December 30, 2018

 Torian CrossFit

'Josie'

For time, wearing a 20-lb. vest:
1 mile run
Then, 3 rounds of:
30 Burpees 
4 Power cleans 70/47.5kg
6 Front squats 70/47.5kg
Then, 1 mile run

December 28, 2018

Torian CrossFit

Teams of 3
On a 25:00 running clock:
A)
For time:
400m Run
120 Pull-ups
400m Run
90 Toes to bar
400m Run
60 Bar muscle-ups 
[20:00 Cap]


In time remaining:
B)
Find a 1 RM Clean and Jerk (any)
*Combined total of team mate’s best lifts

December 27, 2018

 Torian CrossFit

3 Rounds each for Reps:
AMRAP in 5:
1000/800m Bike OR 500/400m Row/Ski
100 Double unders
10 Power snatch 62.5/42.5
Max burpees over the bar
*Rest 5:00 b/t rounds

Friday class times: 7 & 8am, Open gym till 3pm

December 26, 2018

Torian CrossFit

A)
“Thruster Speed Ladder”


For time:
(RXD)
5 Thrusters 60/40
4 Thrusters 70/45
3 Thrusters 80/50
2 Thrusters 90/55
1 Thruster 100/60

(Scaled)
5 Thrusters 40/30
4 Thrusters 50/35
3 Thrusters 60/40
2 Thrusters 70/42.5
1 Thruster 75/45

[3:00 Cap]

B)
Team of 2
AMRAP in 5:
Max wall balls 9/6 (10’)
*Every time you swap both partners must perform 5 synchro burpees. Burpees do not count towards score.
 

December 23, 2018

Torian CrossFit

“12 Days of Lift-mas”


For time:
1 Muscle-up
2 Strict handstand push-up
3 Overhead squats 42.5/30kg
4 Power snatch 42.5/30kg
5 Toes to bar
6 Push press 42.5/30kg
7 Hang power cleans 42.5/30kg
8 Box jumps 24/20”
9 Thrusters 42.5/30kg
10 Kettlebell swings 24/16kg
11 Lateral bar burpees
12 Sumo deadlift high pulls 42.5/30kg


*Perform like the song: 1, then 2+1, then 3+2+1, then 4+3+2+1 etc…


[35 min cap]


*Credit Mike Towner & CrossFit Lift

Monday Opening Hours:

Classes - 5am, 6am, 9.30am, 12pm (closed 1pm)

December 21, 2018

 Torian CrossFit

Team of 3
AMRAP in 25:
Run 1000m
50 Synchro burpees (3-person)
Run 800m
40 Synchro plate ground to overhead 25/15 (3-person)
Run 600m
30 Bar muscle-ups
Run 400m
Max effort rope climbs 15’

Torian Gymnastics

Gymnastics Circuit

Torian Recovery: 9am

December 20, 2018

 Torian CrossFit

A)
Every :90 for 15:
2 Clean and Jerk
*Start at 60% and add 5/2.5 every set


B)
AMRAP in 10:
40 Wall balls 9/6 (10’)
30 Box jumps 24/10”
20 KB sumo deadlift high pull 24/16

Torian Strength

A1)
Bench Press
5, 5, 3, 3, 1+
@ 75, 80, 85, 90, 95%

A2)
Weighted Pull-up
4 x 10

B1)
Weighted Dip
5 X 10

B2)
Bent Over DB Row
4 X 10

December 19, 2018

 Torian CrossFit

3 Rounds each for time:
15 Chest to bar pull-ups
100’ Walking lunge
15 Sandbag cleans 150/100#
100’ Walking lunge
15 Chest to bar pull-ups
*New round every 10:00

Torian Gymnastics

Core Conditioning
Handstands
Bar Muscle Ups

December 18, 2018

 Torian CrossFit

EMOM for 32:
    1.    15/12 cal Row erg
    2.    15/12 cal Ski erg
    3.    15/12 cal Bike erg
    4.    Rest
    5.    75 Double unders
    6.    25 Ab mat sit-ups
    7.    75’ Handstand walk
    8.    Rest

Torian Strength

A1)
Power Clean
3, 3, 3, 3
@ 70, 75, 80, 80%

A2)
Ring Row
4 X 10

B1)
Push Press
5, 5, 5, 3, 3
@ 70, 70, 75, 80, 80%

B2)
Deadlift 
5 X 10 @ 60%

December 17, 2018

 Torian CrossFit

A)
Behind the neck Jerk
2-2-2-2-2
[15:00 Cap]

B)
For time:
21-15-9
Power snatch 35/25
Burpee
Overhead squat 35/25
Burpee
[18:00 Cap]

Torian Gymnastics

Core Conditioning
Handstands
Leg Mobility

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