CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

At Home WOD

Warm-up

6 minute mixed tabata: lunges, jumping jacks, burpees, good mornings

WOD

20 minute AMRAP

Even: 30 Air Squats

Odd: Max Effort Jump Rope

Score is total number of jump ropes.

Metcon (Weight)

“Wet Feet”

20 minute EMOM

Even: 5 Front Squats (athletes choice)

Odd: 20 Drag Rope D/U

RX+ 30 Drag Rope D/U

Score is total weight moved

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

Home WOD 213

Warm up

3 Rounds

1min Max Effort

Jump Rope

Jog(in place or around the room)

WOD

25min AMRAP

25 Pushups

25 Box Steps

25 Situps

*15 Deck Squats on min 5,10,15,20

Metcon (AMRAP – Reps)

25min AMRAP

25 Burpees

25 Box Jumps(24/20)

25 Situps

*10 Cleans(135/95) on minute 5,10,15,20

RX+(165/115)

Masters(95/65 & Box Steps)

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

At Home WOD

Warm-ups

6 minute Mixed Tabata

Jumping Jacks, Mnt Climbers, Air Squats, Push-ups

WOD

15 minutes

*2 Burpees

7 Thrusters (find some weight to move)

*Increase Burpees by 2 each round (2, 4, 6 …)

Score is the total number of Burpees.

Bench Press (3-3-3)

20 minutes

Bench Press 3 x 3

Athlete is to build to a heavy set of 3 reps and complete 3 sets of 3 reps at that weight.

Metcon (AMRAP – Reps)

12 minutes

*5 Calories Rowed

7 Thrusters (75/55)

*Increase Calories Rowed by 5 each round (5, 10, 15…)

RX+ (115/75)

Masters (65/40)

Score is the total number of Calories Rowed.

CrossFit Templar – CrossFit

Metcon (Time)

At Home WOD

Warm-up

4 minute Jump Rope Tabata

2 Rounds

10 Burpees

20 Sit-ups

WOD

10 Rds

3 Push-ups

6 Pulls

12 Deadlifts (find something to pick up)

24 Jump Ropes

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
Womens RX 155#

CrossFit Templar – CrossFit

Metcon (Time)

Home WOD

Warmup

1min each

Jog in place

Jumping Jacks

PVC/Broomstick Pass Thrus

Situps

Home WOD

15min of skill work on squat snatch with PVC/Broomstick, Dumbbell/Kettle Bell, barbell

Then for time

Squat Snatch

10-8-6-4-2

V-Ups

20-16-12-8-4

Squat Snatch (1-1-1-1-1)

Athletes will have 15 minutes to work up to a heavy Squat Snatch

Rest/Transition 5min then

Metcon (Time)

10-8-6-4-2 Squat Snatches(115/75)

20-16-12-8-4 Toes to Bar

Master(95/65)

RX+(135/95)

CrossFit Templar – CrossFit

Metcon (Time)

At Home WOD

6 min Mixed Tabata

Lunges, rolling toe touches, push-ups, good mornings

WOD

9 Rds

6 Clusters: deck Squat, air Squat, burpee, jumping jack

6 Pulls

Metcon (Time)

“Unexplained Consequences”

9 Rds

3 Clean and Jerks (135/95)

5 Pull-ups

7 Wallballs (20/10 @ 10ft)

RX+ (165/115) (30/20 WB)

Masters (115/75) (14/10 @ 9ft)

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

At Home WOD

Warm-up

400M Run

20 Air Squats

20 Jumping Jacks

20 Mnt Climbers

20 Sit-ups

WOD

3 Rounds

200M Run

Max Effort Jumping Squats

30 second Rest

200M Run

Max Effort KB/DB Swings

30 second Rest

200M Run

Max Effort Burpees

30 second Rest

Score is total Jumping Squats, KB Swings and Burpees.

Front Squat (5-5-5-5)

Station 1

20 minutes

Front Squats 90% of ORM

5 @ 40%

5 @ 50%

5 @ 60%

5 sets x 5 reps @ 50% of ORM

*10 Glute Bridges

Metcon (AMRAP – Reps)

Station 2

3 Rounds

2 minutes

200M Run/250M Row

Max Effort KB Swings (1.5/1)

30 second Rest

2 minutes

200M Run/250M Row

Max Effort Burpees

30 second Rest

Score is total KB Swings and Burpees.

CrossFit Templar – CrossFit

Metcon (AMRAP – Rounds)

At Home WOD 206

Warm-up

6 minute Mixed Tabata

Jumping Jacks, Mnt Climbers, Rolling Toe Touches, Burpees

WOD Part A

5 minutes to complete

Max Effort Unbroken Chest to Deck Push-ups

Then

5 Rounds

10 Push Press (object, DB, KB, BB)

13 Weighted Squats (front or back)

29 Butterfly Sit-ups

RX+ Is unbroken movements.

Then

5 minutes to complete

Max Effort Unbroken Chest to Deck Push-ups

Metcon (2 Rounds for reps)

Max effort unbroken pushups before and after wod.

Metcon (Time)

“Forever 29 & a Half”

5 minutes to complete

Max Effort Unbroken Chest to Deck Push-ups

Then

5 Rounds

10 Push Press (75/53)

13 Back Squats

29 Butterfly Sit-ups

RX+ Is unbroken movements.

Then

5 minutes to complete

Max Effort Unbroken Chest to Deck Push-ups

Athletes will have 2 scores, total number of Unbroken Chest to Deck Push-ups and Time taken for 5 Rounds

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

At Home WOD 205

Warm-up

2 Rounds

1 minute Max Effort

D/U, Air Squats, Sit-ups, Jog

WOD

15 minute AMRAP

5 Pulls

10 Alt Weighted Lunges

12 Mason Twists

3 minute Rest

Metcon (Time)

Home WOD Part 2

4 Rounds for Time

50 Unbroken Double-Unders

Metcon (AMRAP – Reps)

Scott’s Half a Century Part 1

15 minute AMRAP

5 Pull-ups

10 Hang Cleans (75/55)

12 Unweighted Alt Lunges

RX+ (115/75)

Masters (65/45)

Athletes will have two scores, number of reps in AMRAP and Time for D/U.

Metcon (Time)

Scott’s Half a Century Part 2

3 minute Rest

4 Rounds for Time

50 Unbroken Double-Unders

CrossFit Templar – CrossFit

Metcon (Time)

Warmup

2 rounds

200m run

10 Dueth Lunges

10 Frankenstiens kicks

10 Pushups

10 Supermans(Back Extensions)

15 sec Hollow hold position

Home WOD 204

21 Burpees

42 Grasshoppers(L/R=2)

100m Walking Lunges

15 Burpees

30 Grasshoppers

100m Walking Lunges

9 Burpees

18 Grasshoppers

100m Walking Lunges

Max Height Box Jump (Distance)

Max Height Box Jump
20minutes to work up to a Max effor

Metcon (Time)

21*15*9*

Deadlifts(225/155)

Pullups

*200m Run

Masters(185/135)

*RX+ 10ft HS walks instead of run

Rd1=3 10ft walks

Rd2=2 10ft walks

Rd 3=1 10ft walk