CrossFit Templar – CrossFit

Metcon (Time)

100 DR/ DU

80 Situps

60 KB Swings(2p/1.5)

40 Ring Rows

20 G2OH (25/15)

Masters(1.5/1)(15/10)

*Every 3 min 8 Burpees

CrossFit Templar – CrossFit

Squat Clean (1-1-1-1-1)

Athletes will have 10min to build a 1RM squat clean.

Rest 5 min then

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
squat cleans

CrossFit Templar – CrossFit

Goat Day (No Measure)

On the Minutes x 20 min

Odd minute Goat 1

Even minute Goat 2

You will choose 2 developing skills,aka goats, that you are working on, the first minute you will do enough reps (5-10) to be challenged, the second minute you will do the same thing with another developing skill.

If you have everything perfect please let the trainer know and we will provide assistance with selecting options.

You can also think about those things you do not like to see in WODs. For example “Just great we are doing X again, I stink at X.” X would be one of your goats.

Metcon (3 Rounds for calories)

3 Rounds

Max Effort 1 min bike for cals

Rest as needed between sets

CrossFit Templar – CrossFit

Metcon (Time)

5 Rounds

25 Wallballs(20/14)

20 Pullups

15 Burpees Box Jump (24/20)

Masters(14/10)

CrossFit Templar – CrossFit

Metcon (Weight)

Every 90sec x 12 rounds

1 Squat Snatch

1 Wall Climb

Athletes choose wt on snatch. Score is total wt lifted for all rounds.

Wt can be changed at any time.

Double-Unders

Athlete will have 7 minutes to do as many reps unbroken as possible. Athletes may do as many sets as desired and rest as desired.

CrossFit Templar – CrossFit

Camp wapo

Metcon (AMRAP – Reps)

5 rounds

MIn 1:Bike(11/8)

Min 2: 7 Sandbag cleans(100/70)

Min 3:Row(14/10)

Min 4:M.E. TGU(1.5/1p)

Min 5:Rest

Score is M.E. Turkish Get Ups. You must complete all movements in the minute to RX the wod.

Metcon (AMRAP – Reps)

5 rounds

MIn 1:Bike(11/8)

Min 2: 7 Sandbag cleans(100/70)

Min 3:Row(14/10)

Min 4:M.E. TGU(1.5/1p)

Min 5:Rest

Score is M.E. Turkish Get Ups. You must complete all movements in the minute to RX the wod.

CrossFit Templar – CrossFit

20 Rep Back Squat (20)

15min to complete

Metcon (AMRAP – Reps)

12min AMRAP

10 Deck Squats

10 DR/DU

10 Parallette Passthru(Front &Back =2 Reps)

30 Regular Double Unders

CrossFit Templar – CrossFit

Metcon (Time)

25 T2B

50 Box Jumps(24/20)

75 KB Swings(1.5/1p)

100 DB Single Arm S2OH(50/35)May divide as needed

75 KB Swings

50 Box Jumps

25 T2B

Masters(Step ups, 1p/.75),35/25 DB)

CrossFit Templar – CrossFit

Metcon (Time)

Buy in:500m row

10 Rounds

3 Squat Cleans(95/65)

3 Bar Facing Burpees

Masters(75/55)

No Measure

Cashout:

50 Good Mornings

Accumulate 90 sec L-sit or 3 min Hollow Hold

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

18min AMRAP

400m run

20 Walking Lunges

200m run

40 Situps

400m run counts as 2 reps.

200m run counts as 1 reps.