Toenail

By: James Quinn

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

3 rounds

2 min

200M

8 C2D Push-ups

Max Effort SDLHP (1.5/1)

2 min

200M

8 C2D Push-ups

Max Effort KB Swings

2 min

200M

8 C2D Push-ups

Max Effort Goblet Squats

2 min Rest

Round 2 distance 150M

Round 3 distance 100M

Score is total Max Effort reps. Athlete must complete at least one KB movement per 2 min interval in order to RX.


Rumbled Ready

By: James Quinn

CrossFit Templar – CrossFit

Clean/Hang clean 1RM (Weight)

15 min

Build to your heaviest set of:

1 Clean

1 Hang Clean

Athlete may squat or power, but bar may not touch the ground in between clean /hang clean.

Metcon (AMRAP – Reps)

10 min AMRAP

2 Cleans (75% of ORM achieved today)

3 Hang Cleans

10 Pull-ups


Shattered Belly

By: James Quinn

CrossFit Templar – CrossFit

Metcon (No Measure)

10 min EMOM (no measure)

Minute 1: Rope Climb(s)

Minute 2: Plank Hold

Athletes should focus on working technique in the Rope Climb.
Some technique tips

https://www.youtube.com/watch?v=53WgYmEwGh4

Metcon (Time)

3 Rounds

500M Row / 400M Run

15 Deadlifts (225/155)

10 HSPU

RX+ Deficit HSPU 45#


Opening Day

By: James Quinn

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

10 minutes AMRAP

10 Wallballs (20/14 @ 10ft)

20 Sit-ups

5 minute Rest

10 minute EMOM

8 Overhead Squats (75/55)

Max Effort Barbell Burpees

Athlete will combine scores for total reps, 8 OHS count as part of rep score.


Crossfit Total

By: James Quinn

CrossFit Templar – CrossFit

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)


Rotten to the Core

By: James Quinn

CrossFit Templar – CrossFit

Rotten to the Core (AMRAP – Reps)

16 min amrap

2 mason twists

2 parelette Jumps

2 up downs

4,4,4

6,6,6

2 min rest

400m Run (Time)

Max Effort 400m Run


Practice it Right

By: James Quinn

CrossFit Templar – CrossFit

Metcon (Time)

For Time:

Athlete can complete in any sequence and partition as needed

10 Rope Climbs

1600M Run

5,000/3,000 # of Hang Snatches