January 31, 2019

Torian CrossFit

A)

Establish a 1 rep max Clean

B)

Open Workout 17.5
10 rounds for time of:
9 Thrusters 42.5/30kg
35 Double Unders

Torian Strength

A1)
Bench Press
5, 5, 5, 5, 5+
@ 65, 70, 75, 80, 85%

A2)
Weighted Pull-up
4 x 10

B1)
Weighted Dip
5 X 10

B2)
Bent Over BB Row
4 X 10

January 30, 2019

 Torian CrossFit

In 8 minutes:
Row 1000 / Bike 2000m
10 Power snatch 62.5/42.5kg
10 Bar facing burpees
Max Bar muscle ups

Perform 3 rounds, resting 2 minutes between rounds. Score equals total Bar muscle ups across all 3 rounds.

Torian Gymnastics

Core conditioning
Ring Muscle Ups

January 29, 2019

Torian CrossFit

In 5 minutes:
Run 400m
Max UB Push-ups 
Max UB DB hang squat cleans 20kg/15kg
Max UB Toes to Bar
Max UB DB Push jerks 20kg/15kg

Perform 3 rounds resting 3 minutes between rounds. Score equals total reps across all 3 rounds.

Torian Strength

A1)
Power Clean & Jerk
3, 2, 1, 2, 1, 
@ 80, 85, 90, 87, 92%

A2)
Ring Row
4 X 10

B1)
Deadlift 
5, 5, 5, 5, 5+
@ 65, 70, 75, 80, 85%

B2)
Press
5 X 10 @ 60%

January 28, 2019

 Torian CrossFit

"Fight Gone Bad!"


Three rounds of:


Wall-ball 9/6kg, 10 ft target (Reps)


Sumo deadlift high-pull 35/25kg (Reps)


Box Jump, 20" box (Reps)


Push-press 35/25kg (Reps)


Row (Calories)

Torian Gymnastics

Handstands
Toes to Bar

January 27, 2019

 Torian CrossFit

"Ralph"


Four rounds for time of:


8 Deadlifts 115kg


16 Burpees


3 Rope climbs, 15ft


Run 600m

Torian Strength

A1)
Power Snatch
3, 2, 1, 2, 1, 
@ 80, 85, 90, 87, 92%

A2)
Banded YTW’s
4 X 15

B1)
Back Squat
5, 5, 5, 5, 5+
@ 65, 70, 75, 80, 85%

B2)
Z Press
4 X 10

January 25, 2019

 Torian CrossFit

Partner "Hotshots 19"

6 rounds for time:

30 Squats (synchro)

19 Power cleans 62.5/42.5kg

7 Strict pull-ups

Run 400m

[35:00 cap]

Both athletes will perform the squats synchro, however the power cleans and pull-ups will be shared as desired. Both team mates must complete the run together.

January 24, 2019

 Torian CrossFit

For time:
30 Toes to bar
15 Power snatch 62.5/42.5
40 Push-ups
30 Front squats 62.5/42.5
50 Ab mat sit-ups
60 Deadlift 62.5/42.5
60 DB push press (30LH/30RH)
120 Double unders
[25:00 Cap]

Torian Strength

A1)
Bench Press
5 X 10 @ 60-70%

A2)
Strict Pull-up (supinated)
4 x ME Set

B1)
Dip
5 X ME Set

B2)
Bent Over DB Row
4 X 10

January 23, 2019

 Torian CrossFit

“Move it or Lose it V2”
4 Rounds for Reps:
AMRAP in 3:
1000/800m Bike OR 500/400m Row
8 Bar muscle-ups
Max rep sandbag cleans 150/100#
*Rest 3:00 b/t rounds

Torian Gymnastics

Core Conditioning
Bar Muscle Ups

January 22, 2019

 Torian CrossFit

Team of 2
10 Rounds for time:
3 Rope climbs 15’
15 Clean and jerk 42.5/30
50 Double unders
*Go round for round with partner
[35:00 Cap]

Torian Strength

A1)
Power Snatch
3, 2, 2, 2, 2
@ 80, 85, 85, 85, 85%

A2)
Supine Row
4 X 10

B1)
Push Press
3, 3, 2, 2, 2
@ 75, 75, 90, 80, 80%

B2)
Deadlift
5 X 10 @ 60%

January 21, 2019

Torian CrossFit

“Fortitude V2”
EMOM for 30:
    1.    21/18 cal Row
    2.    15 Burpees
    3.    18/15 cal Bike erg
    4.    15 Burpees
    5.    Rest

Torian Gymnastics

Core Conditioning
Single Leg Squat
Handstand Walking

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