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WOD 31.07.17

By Kyle Torrance | in WOD | on August 4th, 2017

performance: priority 1: gymnastics  EMOM x 8 even: 7-9 strict toes to bar odd:  20ft handstand walk priority 2: conditioning: EMOM x12: min 1: 18/12 cal row min 2: 20 KBS (70/53) Min 3: 15 abmat situp function:   priority 1: gymnastics  EMOM x 8 even: 5  strict toes to bar or 10 toes to […]Read More

WOD 28.07.17

By Kyle Torrance | in WOD | on August 4th, 2017

performance: priority 1:    every 90’s x 5 sets: 2 snatch @ 75% Priority 2: 4 rounds: 10 CTB pullup 20 overhead squat (95/65) 50 double under function: priority 1:   every 90’s x 5 sets: 2 snatch @ 75% Priority 2: 4 rounds: 10 pullup 20 overhead lunges (45/25) 40 double unders Foundations: every […]Read More

WOD 27.07.17

By Kyle Torrance | in WOD | on August 4th, 2017

PERFORMANCE: PRIORITY 1:   back squat 5×4 set 1-2@75% set 3-4@80 set 5@85% PRIORITY 2: 2-3 SETS: 10/10 bulgarian split squats 10/10 lateral leaps 10 hip extension function:   back squat 5×4 set 1-2@75% set 3-4@80 set 5@85% PRIORITY 2: 2-3 SETS: 10/10 bulgarian split squats 10/10 lateral leaps 10 hip extension   foundations:   […]Read More

WOD 26.07.17

By Kyle Torrance | in WOD | on August 4th, 2017

performance: Priority 1: running conditioning 4x200m run (rest 1 min btw, build intensity over 4 sets to end with a hard effort) rest 3 min 4x400m (rest 1 min btw build intensity over 4 sets) Priority 2: midline conditioning: 3 sets: KB front rack carry (max distance) 10 hanging straight leg raise Function: Priority 1: […]Read More

WODD 24.07.17

By Kyle Torrance | in WOD | on August 4th, 2017

performance: Priority 1: every 90’s x 5 sets: Clean + Clean and Jerk (75-80%) priority 2: Reps: 18-15-12-9-6: Thruster (115/85) 7 burpee penalty for dropping the bar during sets    Function:   Priority 1: every 90’s x 5 sets: Clean + Clean and Jerk (75-80%) priority 2: Reps: 18-15-12-9-6: Thruster (95/65) 7 burpee penalty for […]Read More

WOD 21.07.17

By Kyle Torrance | in WOD | on August 4th, 2017

Performance: Priority 1: Tempo front squat 5×3 @4111 (70%) Priority 2 AMRAP x10 4 strict pull-up 6 box jump (30/24) 8 front squat (135-95) Function: Priority 1: Tempo front squat 5×3 @4111 (70%) Priority 2: 4 strict pull-up (use bands as needed) 6 box jump (30/24) 8 front squat (1315-95/85-65) Foundations: Priority 1: Tempo front […]Read More

WOD 20.07.17

By Kyle Torrance | in WOD | on August 4th, 2017

performance:   priority 1:  5 Rounds: 45s max reps double under 15 sec rest 45s max reps empty bar thruster 15s rest 5 rounds: 30s max reps double under 30s rest 30s max reps DB snatch (50/35) Function: Priority 1: 5 Rounds: 45s max reps double under 15 sec rest 45s max reps empty bar […]Read More

WOD 19.07.17

By Kyle Torrance | in WOD | on August 4th, 2017

Performance: Priority 1: Pause split jerk 5×2 (80-85%) (3s pause in dip) Priority 2: 3 sets: 20 banded tricep pull down 10 Bradford press (see TrainHeroic) 3 way raise x10 (front raise, lateral raise, bent over raise) Function Priority 1: Pause split jerk 5×2 (80-85%) (3s pause in dip) Priority 2: 3 sets: 20 banded […]Read More

Open Gym: What It Is And What It Is Not

By Kyle Torrance | in Training | on July 31st, 2017

At CrossFit 613 we offer quite a bit of open gym during the afternoon, weeknights, and weekends.  Some of you may be asking to yourself what it is and when/why would I use it? After all you are paying for coaching and programming right? I wanted to share a quick thought on what open gym […]Read More

WOD 18.07.17

By Kyle Torrance | in WOD | on July 31st, 2017

performance: Priority 1: tempo deadlift 5×3 @3330 (70%) priority 2: 21-15-9: burpee box jump over (24/20) 400m rub after each set (ends with 400m) Function: Priority 1: tempo deadlift 5×3 @3330 (70%) priority 2: 21-15-9: burpee box jump over (24/20) 400m rub after each set (ends with 400m) foundations: Priority 1: tempo deadlift 5×3 @3330 […]Read More

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