1831:

Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.

He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.

1831: 2/16
T – 5RFT
100 m sprint
10 Clusters 115/75
15 kb swings 70/53
100 m sprint
rest 2 minutes

Scaling
This is an interval workout with roughly a 1:1 work/rest ratio, meaning each round of work should take about 2 minutes and be followed by 2 minutes of rest. Reduce the loads and reps to ensure high speed in each round. Ideally, the reps should be performed unbroken.

Intermediate Option
5 rounds for time of:
100-meter sprint
8 squat clean thrusters
12 kettlebell swings
100-meter sprint
Rest 2 minutes

Men: 95 lb. and 1.5 pood
Women: 65 lb. and 1 pood

Beginner Option
5 rounds for time of:
100-meter sprint
8 thrusters
12 kettlebell swings
100-meter sprint
Rest 2 minutes

Men: 65 lb. and 1 pood
Women: 45 lb. and 1/2 pood

1830:

1830: Thursday 2/15
1. Snatch High Pull + Power Snatch + Snatch Balance + Snatch (1+1+1+1) x 4. Stay light!

2. 3 sets of:

Sand Bag or Goblet Squats x 15

rest 60 sec

Supinated Grip Bent Over Row x 10.

rest 2 min

3. 3 sets of:

Back Rack Walking Lunge x 20 steps

rest 60 sec

DB Seated Press (palms facing each other) x 20

rest 2 min

4. 3 sets of:

Weighted Plank x 60-75 sec

rest 60 sec

1829:

1829: Wednesday 2/14
STRENGTH: b press 20 15 10 5
teams of 2: amrap 20
row 14/10 cal
10 T2B
4 HSPU
relay style: one round then tag – count your total team rounds.
scale: row – no scale
T2B – clam shells or tuck sits
HSPU – increase abmat height or L sit db press

1828:

1828: Tuesday 2/13
STRENGTH: push press 12 10 8 6 4 climbing
wod: 180123
12-9-6 reps for time of:
Hang squat cleans
Burpee bar muscle-ups

Men: 165 lb.
Women: 115 lb.

Scaling
This workout is a sprint. Pick a load for the clean that allows you to perform multiple reps, and a burpee muscle-up option you can cycle quickly. If you are unsure of loading or modifications, select lighter and easier options and go faster.

Intermediate Option
12-9-6 reps for time of:
Hang squat cleans
Burpee chest-to-bar pull-ups

Men: 125 lb.
Women: 85 lb.

Beginner Option
12-9-6 reps for time of:
Hang squat cleans
Burpees

Men: 65 lb.
Women: 45 lb.

1827:

1827: Monday 2/12
STRENGTH: b. sqaut 20 15 10 5 climbing
wod: Amrap 20

Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating

*After every 3 rounds, run 400 meters

Scaling
This AMRAP is a hybrid of the benchmark workouts Cindy and Mary. Pick gymnastics movements that are challenging yet allow you to keep moving through the sets. Run the 400 meters at a pace that is quick but still helps you manage muscular fatigue created by the other exercises.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 push-ups
15 single-leg squats to a box, alternating
*After every 3 rounds, run 400 meters

Beginner Option
Complete as many rounds as possible in 20 minutes of:
5 jumping chest-to-bar pull-ups
10 knee push-ups
20 walking lunges
*After every 3 rounds, run 400 meters