CrossFit Torch on FaceBook
  CrossFit Torch
  • Home
  • What is CrossFit
  • Get Started
  • WOD & Blog
  • Before & After
  • Trainers
  • Gym Rules
  • Events
  • Pic
  • Nutrition
  • Gear
  • Take a Tour
  • WOD Wars V

Mon WOD 2/29/16

2/29/2016

0 Comments

 
WOD:  Open 16.1
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

CRX:  95/65
RX: 45/35

*** If you are doing the open, Make sure your score is entered on time so it can be validated! 

Extra: Back Squats (See SugarWOD) 

Register for the 2016 Reebok CrossFit Games Open!
Picture
0 Comments

Fri WOD 2/26/16

2/26/2016

0 Comments

 
STRENGTH:  12 min to find 1 RM Split Jerk

​WOD:  5 Rounds 

3 Squat Cleans 185/115#
10 Pull ups
30 Double unders 3:1

The first Open WOD has been released!  It's not too late to register.  We will be doing 16.1 as a box on Monday!  Register for the CrossFit Open!  
0 Comments

Thurs WOD 2/25/16

2/25/2016

0 Comments

 
STRENGTH:  5 Rounds
1 min ME Evil Wheels
- 1 min rest -

WOD:  21 - 15 - 9 
Deadlifts 185/135  (225/165)
OH Lunges 45/25
Bar facing Burpees

Extra Work: 6 Rounds, EMOM:
-Odd minute: 5x bench press (AHAP)
-Even minute: 2x rope climb, legless
0 Comments

Wed WOD 2/23/16

2/23/2016

0 Comments

 
STRENGTH:  Back Squats
8 x 8 x 6 x 6

WOD:  15 min AMRAP
15 Sit ups 
15 Alt DB Snatch 35/25
15 KB Swings 53/36
200 m Run

Extra Work: See SugarWOD
0 Comments

Tues WOD 2/23/16

2/23/2016

0 Comments

 
10 min EMOM
Even:  12 Push Press @ 60%
ODD:  6 Burpees

​WOD:  15 - 12 - 9
Hang Cleans 135/95
C2B
***50 D.U. after each round (3:1)
Picture
0 Comments

Mon WOD 2/22/16

2/22/2016

0 Comments

 
STRENGTH:  Push Press
12 min to establish 1 RM

WOD:  'Short Kelly'
3 Rounds 

400 m Run
30 Box Jumps 24/20
30 Wall Balls 20/16
Picture
0 Comments

February 18th, 2016

2/18/2016

0 Comments

 
STRENGTH: Front Squats
​5 x 5 x 5 x 5

WOD:  'DT'
5 Rounds

12 Deadlifts 155#
9 Hang Cleans
6 Shoulder to OH

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Picture
0 Comments

Thurs WOD 2/18/16

2/18/2016

0 Comments

 
TABATA ABS: 
Sit ups
Med Ball Twist

WOD:  
'Little Eva' 
5 rounds 

400 m Run
15 KB Swings 70/53#
15 Pull ups

**Compare to 5/20/15
0 Comments

Wed WOD 2/17/16

2/17/2016

0 Comments

 
WOD:  5 Rounds  
Every 3 minutes, perform:
5 S2OH  (80% 1 RM) + 25 D.U.

WOD: 12 min AMRAP
10 Burpees
10 Power Cleans 135/95
10 Box Jumps
0 Comments

Tues WOD 2/16/16

2/16/2016

0 Comments

 
STRENGTH:  Back Squats
10 x 8 x 8 x 8 

WOD:  5 Rounds
10 Toes to Bar
10 Deadlifts 185/135 (225/155)
10 Barbell Push ups

Extra Work:  Snatches + OH Squats
3+3,  2+3, 1+3, 1+3, 1+3
Picture
0 Comments

Mon WOD 2/15/16

2/15/2016

0 Comments

 
WOD:  For Time:
27 Thrusters 95/65
20 OH MB Walking Lunges 20/16
500 m Run
21 Thrusters
20 OH MB Lunges
400 m Run
15 Thrusters
20 OH MB Lunges
300 m Run
9 Thrusters
20 OH MB Lunges
200 m Run

