Coach Jake's Power Hour!

Power Hour!

Do you like mentally tough workouts such as “Murph”?  Then join Coach Jake on a predetermined Saturday of the month, where he will seek to challenge you with 2-3, back to back workouts that will test your physical and mental fortitude!
These WODs may include:
-The Benchmark Girls: named after women by Greg Glassman, who compares them to tropical storms, claiming they are so physically and mentally demanding they leave you feeling as if a storm hit you.
-Hero WODs: Since its early days, CrossFit has been honoring service men who have given their lives in service of their country and communities.  These workouts have a reputation for being much harder than your average CrossFit workout.  By suffering through these WODs, you are honoring those who have paid the ultimate sacrifice.
-Workouts designed and tested by Coach Jake himself!  He assures us that all workouts will be, “Kid tested and mother approved.”
How Much?  15$ Drop In Fee.
When and Where? Once per month on Saturday here at CrossFit Torque from 10:15AM-11:15AM
Who is it for? Self-sufficient athletes who want to be challenged physically and mentally.  This class is for athletes who really want to test their limits within an intense, supportive environment. This is for athletes that know their bodies and their capacity for volume.
Is it okay to workout beforehand? Not recommended 😉
Previous WODs and Dates:
Saturday June 24th.
For Time: (16 Minute Cap)
30 Power Snatches
30 Clean and Jerks
30 Thrusters (135/95)
*All work must be performed at the same weight*
5 Minute Rest.
Then, “Nate”- AMRAP 20 minutes of:
2 Muscle Ups (2 Strict Pull Ups)
4 Handstand Push Ups
8 Kettle-bell Swings(70/53)
Saturday July 22nd.
“Lumberjack 20.”
20 Deadlifts (275/205lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 Squat Cleans (95/65lbs each)
Run 400m
Saturday August 26th.
“Helen.” (14 Minute Cap).
3 RFT:
400m Run,
21 Kettlebell Swings (53/35),
12 Pull Ups.
Rest 5 Minutes then:
“Karen.” (11 Minute Cap).
150 Wallballs for time.
Rest 7 Minutes then:
“Fran.” (5 Minute Cap).
21-15-9 of:
Thrusters (95/65),
Pull Ups.
Saturday September 30th.
Partner Style!
GI Jane: (11 Minute Cap)
150 Burpee Pull Ups.
Rest 4 Minutes.
AMRAP in 10 Minutes of:
3 Power Cleans,
3 Front Squats,
3 Lateral Burpees over the Bar.
*Workout weight is 45% of 1RM Front Squat.*
Rest 7 Minutes then:
The Final (5 Minutes)
Each team of 2 must find another team of 2 to partner up becoming a team of 4. Within each team of 4, one athlete is assigned to one particular exercise: sit-ups, air squats, push-ups, or pull-ups. The athlete doing the sit-ups and the athlete doing the squats went first: their challenge was to complete as many reps as possible within two minutes. Their counterpart teammates counted reps and kept standards for them.
Saturday October 21st.
3 Rounds for Time of:
1,000 Meter Row,
50 Burpees,
50 Box Jumps,
800 Meter Run.
*Performed within a 50 Minute Time Cap.*

people working out in a group fitness class


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