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WOD 21.06.17

By Kyle Torrance | in WOD | on June 22nd, 2017

performance:   A) Long duration Conditioning: 5 Rounds: 25 min cap 20 burpee 40 double under 20 pullup function: A) Long duration Conditioning: 5 Rounds: 25 min cap 20 burpee 30 double under 15 pullup (bands allowed) foundations: A) 5 Rounds: 25 min cap 15 burpee 60 single under 15 jumping pullup or ring rowRead More

WOD 20.06.17

By Kyle Torrance | in WOD | on June 22nd, 2017

performance:   A) Snatch 5×1 @ 90-95% B) 10 min EMOM: Even: 200m run Odd: 7 power clean (135/95, 155/105 comp) function: A)Snatch 5×1-2 @ 90-95% B) 10 min EMOM: Even: 150-200m run Odd: 8-10 hang power clean (115-95/85-65) foundations: A)Snatch 5×3 B) 10 min EMOM: Even: 100-150m run Odd: 10 KB high pullRead More

WOD 19.06.17

By Kyle Torrance | in WOD | on June 20th, 2017

performance: A) Gymnastics: 3-4 sets: (15 min) 2 rope climb 10/10 half kneeling DB Press ( 50/35) B) 12 min AMRAP: 24 box jump over 24 toes to bar 24 thruster (75/55) function: A)Gymnastics: 3-4 sets: (15 min) 1 rope climb 10/10 half kneeling DB Press ( 35/20-25) B)12 min AMRAP: 20 box jump over […]Read More

WOD 16.06.17

By Kyle Torrance | in WOD | on June 20th, 2017

performance:   A) strength: pause front squat 5×3 (70-75%) B) lower body accessory: 3 sets: 6/6 Bulgarian split squat (kb in front rack) 10 dimmel deadlift :45s banded plank function: A) strength: pause front squat 5×3 (70-75%) B) lower body accessory: 3 sets: 6/6 Bulgarian split squat (kb in front rack) 10 dimmel deadlift :45s banded […]Read More

WOD 15.06.17

By Kyle Torrance | in WOD | on June 20th, 2017

Performance: A) gymnastics:  weighted pull-up 1-1-1-1-1 10 DB row (5/5) B) 3 rounds: 2 rope climb 50 double under 20 weighted abmat situp Function: A) gymnastics: 4-5 sets: 5 strict pull-up or Barbell assisted 10 DB bent over row (5/5) B)3 rounds: 1 rope climb 40 double under 20 weighted abmat situp Foundations: A) gymnastics: […]Read More

WOD 14.06.17

By Kyle Torrance | in WOD | on June 20th, 2017

Performance: A) 4-5 sets: 2 clean and jerk (80-85% intensity) B) EMOM x10 Even: 10 KB shoulder to overhead (53/35) Odd: 12 box jump Function: A) 4-5 sets: 2 clean and jerk (80-85% intensity) B) EMOMx10 Even: 10 DB/KB shoulder to overhead (35/26) Odd: 10 box jump Foundations: A) 4-5 sets: 2 clean and jerk […]Read More

Member of The Month: Patricia Fiorino

By Kyle Torrance | in CrossFit 613 Member Profiles | on June 16th, 2017

Tell us a little bit about yourself? (who you are, what you do, any interesting things about yourself!)   My name is Patricia Fiorino, but everyone knows me as Tricia or Trish. I am 45 years old and have been doing crossfit for two years. I have been teaching elementery kids and elementary teachers for […]Read More

WOD 13.06.17

By Kyle Torrance | in WOD | on June 14th, 2017

Performance: A) 4 rounds: 400m run 30 wallball 20 kettle bell swing (70/53) *Rest 1 min btw rounds* B) Tabata: Hollow hold Function: A) 4 rounds: 400m run 20 wallball 15 kettle bell swing (53/35) 1 min rest btw* B) Tabata: Hollow hold Foundations: A) 4 rounds: 200m run 15 wallball 15 kettle bell swing […]Read More

WOD 12.06.17

By Kyle Torrance | in WOD | on June 14th, 2017

Performance: A) 4-5 sets: 1 snatch pull + 1 snatch (80-85% intensity) B) Reps: 40-35-20: Burpee Overhead squat (45/35) Function: A) 4-5 sets: 1 snatch pull + 1 snatch (80-85% intensity) B) Reps: 30-25-20: Burpee Overhead lunge step (45/20 plate) Foundations: A) 4-5 sets: 1 snatch pull + 1 power snatch B) reps: 30-20-10: Burpee […]Read More

WOD 09.06.17

By Kyle Torrance | in WOD | on June 14th, 2017

performance:   A) gymnastics: 9 min emom: min 1: 5 strict ttb + 5 kipping ttb min 2: 5-7 russian dips min 3: 8 pause ring row B) 12 min AMRAP: 200m med ball run (20/14) 12 shoulder to overhead (135/95) 10 bar facing burpee function:   A)gymnastics: 9 min emom: min 1: 5 strict […]Read More

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