August 10, 2018

“Daniel" or “Partner Daniel"

For time:
50 Pull-ups
Run 400m
21 Thrusters 42.5/30kg
Run 800m
21 Thrusters 42.5/30kg
Run 400m
50 Pull-ups

Partner Daniel will begin by team mates sharing the pull-ups. They will then run together before performing the Thrusters synchronised. The workout will continue in this fashion until the workout is complete.

[30:00 cap]

July 13, 2018

AMRAP in 25:

400m Run

9 Shoulder to overhead 62.5/42.5

8 Bar muscle-ups

June 29, 2018

Team of 2

For time:

Run 800m

32 Toes to bar

16 Strict handstand push-ups 4/2” deficit

Run 800m

40 Toes to bar

16 Strict handstand push-ups 4/2” deficit

Run 800m

48 Toes to bar

16 Strict handstand push-ups 4/2” deficit

[30:00 Cap]

*Run performed together, reps split as desired. Can start working before partner gets back, but must start run together.

June 22, 2018

5 Rounds for time:

400m Run

16 Pull-ups

200m Run

8 Burpees

*Rest 1:00 b/t

[35:00 Cap]

June 15, 2018

For time:

1600m run

50 Toes to bar

800m Run

25 Strict HSPU

400m Run

15 Muscle-ups

[30:00 Cap]

June 8, 2018

Coach Royce Dunne places 4th and punches his ticket to the 2018 CrossFit Games #TorianProud

AMRAP in 25:

3 DB snatch RH 20/15

3 DB snatch LH 20/15

1 Muscle-up

200m Run

6 DB snatch RH 20/15

6 DB snatch LH 20/15

2 Muscle-ups

200m Run

9 DB snatch RH 20/15

9 DB snatch LH 20/15

3 Muscle-ups

200m Run

Etc…

*Increase DB snatch by 3 every round, increase muscle-up by 1 every round

May 6, 2018

“Partner Badger”

4 Rounds for time:

30 Squat cleans 42.5/30

30 Pull-ups

800m Run

*Partition the reps as required, run together

May 4, 2018

Breakfast Buzz! 🥓🍳☕️

Buzz Emporium have an exciting new breakfast menu for us to try so grab the crew and head down after the WOD for some coffee, food and post-workout banter.

We'll have our usual table booked for 7-10am.

AMRAP in 30:

4 Muscle-ups

8 D-Ball cleans 150/100#

200m Plate carry 20/15

400m Run

16 Plate ab mat sit-ups 20/15

32 Wall balls 9/6 (10’)

April 13, 2018

“Torian Bi-athalon”

For time:

Run 800m

50 Kettlebell swings 24/16

Run 800m

40 Kettlebell swings 24/16

Run 800m

30 Kettlebell swings 24/16

*Every time you break the swings perform a 200m run penalty lap

[25 min cap]

March 30, 2018


3 Rounds for time:

800m Run

80 Air squats

8 Muscle-ups

[30 min cap]

Scale Muscle-ups to 2:1 Strict pull-up (band/ring row as needed). Scale volume: 600m, 60 squats, 12 strict pull-ups (band/ring row)

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