Announcements

We have just started another strength cycle which will bring us through the month of May. The lifts will be Bench Press, Front Squat and Power Clean.

March, April and May will feature Hero WOD Friday. During this time we will also be beginning to prepare for Memorial Day Murph. Which will feature vest weighted WODs starting in April (athletes will beresponsible for bringing in their own vest when programmed, all “vest” options will be RX+).

Please do not hesitate to reach out to a coach with questions!

CrossFit Templar – CrossFit

Metcon (Time)

Buy In: 1,000M Row

5 Rounds

10 KB Swings (1.5/1)

10 Goblet Squats

10 SDLHP

10 KB Lunges

RX+ (2/1.5)

Masters (1/.75)

Announcements

We have just started another strength cycle which will bring us through the month of May. The lifts will be Bench Press, Front Squat and Power Clean.

March, April and May will feature Hero WOD Friday. During this time we will also be beginning to prepare for Memorial Day Murph. Which will feature vest weighted WODs starting in April (athletes will beresponsible for bringing in their own vest when programmed, all “vest” options will be RX+).

Please do not hesitate to reach out to a coach with questions!

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

4 minute plank tabata

5 minute AMRAP

3 barbell rows (105/75)

6 tricep dips

9 bulgarian squats

2 minute ME hand release push ups

5 minute AMRAP

3 barbell rows (105/75)

6 tricep dips

9 bulgarian squats

4 minute plank tabata

RX+ 20# vest for planks and push ups

Score is total reps for AMRAP and ME push ups.

Announcements

We have just started another strength cycle which will bring us through the month of May. The lifts will be Bench Press, Front Squat and Power Clean.

March, April and May will feature Hero WOD Friday. During this time we will also be beginning to prepare for Memorial Day Murph. Which will feature vest weighted WODs starting in April (athletes will beresponsible for bringing in their own vest when programmed, all “vest” options will be RX+).

Please do not hesitate to reach out to a coach with questions!

CrossFit Templar – CrossFit

Broken Sunglasses (AMRAP – Reps)

Sally: chose your own weight (back squat)

2 minute rest

Then: EMOM (45 seconds work, 15 second rest)

0-4 Minutes: PVC jumps (24/20)

4-8 minutes: bike for calories

8-12 minutes: pass throughs

2 minute rest

Sally part 2: chose your own weight (press)

Total score is weight lifted in Sally plus the number of reps for each EMOM.

Example: Davelifts 400 pounds for Sally, does 100 jumps, 100 calories, 100 pass throughs, lifts 200 for second Sally. Score is 900 reps.

To RX the wod, you must complete all the Sally hits/holds.

Announcements

We have just started another strength cycle which will bring us through the month of May. The lifts will be Bench Press, Front Squat and Power Clean.

March, April and May will feature Hero WOD Friday. During this time we will also be beginning to prepare for Memorial Day Murph. Which will feature vest weighted WODs starting in April (athletes will beresponsible for bringing in their own vest when programmed, all “vest” options will be RX+).

Please do not hesitate to reach out to a coach with questions!

CrossFit Templar – CrossFit

Marco (Time)

3 Rounds for Time

21 Pull-Ups

15 Handstand Push-Ups

9 Thrusters (135/95 lb)
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here

Announcements

We have just started another strength cycle which will bring us through the month of May. The lifts will be Bench Press, Front Squat and Power Clean.

March, April and May will feature Hero WOD Friday. During this time we will also be beginning to prepare for Memorial Day Murph. Which will feature vest weighted WODs starting in April (athletes will beresponsible for bringing in their own vest when programmed, all “vest” options will be RX+).

Please do not hesitate to reach out to a coach with questions!

CrossFit Templar – CrossFit

Lazy Choice (Weight)

22 minutes

Even Minute: 3 Power Cleans (# athletes choice)

Odd Minute: 25 Sit-ups

In order to RX the athlete must complete all sit-ups and lifts within the minute.

Score is the total weight lifted. Athletes may adjust weight as they see fit.

Announcements

We have just started another strength cycle which will bring us through the month of May. The lifts will be Bench Press, Front Squat and Power Clean.

