From Daily WOD

Choose Carefully

CrossFit Templar – CrossFit

Choose Carefully (AMRAP – Reps)

3 Rounds

1 min max effort

GHD situps

Bike For Calories

DB Snatch(alternating arms)(50/35)

Box Jumps(24/20)

Ball Slams(50/30)

Ring Rows

Rest

Dripping Flavor

CrossFit Templar – CrossFit

Front Squat

Every 90 sec

2 unbroken Reps x 8

Athlete should build to their heavy set of 2 and try and remain at that heavy weight for all 8 sets (75%-85% ORM)

Metcon (AMRAP – Reps)

12 minutes

Even: ME Bar or Ring Muscle-ups

Odd: ME Calorie Row

Score is total number of muscle-ups and calories rowed

Booty Summer

CrossFit Templar – CrossFit

Metcon (Time)

3 Rounds

10 Deadlifts (135/95)

10 Burpee Box Steps (24/20)

2 Rounds

12 Deadlifts (165/125)

12 Burpee Box Steps

1 Round

14 Deadlifts (195/145)

14 Burpee Box Steps

Cash Out (no measure)

100 Sit-ups

4 minutes piriformis stretch

Snickering

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

8 minute AMRAP

6 Power Cleans(115/75)

6 Deck Squats

6 T2B

2 min Rest

Weight lifting section

3 min AMRAP

6 Squat Cleans

6 T2B

Athlete will have 2 scores.

First score will be total reps from both AMRAPS and second score will be the weight of the athletes heaviest Clean/Hang Clean

Metcon (Weight)

Weight lift section

8 minutes to find the heavist combo of 1 Clean(squat or power) and 1 Hang Clean(squat or power). Bar cannot touch the ground between lifts.

Past Demons

CrossFit Templar – CrossFit

Bench Press (3-3-3-3-3)

Complete 5 sets of 3 reps at the following percentages: 75%, 85%, 85%, 95%, 95%. Record you last two sets 2×3

Metcon (Time)

100 Wallballs (20/14 @ 10ft)

*EMOM staring at minute 1 execute 3 burpees for RX and 5 burpees for RX+

Check It Out!

CrossFit Templar – CrossFit

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Check It Out! Part 1 (AMRAP – Reps)

7 MIN AMRAP

2 KB Swing (1.5/1)

2 OH Lunges (45/25)

2 Parallette Jump

2 WB Situps (20, 14)

4, 4, 4, 4

6, 6, 6, 6

keep adding 2

2 min rest

1st, 2nd, 3rd place in the first AMRAP get to take 30, 20, 10 seconds off of the second AMRAP

Check It Out! Part 2 (Time)

For Time: Start where you finished in Part 1 and go back down to 2-2-2-2.

1st, 2nd, 3rd place in the second AMRAP get an extra 30, 20, 10 reps for the first AMRAP

No Spring For You

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

Interval Chipper

0-5min M.E. Burpee BoxJump(24/20)

5-9min 1RM Squat Clean

9-12min M.E. Bike for Cals

12-14min M.E S2OH(95/65)

14-15min M.E Rope Climb

Score is total reps, cals and weight lifted.

Must complete at least 1 rep at each movement to RX.

Justice

CrossFit Templar – CrossFit

Bench Press (2-2-2-2-2-2-2-2)

Every 90 sec

8 sets x 2 unbroken Reps

Athlete should build to their heavy set of 2 and try and remain at that heavy weight for all 8 sets

Metcon (AMRAP – Reps)

10 minutes

Buy In: 30 Calorie Row

AMRAP

8 Pull-ups

8 Hang Snatch (75/55)

2 minute Rest

Athlete will have two scores, reps from AMRAP and time for final 30 Calorie Row.

Metcon (Time)

30 Calorie Row for Time

Athlete will have two scores, reps from AMRAP and time for final 30 Calorie Row.