snatch 20/15
Ab mat sit-ups
[15:00 Cap]

Torian Gymnastics

Core Conditioning

Toes 2 Bar

Handstands

Leg Mobility and Conditioning

November 20, 2018

Torian CrossFit

For time:
1000/800m Row/Ski/Bike
Then,
3 Rounds:
90 Double unders
6 Muscle-ups
30 Wall balls 9/6 (10’)
Then,
1000/800m Row/Ski/Bike
[25:00 Cap]

Torian Strength

A1)
Deadlift
3, 2, 2, 2, 2, 2
@ 80, 90, 90, 90, 90, Max

A2)
Arnold press
4 X 10 (slow / perfect)

B1)
DB lunge
4 X 10 steps on each leg
 
B2)
Hip extension
3 X 15

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