April 30, 2019

 Torian CrossFit

3 Rounds each for time:
30-20-10
Single DB overhead lunge walk (m) 20/15
3-2-1
Legless rope climb 15’
*New round every 10:00

April 29, 2019

 Torian CrossFit

A)
E3MOM for 21:
2 Front squats + 2 Jerks (any)
*Building weight across sets

B)
AMRAP in 7:
3 Handstand push-ups
15 Pull-ups
6 Handstand push-ups
15 Pull-ups
9 Handstand push-ups
15 Pull-ups
12 Handstand push-ups
15 Pull-ups
15 Handstand push-ups
Etc…

Torian Gymnastics

Bar Muscle Ups

April 28, 2019

 Torian CrossFit

For time:
50 Wall balls 9/6 (10’)
100 Double unders
40 Wall balls 9/6 (10’)
100 Double unders
30 Deadlifts 92.5/62.5
100 Double unders
20 Deadlifts 92.5/62.5
100 Double unders
[25:00 Cap]

April 26, 2019

Torian CrossFit

Teams of 2
3 Rounds for time:
800m Run
60 Wall balls 9/6 (10’)
40 KB snatches 24/16
[30:00 Cap]

April 25, 2019

 Torian CrossFit

A)
Overhead squat
2-2-2-2-2
[15:00 Cap]

B)
For time:
150-120-90-60-30
Double unders
15-12-9-6-3
Overhead squat 42.5/30
[15:00 Cap]

April 24, 2019

Public Holiday Hours:

7+8am WOD, 7-11am Open Gym

Torian CrossFit

'Wood'

5 Rounds For Time:
400 meter Run
10 Burpee Box Jumps (24/20 in)
10 Sumo-Deadlift High-pull (42.5/30 kg)
10 Thruster (42.5/30 kg)
1 minute Rest

April 23, 2019

 Torian CrossFit

A)
E2MOM for 20:
3 Muscle-ups + 10 Ab mat sit-ups + 15 Air squats

B)
AMRAP in 7:
2 Rope climbs 15’
10 Handstand push-ups

April 22, 2019

Torian CrossFit

3 Rounds Each for Time:
12-9-6
Double DB snatch 2x20/2x15
DB burpee box step overs 24/20”
*New round every 10:00

Torian Gymnastics

Core Conditioning

Handstands

Handstand Push Ups

April 21, 2019

Easter Monday - Public Holiday Hours

7+8am WOD

Open gym: 7-11am

Teams of 4
AMRAP in 31:
5 Power cleans 62.5/42.5
10 Pull-ups
5 Front squats 62.5/42.5
10 Toes to bar
200m Run
*and
Max distance Bike erg/Row/Ski/Echo bike
*2 People on AMRAP going round for round, 2 people on Bike/Row/Ski/Echo for max distance swapping as needed. At the 15:00 mark, 1:00 rest before the pairs swap stations and resume at the 16:00 mark for 15:00 following the same flow.

April 19, 2019

 Torian CrossFit

Team of 2
For time:
1600m run
Then,
10 Rounds for time:
5 Bar muscle-up
10 Deadlift 85/55
15 Wall balls 9/6 (10’)
*Perform rounds 1:1
Then,
1600m run


[35:00 Cap]

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