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Fiery Horns

CrossFit Templar – CrossFit

Bench Press (1)

Bench Press

20 minutes to find One Rep Max

*If you complete before 20 minutes has expired work on goal/skill

Metcon (Calories)

15 minutes

100 Air Squat to MB

75 Butterfly Sit-ups

50 KB Swings (1.5/1)

25 Chest to Deck push-ups

Max Effort Row for Calories

*Score is total calories rowed

Summer 1

CrossFit Templar – CrossFit Teens

Shoulder Press (3 x 3 x 3 x 3 x 3)

20 Butterfly Sit-ups between each set

Metcon (AMRAP – Reps)

5 Rounds

2 minutes

200M Run

12 OH Plate Lunges

Max Effort Burpees

1 minute Rest

Burning Parts

CrossFit Templar – CrossFit

Metcon (No Measure)

10min EMOM

Summer Goal work

Metcon (Time)

100 Double Unders

5 Squat Cleans(115/75)

80 Situps

5 Squat Cleans

60 Grasshoppers(L/R=1)

5 Squat Cleans

40 Box Jumps(24/20)

5 Squat Cleans

20 Bar Facing Burpees

25min time cap

Big Hitter

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

8 min AMRAP

8 Front Rack Lunges(95/65)

8 Pullups

Rest 4 minutes

8min AMRAP

8 S2OH

8 Toes to bar

RX+ 115/75/C2B Pullups

Crop Top

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

20 min AMRAP

300M Run / 400M Row

20 Wallballs (20/14 @ 10ft)

*2 Turkish Get-ups (equal on each arm) (1.5/1)

*Increase by 2 each round

Masters (14/10 @ 9ft) (1/.75)

*Run/Row counts as one rep

Passionate Puddles

CrossFit Templar – CrossFit

Front Squat (9-7-5-3-1+)

20 minutes

Front Squat

9 reps @ 50% of ORM

7 reps @ 60% of ORM

5 reps @ 70% of ORM

3 reps @ 80% of ORM

1+ reps @ 90% of ORM

10 Good Mornings after each set of Front Squats.

Record your set of 1+ reps @ 90%.

Metcon (Time)

20 minute time cap

6 Rounds for time

30 Double-unders

12 Hang DB Snatches (6 each arm) (50/35)

Masters (35/20)

RX+ Unbroken D/U

Starter Rope

CrossFit Templar – CrossFit

Metcon (Time)

4 Rope Climbs

400M Run

40 KB Swings (1.5/1)

2 minute Rest

3 Rope Climbs

300M Run

30 KB Swings

2 minute Rest

2 Rope Climbs

200M Run

20 KB Swings

2 minute Rest

1 Rope Climb

100M Run

10 KB Swings

Masters (1/.75)

Gas Pedal

CrossFit Templar – CrossFit

Bench Press

20minutes

9 reps @ 50% of ORM

7 reps @ 60% of ORM

5 reps @ 70% of ORM

3 reps @ 80% of ORM

1+ reps @ 90% of ORM

5 Ring Rows or 3 Deadhang Pull-ups after each set of Bench Presses

Record your set of 1+ reps @ 90%.

Metcon (Time)

18-15-12-9-6

Calorie Row

Thrusters (95/65)

Masters (75/45)

20 minute Time Cap

Tinged with Tears

CrossFit Templar – CrossFit

Metcon (Weight)

5 Rounds

Minute 1: 4 Clean and Jerks (# athletes choice)

Minute 2: 30 Sit-ups

Minute 3: 200M Run

MInute 4: Rest

Score is total weight lifted. In order to RX athlete must complete all required elements within the time frame.