March, April and May will feature Hero WOD Friday. During this time we will also be beginning to prepare for Memorial Day Murph. Which will feature vest weighted WODs starting in April (athletes will beresponsible for bringing in their own vest when programmed, all “vest” options will be RX+).

Please do not hesitate to reach out to a coach with questions!

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

Station 1 / 4min AMRAP

8 Pull-ups

8 Wallballs (20/14 @ 10ft)

2 minute Rest

Station 2 / 4min AMRAP

8 Calorie Row

8 Rower Jump Burpees

2 minute Rest

Station 3 / 4min AMRAP

8 Calorie Bike

8 Alt DB Clean & Jerks (50/35)

2 minute Rest

Station 4 / 4min AMRAP

8 Box Jumps (24/20)

8 KB Swings (1.5/1)

RX+ (30/20 @10ft), Double DB Clean and Jerk

Masters (14/10 @ 9ft), (35/20), Box Steps, (1/.75)

Announcements

We have just started another strength cycle which will bring us through the month of May. The lifts will be Bench Press, Front Squat and Power Clean.

March, April and May will feature Hero WOD Friday. During this time we will also be beginning to prepare for Memorial Day Murph. Which will feature vest weighted WODs starting in April (athletes will beresponsible for bringing in their own vest when programmed, all “vest” options will be RX+).

Please do not hesitate to reach out to a coach with questions!

CrossFit Templar – CrossFit

Front Squat (Build to a heavy set of 5 reps. Complete 3 sets of 5 reps at that heavy weight.

Between each set execute 15 good mornings.)

Metcon (Time)

4 rounds for time

1 minute Plank Hold

24 Alt Overhead Plate Lunges (45/35)

12 Toes to Bar

Masters (35/15)

Announcements

We have just started another strength cycle which will bring us through the month of May. The lifts will be Bench Press, Front Squat and Power Clean.

March, April and May will feature Hero WOD Friday. During this time we will also be beginning to prepare for Memorial Day Murph. Which will feature vest weighted WODs starting in April (athletes will beresponsible for bringing in their own vest when programmed, all “vest” options will be RX+).

Please do not hesitate to reach out to a coach with questions!

CrossFit Templar – CrossFit

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

8 Deadlift (225/155)

12 Drag Rope D/U

8 Burpee Box Step (24/20)

RX+ (275/185)

Masters (165/105)

Announcements

We have just started another strength cycle which will bring us through the month of May. The lifts will be Bench Press, Front Squat and Power Clean.

March, April and May will feature Hero WOD Friday. During this time we will also be beginning to prepare for Memorial Day Murph. Which will feature vest weighted WODs starting in April (athletes will beresponsible for bringing in their own vest when programmed, all “vest” options will be RX+).

Please do not hesitate to reach out to a coach with questions!

CrossFit Templar – CrossFit

Wear Your Fast Shoes (3 Rounds for reps)

2 minutes ME Shuttle Run

Then

12 minutes to complete

120 seconds of Hollow Hold

25 Dead Hang Pull Ups

50 Plank Walks

100 Curtsy Lunges

(Divide as needed)

Then

2 minute ME Shuttle Run

1 minute rest

6 minute EMOM

15 unbroken KB swings (1.5/1p)

1 minute rest

2 minute ME Shuttle Run

(Rx+ Shuttle Runs with 20# vest)

Score is number of shuttle runs.

Announcements

We have just started another strength cycle which will bring us through the month of May. The lifts will be Bench Press, Front Squat and Power Clean.

March, April and May will feature Hero WOD Friday. During this time we will also be beginning to prepare for Memorial Day Murph. Which will feature vest weighted WODs starting in April (athletes will beresponsible for bringing in their own vest when programmed, all “vest” options will be RX+).

Please do not hesitate to reach out to a coach with questions!

CrossFit Templar – CrossFit

Ooof.. Is all I gotta say (Time)

For Time:

Until you complete 50 Thrusters (95/65)

20KB Swings

16 KB OH Lunges

10 Goblet Squats

1 Set of Unbroken Thrusters (95/65)***

*** IF you set down the barbell, you must complete another round

Score is the time when you complete 50 Thrusters
The goal is to complete big sets, think sets of 10 or more