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

Fri WOD 3/31/2017

3/31/2017

0 Comments

 


WOD: 4 Rounds

200 m Run
5 Clean & Jerks 155/115 (185/135)
10 Burpees
0 Comments

Thurs WOD 3/30/2017

3/30/2017

0 Comments

 
STRENGTH Deadlift

WOD:  Buy-in: 500 m Row
21 - 15 - 9
SDHP 95/65 (115/75)
Front Rack Lunges 
Box Jump 24/20
Buy-out: 300 M Run
0 Comments

Wed WOD 3/29/2017

3/29/2017

0 Comments

 
STRENGTH:  OH Squats

WOD:  For Time: 
50 KB Swings 53/35
50 Sit ups
100 Double Unders (2:1)
30 KB Swings
30 Sit Ups
75 Double Unders
20 KB Swings
20 Sit Ups
50 Double Unders
0 Comments

Tues WOD 3/28/2017

3/28/2017

0 Comments

 
STRENGTH:  Back Squat

WOD: 15 min AMRAP
​
15 Deadlifts 115/75
12 Power Cleans
9 Front Squats
6 Shoulder to OH
3 Thrusters
0 Comments

Mon WOD 3/27/2017

3/27/2017

0 Comments

 
STRENGTH:  Push Jerk

WOD:  3 Rounds for Time
400 m Run
3 Rounds of Cindy:
5 pull-ups
10 Push-ups
15 Air Squats
0 Comments

Fri WOD 3/24/2017

3/24/2017

0 Comments

 
STRENGTH:  Est 1 RM of Push Press

WOD:  Open 17.5
10 Rounds for time of: 

• 9 Thrusters 95/65
• 35 Double Unders (2:1)
0 Comments

Thurs WOD 3/23/2017

3/23/2017

0 Comments

 
STRENGTH:  Box Squats

WOD:  18 min AMRAP
200 m Run
20 KB Swings 53/35
10 Hang Cleans 135/95#
5 Shoulder to OH 135/95
0 Comments

Wed WOD 3/22/2017

3/22/2017

0 Comments

 
STRENGTH: Split Jerks

WOD:
50 D.U. (3:1)
20 Deadlifts 225/155 (285/185)
10 Bar Over Burpees
50 D.U. 
15 Deadlifts
15 Bar Burpees
50 D.U. 
10 Deadlifts
20 Bar Burpees
0 Comments

Tues WOD 3/21/2017

3/21/2017

0 Comments

 
STRENGTH:  Hang Power Snatch

WOD:  'Ladder'
10-9-8-7-6-5-4-3-2-1
Box Jumps 24/20
T2B
Power Cleans 115/75
SDHP
0 Comments

Mon WOD 3/20/2017

3/20/2017

0 Comments

 
STRENGTH:  Front Squat 

WOD:  Buy-in: 400 M RUN

3 Rounds 
20 Push Press 95/65 (115/75)
25 Wall Balls 20/14
30 Sit-ups
Buy-out: 400 M Run
0 Comments

Fri WOD 3/16/2017

3/16/2017

0 Comments

 
STRENGTH:  Push Press

​WOD:  17.4  Complete as many rounds and reps as possible in 13 minutes of:

• 55 deadlifts
• 55 wall-ball shots
• 55-calorie row
• 55 handstand push-ups (scale: Push Press)

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
0 Comments

Thurs WOD 3/16/2017

3/16/2017

0 Comments

 
WOD 1: 10 min EMOM
5 Box Jumps 30/24"
10 Unbroken Wall Balls 20/16#

WOD:  16 min AMRAP
300 m Row
10 Clean & Jerk 135/95
10 Bar Over Burpees
0 Comments

Wed WOD 3/15/2017

3/15/2017

0 Comments

 
STRENGTH:  High Hang Squat Cleans

WOD:  5 Rounds for Time: 
10 Hang Cleans 95/65# (115/75)
10 T2B
20 Double Unders (3:1)
0 Comments

Tues WOD 3/14/2017

3/14/2017

0 Comments

 
STRENGTH: Deadlifts

WOD:  3 Rounds
200 m DB(1) Run
20 DB Rows 35/25
10 DB Step ups 24/20
25 Wall Balls 20/16
0 Comments

Mon WOD 3/13/17

3/13/2017

0 Comments

 
STRENGTH:  OHSquatws

we will do  a modified version of 17.3 for anyone not doing 17.3
WOD:  17.3 
Prior to 8:00, complete:
3 rounds of:
• 6 chest-to-bar pull-ups
• 6 squat snatches (95 / 65 lb.)
Then, 3 rounds of:
• 7 chest-to-bar pull-ups
• 5 squat snatches (135 / 95 lb.)

*Prior to 12:00, complete 3 rounds of:
• 8 chest-to-bar pull-ups
• 4 squat snatches (185 / 135 lb.)

*Prior to 16:00, complete 3 rounds of:
• 9 chest-to-bar pull-ups
• 3 squat snatches (225 / 155 lb.)
0 Comments

Fri WOD 3/10/17

3/10/2017

0 Comments

 
TABATA Abs

WOD:  15 MIn AMRAP


27 KB Swings 53/35
21 Wall Balls 20/14
15 Push Ups
9 Shoulder to OH 115/75
0 Comments

BOD Pod will b e out this Friday evening!! 

3/10/2017

0 Comments

 
BOD Pod will out this Friday evening doing Body Composition testing from 6:30 til 8:30 pm.   We welcome friends and family to also sign up.  Make sure you sign up for a available time slot!  
​Sign up here!    

INSTRUCTIONS:  Do not eat, drink or exercise 2 hours prior to testing. A small sip of water is OK but no more than 4 oz of water.
Picture
0 Comments

Thurs WOD 3/9/2017

3/9/2017

0 Comments

 
STRENGTH:  Sumo Deadlift

WOD:  7 Rounds
7 Thrusters, 75#/55#
7 Chest-to-Bar Pullups
7 Bar Facing Burpees
0 Comments

Wed WOD 3/8/2017

3/8/2017

0 Comments

 
STRENGTH:  Handstand skill/strength work

WOD: 3 Rounds
20 Hang Cleans 95/65(115/75)
200 m Run
20 Box Jumps 24/20
200 m Run
0 Comments

Tues WOD 3/7/2017

3/7/2017

0 Comments

 
STRENGTH: Front Squats

WOD:  ​100 D.U. (2:1)
  - then -
21 -1 5 - 9
   Deadlifts 225/155
   Pull-ups 
 - then -
100 Sit Ups
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

    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
✕