August 21, 2018

Torian Run

Every 3 minutes, for 24 minutes:
Run 200m

Meet Ash at Waterfront Park tomorrow at 6am for our first running class of the year! As always the workout can be scaled as necessary, so come down and start the day right on the river, and get your legs (and lungs) pumping!

Click for directions

Torian CrossFit

A)

AMRAP in 7:

7 Lat bar burpees

14 Toes to bar

35 Double unders

-Rest 5:00

B)

AMRAP in 7:

5 Burpee box jumps 24/20”

10 Ab mat sit-ups

35 Double unders

-Rest 5:00-

C)

AMRAP in 7:

3 Burpee bar muscle-up

6 Shoulder to overhead 52.5/35

35 Double unders

Torian Strength

A1)
Deadlift 
5-5-5-5-5-8-8
@70, 75, 80, 80, 85, 60, 60%

A2)
Band pull apart 
5 x 20

B1)
Banded Zercher squat
4 x 15

B2)
DB reverse lunge
4 x 10

July 13, 2018

AMRAP in 25:

400m Run

9 Shoulder to overhead 62.5/42.5

8 Bar muscle-ups

June 4, 2018

For time:

1000m Row

80 Wall balls 9/6 (10’)

60 Lat bar burpees

40 Pull-ups

20 Shoulder to overhead 62.5/42.5

10 Rope climbs 15’

[25:00 Cap]

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