From Daily WOD

Dwarven Hammer

CrossFit Templar – CrossFit

Metcon (No Measure)

20 minutes to complete

Deadlift (90% of 1RM)

70% 1X3

80% 1X3

90% 3+

80% 3+

Athlete will record 90% 3+ and 80% 3+

Deadlift (90% 3+)

Deadlift (80% 3+)

Metcon (AMRAP – Reps)

AMRAP 15

Buy in – 30 Cal Row

6 Squat Cleans RX 135/95

10 Barbell Burpees

25 Sit-ups

RX+ (165/115)

Frozen Puck

CrossFit Templar – CrossFit

Frozen Puck (AMRAP – Reps)

8 min EMOM

Even: plank

Odd: ME Air Squats

RX+ 20lb vest

4 min rest

Score is total Air Squats

Frozen Puck B (Time)

3 Rounds for Time

400M Run

12 Power Snatches (95/65)

6 HSPU

Athletes will have two scores, number of Air Squats and time for 3 Rounds.

Finger Smash

CrossFit Templar – CrossFit

Metcon (No Measure)

EMOM x 10

3-5 Muscle Ups

Bar or Ring

Metcon (AMRAP – Reps)

10min AMRAP

5 Shoulder to Overhead(135/95)

10 Situps

5 Bar Facing Burpees

Tabata it Twice

CrossFit Templar – CrossFit

Metcon (2 Rounds for reps)

Tabata (8 rounds each of 20sec reps, 10sec rest)

Toes To Bar

Overhead Squats (45/33)

Then 2 minute rest.

Toes To Bar

Overhead Squats (45/33)

Athlete will have 2 scores 1st tabata scores totaled and then second tabata scores totaled.

For example if you get 5 T2b and 10 OHS your score would be 15.

Jackie

CrossFit Templar – CrossFit

Metcon (No Measure)

20 minutes

Shoulder Press (Use 90% of 1RM)

65% 1X5 *

75% 1X5 *

85% 5+ *

75% 5+

*Between each set of shoulder press do a set of Max effort strict Pull ups or Ring rows

Athlete will record 1×5+ of 85% and 75%.

Shoulder Press (5+@85%)

Shoulder Press (5+@75%)

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Metcon (No Measure)

Cash out (no measure)

50 GHD/Sit-ups

50 Hand release pushups

Toe Clippings

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

4 Rounds

4 minute AMRAP

2 Cleans (115/75)

3 Hang Cleans

4 Front Squat

20 Double-unders

2 minute Rest between rounds

RX+ (155/105) & Unbroken D/U

Start Somewhere

CrossFit Templar – CrossFit

Metcon (Time)

800M Run

40 Air Squats

20 Burpees

600M Run

30 Air Squats

15 Burpees

400M Run

20 Air Squats

10 Burpees

200M Run

10 Air Squats

5 Burpees

RX+ 20# Weight Vest

King of Wishful Thinking

CrossFit Templar – CrossFit

Deadlift (5-5-5+@85%,5+@75%)

20 minutes

Deadlift (Use 90% of 1RM)

65% 1X5 –

75% 1X5 –

85% 5+

75% 5+

Athlete will record 1×5+ of 85%

Record your 85% using this

Deadlift (5-5-5+5+)

Use this to record 75% 5+

Metcon (AMRAP – Reps)

3 Rounds:1 minute Max Effort

Alt Lunges

Sit-ups

Box Jumps 24/20

Bike for Cals

GHR

Sandbag Cleans 100/70

Rest