From Daily WOD

Triple Squek

CrossFit Templar – CrossFit

Bench Press (5-5-5)

*Build to a heavy set of 5 then complete 3 sets at that weight. Make sure to reference old bench weights.

Metcon (AMRAP – Reps)

Tabata

Hang Snatch (75/55)

1 min Rest

SDLHP

1 min Rest

Back Squat

RX+ (95/65)

Score is the 3 Tabata scores added together.

Hidden Squeak

CrossFit Templar – CrossFit

Front Squat (5-5-5)

*Build to a heavy set of 5 then complete 3 sets at that weight. Make sure to reference old front squat weights.

Metcon (AMRAP – Reps)

3 Rounds

2 minutes

200M Run

Max Effort KB Swings (1.5/1)

2 minutes

200M Run

Max Effort Wallballs (20/14 @ 10ft)

1 minute Rest

Score is total number of KB & WB reps.

End of School Patio Nights

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

4 rounds 1 min rest between rounds

1 min max effort reps at each station.

Wipers (135/95)

Deck squats

Ball slams (30/50)

Bike for calories

Dumbbell ground to overhead alternating arms (50/35)

Popped Out

CrossFit Templar – CrossFit

Shoulder Press (5-5-5)

*Build to a heavy set of 5 then complete 3 sets at that weight. Make sure to reference old shoulder press weights.

Metcon (AMRAP – Reps)

12 min AMRAP

100M Run

20 Box Steps Ups (24/20)

10 Thrusters (75/55)

RX+ Box Jumps (115/75)

Run counts as 1 rep

White

CrossFit Templar – CrossFit

White (Time)

5 Rounds for time of:

3 Rope Climbs, 15′

10 Toes-To-Bar

21 Walking Lunge Steps (45# plate overhead)

400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here

Black Puddle

CrossFit Templar – CrossFit

Back Squat (5-5-5)

*Build to a heavy set of 5 then complete 3 sets at that weight. Make sure to reference old back squat weights.

Metcon (Time)

10 Rounds

3 Snatches (95/65)

30 Double-unders

RX+ 135/95

Murph Hangover

CrossFit Templar – CrossFit

Murph Hangover (AMRAP – Reps)

4 Rounds

4min AMRepsAP

4 Burpees

6 Hang Cleans

8 Wallball Situps(20/14 @ 5ft)

2 min rest between rounds

RX 115/75 RX+ 135/95