Oly Work:  Push Jerks
3 - 2 - 2 - 2 - 1 - 1 
​***Clean from the floor, no racks
0 Comments

Fri WOD 2/12/16

2/12/2016

0 Comments

 
STRENGTH:  Sumo Deadlift

WOD:  10-1 Ladder
Box Jumps 24/20
T2B
Deadlifts 185/135
Picture
0 Comments

Thurs WOD 2/11/16

2/11/2016

0 Comments

 
STRENGTH:  Sally up, Sally Down 135/95#

WOD: 3 Rounds
5 min AMRAP 

5 Clean & Jerk 
15 Wall Balls

 - 1 min rest -
Picture
0 Comments

Wed WOD 2/10/16

2/10/2016

0 Comments

 
STRENGTH:  Split Jerk

WOD:  'Run Megan, Run!'
400 m Run, then
​21 - 15 - 9 
Burpees
KB Swings 53/35
Double Unders (3:1) 

then, 400 m Run

OLY Work:  Hang Squat Snatch
3 - 2 - 1 - 1 - 1 
Picture
0 Comments

Tues WOD 2/9/16

2/9/2016

0 Comments

 
TABATA: 100 Sit ups

WOD:  
10 Power Cleans 155/95 (175/115)
20 Pull ups
8 Power Cleans
16 Pull ups
6 Power Cleans
12 Pull ups
4 Power Cleans
8 Pull ups
2 Power Cleans
4 Pull ups

POST WOD: Back Squats
(See sugarWOD)
Picture
0 Comments

Mon WOD 2/8/16

2/8/2016

0 Comments

 
STRENGTH:  Front Squat
5 - 5 - 5 - 5

WOD:  3 Rounds
400 m Run
12 Body weight Deadlifts
21 Box Jumps 24/20"

​**Compare to 8/10/15
Picture
0 Comments

Fri WOD 2/5/16

2/5/2016

0 Comments

 
Skill/STRENGTH:  OH Squats

WOD:  
Buy-in:  500 m Row
21 Power Snatch 115/75 (Scale: C&J)
  30 Wall Balls 25/20
15 Hang Cleans
  20 Wall Balls 25/20
9 OH Squats
  10 Wall Balls 25/20
Buy-out: 400 m Run

CRX: 135/85
Picture
0 Comments

Thurs WOD 2/4/16

2/4/2016

0 Comments

 
STRENGTH:  Front Squats  
5 - 5 - 5 - 5

WOD:  3 Rounds for Reps
1 min Push ups
1 min Sit-ups
1 min Burpees
1 min Air Squats
– 1 min Rest –
Picture
0 Comments

Wed WOD 2/3/16

2/3/2016

0 Comments

 
​Endurance:  
100 D.U. (3:1)
400 m Farmer Carry 25/15

WOD:
 3 Rounds for Time

10 C2B
20 Push Press 95/65#
30 KB Swings 53/35

​Extra Work:  
Bench Press 5 - 5 - 5 - 5

Picture
0 Comments

Tues WOD 2/2/16

2/2/2016

0 Comments

 
STRENGTH:  15 min EMOM
1 Squat Cleans 
10 Sit ups

WOD:  
2 Rounds
8 Deadlifts 185/135 (225/155)
16 Lunges

-600 m Run-

2 Rounds
8 Deadlifts
16 Lunges
Picture
0 Comments
<<Previous
    REMEMBER to download SugarWOD App on your smart phone to get Strength/ WOD details & log your results! 
    Upcoming Events!
    FB Members Page

    Archives

    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012

    RSS Feed

    Categories

    All
    Announcements
    Benchmarks
    Hero WODs
    Hero Wods
    The Girls
    The-girls
    Useful Information
    Useful-information
    WODs

    Get Fit Challenge!
    WOD Boards.

    Picture
    Use coupon code TORCH
    for %10 off your order.
    Picture
Picture
Picture
Picture
Picture
CrossFit Torch