CrossFit Templar – CrossFit

Bench Press (10-10-10)

70% of 1RM

Metcon (Time)

10 Rounds

20 D/Us

10 Air Squats

10 Push-ups (C2D)

10 Sit-ups

12 min. time cap

CrossFit Templar – CrossFit

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest

CrossFit Templar – CrossFit

Boss Hog (AMRAP – Reps)

EMOM x 5 sets: 2 Squat Cleans (205/135)

M.E. Burpees

2 minute rest/weight change

EMOM x 5 sets: 2 Power Clean & Jerks(185/125)

M.E. Burpees

2 minute rest/weight change

EMOM x 5 sets: 4 Hang Power Cleans(155/105)

M.E. Burpees

2 minute rest/weight change

EMOM x 5 sets: 4 Thrusters(135/95)

M.E. Burpees

Score is total burpees completed. If you are unable to complete all the barbell movements in the minute it is not Rx, adjust weights and continue.

Compare to 9JAN2014 & 6 FEB2015

CrossFit Templar – CrossFit

Metcon (Time)

2 Rounds

100 D/U

20 Deadlifts(245/165)

10 Bar or Ring M/U

Masters(155/105)

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

Tabata

8 intervals of :20 sec. work :10 sec. rest

:30 second rest between each exercise

Bike

Walking DB lunges (50/35#)

Push Press (75/55#)

SDLHP (75/55#)

Deck Squats

RX+ (95/65#)

CrossFit Templar – CrossFit

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Metcon (Weight)

10 Min. EMOM

1 Power Snatch + 1 Hang Snatch

lifts must be unbroken. Weight can be changed. Score is total weight lifted.

If Jimmy lifts 100# every minute score is 1000#.

Metcon (AMRAP – Reps)

12 min. Amrep

3 Hang Cleans (135/95#)

3 Toes 2 Bar

6 Hang Cleans

6 Toes 2 Bar

9 Hang Cleans

9 Toes 2 Bar

continue to increase by 3 reps until time is up.

CrossFit Templar – CrossFit

Metcon (AMRAP – Rounds and Reps)

6 min D/U EMOM (no measure)

athlete will work on D/U or Drag Rope D/U

E.G. Sally is working on D/Us so she will do 10 D/Us every minute.

5 Minutes rest and get ready for WOD

20 Min. Amrap

2 Rope Climbs

10 Barbell Burpees

12 OHS (95/65#)

RX+ (115/75#)

CrossFit Templar – CrossFit

Bench Press (3×12 @ 65% of 1 rep. max)

20 min.

If you have not completed a 1 rep. max for bench press in the past year then use the time to find your 1 rep. max.

Metcon (Time)

For Time:

Buy in: 75 Sit-ups

5 Rounds

10 Back Rack Lunges (75/55#)

20 KB Swings (1.5/1pd)

Cash out: 75 sit-ups

Rx+ (95/65#)

Masters (75/45#) (1pd/.75 pd)

CrossFit Templar – CrossFit

Metcon (4 Rounds for time)

4 Rounds

Every 5 min

15 Pull-ups

12 Box Stepups(24/20)

9 Power Cleans(135/95)

RX+ 6 BMU

Masters (75/55)

Score is total time to complete each round. Score each round individually

CrossFit Templar – CrossFit

Metcon (Time)

50-40-30-20-10

Wallballs(20/14)

Double Unders

Row For calories(25,20,15,10,5)

Masters(14/10)

RX+Unbroken D/U