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

Wed WOD 7/1/15

6/30/2015

0 Comments

 
STRENGTH:  12 min to find 1 RM Back Squats

Partner WOD:
20 min AMRAP
10 Cutris P’s 115/75
50 Sit-ups
10 Curtis P’s
100 D.U. 
Picture
0 Comments

Mon WOD 6/29/15

6/29/2015

0 Comments

 
STRENGTH:  Pause Front Squats 
3 - 3 - 3 - 3   

WOD:  'The Chief'  
5 Rounds:  
3 min AMRAP:
3 Power Cleans 135/95#
6 Push Ups
9 Air Squats
- 1 min rest- 


***Compare to 2/23/15
Picture
0 Comments

Tues WOD 6/30/15

6/29/2015

0 Comments

 
STRENGTH: Sumo Deadlift
5 - 5 - 3 - 3 - 3 

WOD: For time (20 min cap)
60 Calorie Row
50 KB Swings 53/35
40 Wall Balls 20/16
30 Push Press 115/75#
20 Box Jumps 24/20
10 HSPU
Picture
0 Comments

Fri WOD 6/26/15

6/26/2015

0 Comments

 
WOD:  18 min AMRAP
Buy-in:  800 m Run
 - then-  
20 Push ups
15 Air Squats
10 Pull ups
5 Shoulder to OH 135/95#
Picture
0 Comments

Thurs WOD 6/25/15

6/24/2015

0 Comments

 
STRENGTH:  Deadift
5 - 5 - 5 - 3 - 3 

WOD:  5 Rounds
10 Power Cleans 135/95#
10 Alt. Pistols
20 Sit-ups
Picture
0 Comments

Wed WOD 6/24/15

6/24/2015

0 Comments

 
STRENGTH:  Front Squats
80% x 5 x 5

WOD:  21 - 15 - 9 
KB Swings 70/53#
Box Jumps 24/20
KB SDHP 70/53#
*** 10 HSPU after each round
Picture
0 Comments

Tues WOD 6/23/15

6/23/2015

0 Comments

 
STRENGTH:  Jerk
65% x 3, 70%  3 x 2, 75% x 3

WOD:  3 Rounds
200 m weighted run 25/15#
3 Squat Cleans 185/115
15 Deadlifts 185/115
20 Push-ups
Picture
0 Comments

Mon WOD 6/22/15

6/22/2015

0 Comments

 
ENDURANCE:  
400 m Run
20 Burpees
400 m Run

WOD:  15 min AMRAP
10 Pull-ups (5 M.U.)
20 Wall Balls 20/16
50 Double Unders (3:1)
Picture
0 Comments

Fri WOD 6/1915

6/18/2015

0 Comments

 
ENDURANCE:  
1000 m Row for Time

WOD: 4 Rounds
15 Burpee Box Jumps
15 Hang Clean & Jerk 95/65
15 Toes to Bar
15 SDHP 95/65
Picture
0 Comments

Thurs WOD 6/18/15

6/17/2015

0 Comments

 
STRENGTH: Deadlift
75% x 3 x 3, 80% x 2 x 2

WOD:  For Time: 
600 m Run
15 Front Squats 115/75#
25 Push ups
400 m Run
15 Front Squats
25 Push-ups
200 m Run 
15 Front Squats
25 Push ups
Picture
0 Comments

Wed WOD 6/17/15

6/17/2015

0 Comments

 
STRENGTH:  Hang Snatch
Work up to 3 RM

WOD: 
21 - 15 - 9
Push Press 95/65#
Pull-ups
Box Jumps 24/20"
***50 Double unders after each round (3:1)
Picture
0 Comments

WOD Tues 6/16/15

6/16/2015

0 Comments

 
STRENGTH/Skill:  OH Squats
 3 x 5  @ 65%

WOD:  4 Rounds
5 Squat Cleans 185/115
10 HSPU
20 Wall Balls
Picture
0 Comments

6/15/15 Mon WOD

6/15/2015

0 Comments

 
STRENGTH:  12 min EMOM
Even minutes – 10 KB Swings (1.5/1)
Odd minutes – 10 Push Press (95/65)

WOD:  12 min AMRAP
10 Deadlifts 185/135
10 Bar Burpees
10 Air Squats 

Join us Monday to say farewell and good luck to one of our oldest members!!  Chelsea has been with us for almost 3 years and we wish her the best in her new journey!  
Picture
0 Comments

Double Under Clinic this Sunday!!  

6/13/2015

0 Comments

 
Picture
Date:  Sun, June 14 @ 12- 1 pm
Cost: $25/ person
Hosted by: Cyclone Speed Rope

We have developed a very successful program for conquering the double-under by breaking it down to its basic components. Most participants see a marked improvement in just a one hour session, regardless of their skill level. Some have become able to lay down their first series of consecutive jumps while others move into the 100+ range. We address the rhythm, technique and psychology of double jumping, including a personalized review of each athlete's video recorded performance.

Cyclone Speed Ropes will also have ropes for sale at discounted prices for attendees.  
Register here!  
0 Comments

Fri WOD 6/12/15

6/12/2015

0 Comments

 
TABATA Abs

WOD:  
8 min AMRAP 
10 Front Squats 135/95
10 Box Jumps 24/20
10 Dips
 - 2 min rest - 
8 min AMRAP 
10 Fr Rack Lunges 135/95
10 DB Push Press 45/35
10 DB Rows
Picture
0 Comments

Thurs WOD 6/11/15

6/11/2015

0 Comments

 
STRENGTH:  Back Squats
3 x 8  @ 80%

WOD:  Buy-in:  500 m Row
21 - 15 - 9 
KB Swings 53/35# (70/53#)
Hang Cleans 95/65# (135/95)
Buy-out:  400 m Run
Picture
0 Comments

Wed WOD 6/10/15

6/10/2015

0 Comments

 
STRENGTH:  Squat Cleans

WOD:  15 min AMRAP
100 Double Unders 2:1
25 Burpees
25 Thrusters 95/65# (115/75)
25 Pull-ups  (C2B)

*** Remember to sign up for the Double Under Clinic this Sunday @ noon!  REGISTER HERE!!  

***Bootcamp this Saturday @ 8 AM!!  Invite your friends!!  Only $10
Picture
0 Comments

Tues WOD 6/9/15

6/9/2015

0 Comments

 
Skill/Strength:  OH Squats 
5 - 5 - 3 - 3 - 3

WOD:  Ladder 10 - 1 
Deadlift 115/75 (135/95)
Shoulder to OH 115/75
Sit-ups (T2B)
Push-ups
Picture
0 Comments

Mon WOD 6/8/15

6/8/2015

0 Comments

 
STRENGTH: Push Press
75% x 5 x 2, 80% x 5 x 2 

WOD: 4 Rounds
300 m Run
25 Box Jumps 24/20"
25 Wall Balls 20/16 (25/20#)

** Time cap 25 min
Picture
WOD Wars III was a huge success!  Great job to all of our athletes who competed!  Big thanks to all of our volunteers what gave up their Saturday to help.  We could not have done this event without our volunteers!  We appreciate everything you guys do!  
0 Comments

Fri WOD 6/5/15

6/4/2015

0 Comments

 
STRENGTH:  Jerk behind the neck -  
3 x 5  @ 70%

WOD:  14 min AMRAP
2 Squat Cleans 155/115#
 - then - 
   8 Bar Burpees
**Increase Cleans by 2 reps each round**
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

    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