Choose Carefully

By: James Quinn

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

By: James Quinn

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

By: James Quinn

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

By: James Quinn

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

By: James Quinn

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+


Gone Black

By: James Quinn

CrossFit Templar – CrossFit

Metcon (Time)

7 Rounds

15 Overhead Squats (75/55)

5 Deadhang Pull-ups

10 Push Press (75/55)

50 Double-Unders


Check It Out!

By: James Quinn

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