By James Quinn

Home WOD 74

CrossFit Templar – CrossFit

Zoom Links

7:00AM Thursday: https://us04web.zoom.us/j/955375079

12:00PM Thursday: https://us04web.zoom.us/j/909197247

4:00PM Thursday: https://us04web.zoom.us/j/371078362

Warm-up

2 Rounds

1 minute: Jump Rope, Inch Worm Push-ups, Lunges, Rolling Toe Touches

Metcon (AMRAP – Reps)

WOD Brief: https://youtu.be/-cKmeRMqcVs

6 minutes

3 Dips

3 Box Steps

Increase reps by 3 each round (6, 9, 12…)

3 minute Rest

9 minutes

6 KB Swings (KB/DB/Gallon of Water)

6 Double-unders

Increase reps by 6 each round (12, 18, 24…)

Cash Out (no measure):

6 minute Side Plank Tabata

Home Wod 72

CrossFit Templar – CrossFit

Zoom Links

7:00AM Tuesday: https://us04web.zoom.us/j/981717224

12:00PM Tuesday: https://us04web.zoom.us/j/812839290

Warm-up

50 Jumping Jacks

40 Mnt Climbers

30 Air Squats

20 Frankenstiens

10 Inch Worm Push-ups

*Spend 3-4 minutes practicing each of the lifts from the WOD.

Metcon (AMRAP – Reps)

WOD Brief: https://youtu.be/M4GSIajRqNU

4 minute Tabata for each lift, separated by a 1 minute Rest

Deadlift (KB/DB/BB)

Hang Clean

Front Squat / Goblet Squat

Shoulder to Overhead

Note equipment and weight used for each lift in comments. Each tabata will be scored by the lowest rep interval for each lift. Athlete will add all four tabata scores together for a final score.

Cash Out (no measure):

4 minute Figure Four Stretch

4 minute Couch Stretch

40 PVC Pass Throughs

Murph

CrossFit Templar – CrossFit

Info

Keep in mind the following: Templar will not have pull-up bars available. Red/Blue mats and AB mats will be available. Dress and be prepared for wet weather (bring towels). I encourage you to watch the WOD Brief and the Pull Substitute Video and come up with a plan prior to class.

WOD Brief: https://youtu.be/IsUf_4u6YZ0

Pull Substitute Video: https://youtu.be/R7JnIMkkMjg

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Modified Murph (Time)

Modified Murph (no pulls)

1 mile Run

200 Push-ups (hand release)

300 Air Squats

400 Sit-ups

1 mile Run

Home wod 68 Nifty Nancy

CrossFit Templar – CrossFit

Warm-up

400M Run

2 Rounds

30 Jumping Jacks

20 Air Squats

10 PVC Pass passthru

Metcon (Time)

WOD Brief: https://youtu.be/7N4pUDvuNws

“Nifty Nancy”

5 Rounds for Time

400M Run

15 Overhead Squats (DB, KB, Barbell, PVC – note what you used in comments)

Coming to an Outdoor WOD Class? Bring your weights!

Cash Out (no measure):

4 minutes Figure 4 Stretch

50 Plank Taps (try to keep from rocking, stay tight)

Home Wod 67

CrossFit Templar – CrossFit

Zoom Links

7:00AM Thursday: https://us04web.zoom.us/j/955375079

12:00PM Thursday: https://us04web.zoom.us/j/909197247

4:00PM Thursday: https://us04web.zoom.us/j/371078362

Warm-up

50 Jump Ropes

25 Air Squats

10 Rolling Toes Touches

5 Inch Worm Push-ups

Metcon (AMRAP – Reps)

WOD Brief: https://youtu.be/73Biwy1cIvI

6 minute Tabata: Double-unders

1 minute Rest

5 minute Tabata: Sit-ups

1 minute Rest

4 minute Tabata: Overhead Alternating Stationary Lunges

1 minute Rest

3 minute Tabata: Burpees

A Tabata is 20 seconds of work followed by 10 seconds of rest for a set number of intervals pending the assigned time. Your score is the lowest number of reps in an interval. In the end athletes will have 4 different Tabata scores, one from each exercise.

Cash Out (no measure):

4 minute Side Plank Tabata

Home Wod 66

CrossFit Templar – CrossFit

Warm-up

2 Rounds

200M Run

20 Lunges

15 Sit-ups

10 Push-ups

Metcon (AMRAP – Rounds and Reps)

WOD Brief: https://youtu.be/HAMvfqSYmRM

20 minute AMRAP

200M Run w/ Med Ball (20/14) (sub: vest or any kind of weight)

15 Med Ball Thrusters (sub KB/DB/BB)

30 Mason Twists

RX+ (30/20)

For those of you attending outdoor classes at the gym we have Med Balls for athletes to use. If you would like to bring one from home you are welcome to as well.

Cash Out (no measure):

Bring Sally Up: Plank Hold (see WOD Brief for details)

Home WOD 65

CrossFit Templar – CrossFit

Zoom Links

7:00AM Tuesday: https://us04web.zoom.us/j/981717224

12:00PM Tuesday: https://us04web.zoom.us/j/812839290

4:00PM Tuesday: https://us04web.zoom.us/j/265854992

Warm-up

2 Rounds

30 Seconds: High Knees, Inch Worm Push-ups, Butt Kicks, Frankensteins

Take 2-3 minutes to warm-up the lifting sequence.

Metcon (AMRAP – Reps)

WOD Brief: https://youtu.be/1KsDoL1e1-Q

24 minute EMOM

Option 1: Even DB or KB

Left Arm: 6 Deadlifts, 4 Hang Cleans, 2 Shoulder to Overhead

Right Arm: 6 Deadlifts, 4 Hang Cleans, 2 Shoulder to Overhead

Option 2: Even Barbell

8 Deadlifts, 6 Hang Cleans, 4 Shoulder to Overhead

Odd: Max Effort Burpee Box Step-ups

Score is the total number of Max Effort reps. Note object and weight use in even minute in comments.

Cash Out (no measure):

30 Pulls (pull-ups, table pulls, towel rows)

800M’s worth of Running

*Divide reps as you see fit