From Daily WOD

Banks Closed/Rd2:WOD55

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

Banks Closed”

6 Rounds

2 minutes

7 Clean and Jerks (115/75)

Max Effort Burpee Box Step

2 minute Rest

RX+ (155/105) Burpee

Box Jumps

Masters (95/65)

Score is total number of Burpee Box Steps/Jumps

Metcon (AMRAP – Reps)

Home WOD RD2:WOD55

6 Rounds

2 minutes

8 Clusters (deck squat, air squat, burpee, jumping jack)

Max Effort Box Steps or Jumps

2 minute Rest

Score is total number of Steps/Jumps

Dragon/RD2:WOD54

CrossFit Templar – CrossFit

Deadlift (1-1-1-1-1)

Athletes will have 20 minutes to warmup and complete a heavy 1RM Deadlift

Metcon (AMRAP – Reps)

5 min rest

7min AMRAP

7 Thrusters(75/55)

5 Hang Cleans

3 C2B Pullups

RX+(95/65)&Bar MU

Deck of Cards (Time)

Complete the entire deck for time

Draw cards from a standard 52-card deck + 2 Jokers

Each card draw determines the exercise which to do and the number of reps.

Face cards=10, Aces=11

Hearts= Pushups

Diamonds=Situps

Clubs=Jumping Air Squats

Spades=Burpees

Jokers=90 sec plank hold

Spicy Snowflake/RD2:WOD52

CrossFit Templar – CrossFit

Metcon (Time)

“Spicy Snowflake”

For Time

18-15-12-9-6-3

Barbell Burpees

Hang Snatch (95/65)

RX+ (115/75)

Masters (75/45)

Cash Out (no measure)

4 minutes Figure 4 Stretch

4 sets Max Effort Deadhang Pull-ups

Metcon (Time)

At Home RD2:WOD52

For Time

18-15-12-9-6-3

Burpees

Hang Snatch (KB, DB, BB, PVC)

Cash Out (no measure)

4 minutes Figure 4 Stretch

4 sets Max Effort Pulls

Who’s Thirsty/RD2:WOD51

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

Who’s Thirsty”

10 minute AMRAP

14 Drag Rope D/U

7 Overhead Squats (75/55)

4 minute Rest

RX+(95/65)

Masters(65/35)

Metcon (Time)

Who’s Thirst part 2

7 Rounds

7 KB Swings (1.5/1)

7 Goblet Squats

Athlete will have 2 scores, reps in AMRAP and time taken to complete 7 rounds.

Metcon (AMRAP – Reps)

At Home RD2:WOD51

10 minute AMRAP

14 Jump Ropes

7 Overhead Squat (DB, KB, BB, broomstick)

4 minute Rest

Metcon (Time)

Rd2:WOD51b

7 Rounds

7 Deck Squats

7 Burpees

Athlete will have 2 scores, reps in AMRAP and time taken to complete 7 rounds.

40oz/Rd2:WOD50

CrossFit Templar – CrossFit

Metcon (Time)

“40oz”

For Time

40 Cal Row

40 Sit-ups

40 Back Rack Lunges (95/65)

40 Sit-ups

40 SDLHP

40 Sit-ups

40 Shoulder to Overhead

40 Sit-ups

40 Cal Row

RX+ (115/75)

Masters (75/45)

Metcon (Time)

At Home RD2:WOD50

For Time

20 Burpees

40 Sit-ups

40 Weighted Lunges

40 Sit-ups

40 SDLHP

40 Sit-ups

40 Shoulder to Overhead

40 Sit-ups

20 Burpees

Worked Over/RD2:WOD 49

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

15 minutes

2 Chest to Deck Push-ups

2 Hang Cleans (115/75)

2 Pull-ups

Increase reps by 2 each round. Score is total reps.

RX+ (135/95)

Masters (95/55)

Cash Out (no measure)

60 Good Mornings

4 minutes Plank Holds

Divide as needed.

Metcon (AMRAP – Reps)

At Home RD2:WOD49

15 minutes

2 Check to Deck Push-ups

2 Step-ups

2 Dips

Increase reps by 2 each round. Score is total reps.

Cash out (no measure)

60 Good Mornings

4 minutes Plank Holds

Divide up as needed.

Sour Giggle/Rd2:WOD48

CrossFit Templar – CrossFit

Metcon (Weight)

Sour GIggle

20 minutes

Even: 5 Front Squat (weight is athletes choice)

Odd: 30 Double-unders

RX+ Unbroken D/U

Score is the total amount of weight lifted. Weight may be changed as needed, but all 5 reps need to be completed within the 1 minute time frame. Racks not allowed. Athletes may squat clean first rep.

Metcon (AMRAP – Reps)

At Home RD2:WOD48

20 minutes

Even: Max Effort Jumping Squats

Odd: 10 V-ups

Score is total number of Jumping Squats.

Popup/RD2:WOD47

CrossFit Templar – CrossFit

Power Clean (1-1-1-1-1)

Athletes will have 15min to work up to a heavy 1RM power clean

Metcon (AMRAP – Reps)

Rest 5 min

15min AMRAP

5 Hang Cleans(155/105)

10 Box Jump Overs(24/20)

15 Situps

Double-Unders

Home WOD

Athletes will have 10minutes to work up to a max effort set of unbroken double unders. athletes will have as many attempts as desired within the time allowed.

Metcon (AMRAP – Reps)

Home WOD

Rest 5 minutes

15min AMRAP

5 G2OH with Object(DB/BB/Plate/etc)

10 Jumping Lunges

15 Situps

Rowing Helen/RD2:WOD46

CrossFit Templar – CrossFit

Rowing Helen (Time)

3 Rounds

400m Row

21 KB Swings(1.5/1p)

12 Pullups

Compare to 29th Dec 2013

Metcon (Time)

At Home RD2:WOD46

3 Rounds

400M Run/ 400M Run / 800M Bike/ 40 Burpees / 150 Jump Ropes

21 Swings (KB, DB, Mike Jug)

12 Pulls (table, towel, sdlhp, bent rows)

Bust a Gut/RD2:WOD45

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

9 minute AMRAP

6 Shoulder Press (75/55)

12 Butterfly Sit-ups

3 minute Rest

9 minute AMRAP

6 Toes to Bar

12 Burpees

RX+ (95/65)

Masters (75/45)

Score is total number of reps.

Metcon (AMRAP – Reps)

At Home RD2:WOD45

18 minute AMRAP

6 Chest to Deck Push-ups

12 Butterfly Sit-ups

6 Burpees

12 Mason Twists (Soccer ball, KB, DB, MB)