From Daily WOD

Three for One

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

8 min AMRAP

8 hang cleans

10 wallballs(20/14)

12 sit-ups

14 lunges

2 min rest

7 min AMRAP

7 hang cleans

9 wallballs

11 sit-ups

2 min rest

6 min AMRAP

6 hang cleans

8 wallballs

Weights

RX women: 55/75/95

RX men: 75/115/135

RX+ women: 65/95/115

RX+ men: 95/135/155

Wrecked

CrossFit Templar – CrossFit

500m Row (Time)

Max Effort 500m Row
4 minute Rest

500m Row (Time)

Max Effort 500m Row
4 minute Rest

Metcon (Time)

For Time

21-15-9

KB SDLHP (2/1.5)

Burpees

Flame Game

CrossFit Templar – CrossFit

Bench Press (10 x 7 x 5 x 3 x 1)

Athletes have 15 minutes to complete all 5 sets. As reps decrease weight should increase.

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

10 Wallball Situps (20/14 @ 5ft)

10 Bulgarian Lunges (5 per leg)

Iron Lung

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

5 Rounds

3 minutes

250M Row

7 Clean & Jerks

Max Effort Barbell Burpees

1 minute Rest

RX 125/85

RX+ 155/115

Score is total number of Barbell Burpees.

Added Energy

CrossFit Templar – CrossFit

Metcon (Time)

For Time:

3 Rounds

15 Thrusters (45/35)

5 DH Pull-ups

10 Box Step-ups (24/20)

1 minute Rest

2 Rounds

15 Thrusters (95/65)

5 DH Pull-ups

10 Box Step-ups

1 minute Rest

1 Round

15 Thrusters (135/95)

5 DH Pull-ups

10 Box Step-ups

Annie & Einna

CrossFit Templar – CrossFit

Metcon (Time)

Annie

50 D/U & Situps

40 D/U & Situps

30 D/U & Situps

20 D/U & Situps

10 D/U & Situps

Rest 2 minutes

Einna

10 D/U & Situps

20 D/U & Situps

30 D/U & Situps

40 D/U & Situps

50 D/U & Situps

RX+ Unbroken D/U for all and GHD Situps for 1 sets of Situps

Score is total time including rest

Metcon (Time)

Annie

50 D/U & Situps

40 D/U & Situps

30 D/U & Situps

20 D/U & Situps

10 D/U & Situps

Rest 2 minutes

Einna

10 D/U & Situps

20 D/U & Situps

30 D/U & Situps

40 D/U & Situps

50 D/U & Situps

RX+ Unbroken D/U for all and GHD Situps for 1 sets of Situps

Score is total time including rest

Black Friday Hangover

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

Kettlebell Tabata

4 min each exercise:

KB Swings

Goblet squats

KB clean & press (change arms every 20 seconds)

SDLHP

Rx: (1/1.5)Rx+:(1.5/2)

Score is lowest round of each exercise

Metcon (No Measure)

Cash Out (no measure)

1000m row

30 ghd Situps

30 good mornings

Partition reps as desired

Food Coma

CrossFit Templar – CrossFit

Metcon (Weight)

EMOM x 10

2 Jerks(Split or Push) from rack

Heaviest and Lightest sets combined

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP

1 Strict HS pushup

2L Farmer Carry(2P/1.5)

6 Power Snatches(95/65)

6 Bar facing Burpees



2 Strict HS pushup

2L Farmer Carry(2P/1.5)

6 Power Snatches(95/65)

6 Bar facing Burpees



3 Strict HS pushup

2LFarmer Carry(2P/1.5)

6 Power Snatches(95/65)

6 Bar facing Burpees



3 Strict HS pushup

Same



2 Strict HS pushup

Same



1 Strict HS pushup

Same



1 HSPU

Same

——

2 HSPU

Same



3 HSPU

Same

Continue sequence until time expires

Thoughtless

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

12 minutes

1 Deadhang Pull-up

1 OHS

2 DH P/U

2 OHS

*Increase reps by 1 each round.

RX (75/55)RX+ (135/95)

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
2 minute Rest

3 minutes

Max Effort Unbroken Double-unders

Athlete will have 2 scores, Total number of reps in AMRAP and Max Effort unbroken D/U’s.