From Daily WOD

Mainsite WOD 17Dec15

CrossFit Templar – CrossFit

Mainsite WOD 17Dec15 (AMRAP – Reps)

Complete as many reps as possible in 20 minutes of:

2 Rope Climbs (15 ft)

20 Pistols (alternating 10/leg)

40 double-unders

Mainsite WOD 17Dec15 (AMRAP – Reps)

Complete as many reps as possible in 20 minutes of:

2 Rope Climbs (15 ft)

20 Pistols (alternating 10/leg)

40 double-unders

Poor Choices

CrossFit Templar – CrossFit

Metcon (Time)

1600M Run / 2000M Row / 2 mile Bike (changed due to weather)

100 Wallballs(20/14 @ 10ft)

100ft Handstand Walk

60 Toes to Bar

Athlete may divide exercises as they see fit.

Move Beyond

CrossFit Templar – CrossFit

Snatch (1-1-1-1-1)

Athletes will have 20 min to establish a 1 rep max of a Snatch.

After Snatching athlete will do only ONE of the following metcons

Metcon (7 Rounds for time)

Sprints x7

Metcon (Calories)

10min max effort bike for calories

343

CrossFit Templar – CrossFit

343 (Time)

Hero WOD “343″ in honor of the 343 firefighters lost on 9/11/01

100 Deadlifts (145#, 115#)

100 Power Cleans (95#, 65#)

100 Ground to Overhead (65#, 35#)

43 Burpees

*WOD may be done individually or with a partner

Soft Hands

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

10 min EMOM (no measure)

Minute 1: Handstand work

Minute 2: 100M Run w/ MB overhead

4 Rounds

Minute 1: 10 Back Squats (no racks / # athletes choice)

Minute 2: 25 Sit-ups

Minute 3: ME Handstand Push-ups

Minute 4: Rest

Score is total lifted and HSPU

Three Wheeler

CrossFit Templar – CrossFit

Metcon (2 Rounds for weight)

10min EMOM

3 Deadlifts

2 Hang Cleans

1 Jerk

Athlete will record lightest and heaviest weight lifted.

Metcon (Time)

3 Rounds

21 Wallballs(20/14@10ft)

15 KB Swings(1.5p/1p)

9 Pullups

Hands Down

CrossFit Templar – CrossFit

A memorial wod will be performed Saturday to honor all those who are serving or who have served.

Metcon (AMRAP – Reps)

15 minute AMRAP

100M Run

25 Jumping Squats (to MB)

*1 Wall Climb

*Each round wall climbs increase by 1

RX+ 10ft Handstand Walk – each round increase walk by 10ft

**A minimum of 5ft must be walked in order to continue the HS walk

***Run counts as 1 rep, each 10ft section counts as a rep.

Cash Out (no measure)

100 Sit-ups or GHD

50 Good Mornings