From Daily WOD

Swift Action

CrossFit Templar – CrossFit

Back Squat (3x3x3x3x3)

20 minutes

3 x 3 x 3 x 3 x 3

10 Good Mornings after each set of Squats.

Build to a heavy set of 3 reps, complete 5 sets of 3 reps at the heavy weight.

Metcon (Time)

20 minutes to complete

4 Rounds for Time

250/200M Row

25 Butterfly Sit-ups

15 Chest to Deck Push-ups

Rockin Rookie

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

5 Rounds

Minute 1: 10/7 Calorie Bike

Minute 2: Max Effort Front Squats (115/75)

Minute 3: 30 Double-unders

Minute 4: Max Effort Chest to Bar Pull-ups

Minute 5: Rest

RX+ (135/95) Bar or Ring Muscle-up

Masters (75/55)

Squeeze Those

CrossFit Templar – CrossFit

Shoulder Press (3x3x3x3x3)

20 minutes

3-5 DH Pull-ups or 5-7 Ring Rows after each set of presses.

Build to a heavy set of 3 reps, complete 5 sets of 3 reps at the heavy weight.

Metcon (AMRAP – Reps)

12 minute AMRAP

6 KB Swings (1.5/1)

6 KB Lunges

6 KB SDLHP

6 Goblet Squats

12 Burpees

RX+ (2/1.5)

Masters (1/.75)

Irish Stew

CrossFit Templar – CrossFit

Irish Stew (Time)

10 Rounds for Time

200M Run

1,500# / 1,000# Ground to Overhead

Compare to 27 April 2020 8(Homewod), July 2013 or 18 June 2011

No Pin

CrossFit Templar – CrossFit

2k Row (Time)

Max Effort 2k Row
10 Min cap

No Pin (AMRAP – Reps)

11 min amrap

11 Unbroken thrusters(75/55)

Peaches and Cream

CrossFit Templar – CrossFit

Metcon (Time)

3 rounds

300 M Run

30 KB swings (1.5/1)

30 Burpees

30 Plate Lunges (35/25)

2 min rest

2 Rounds

200 M Run

20 Box Jumps (24/20)

20 SDLHP

20 Toes 2 Bar

2 min rest

1 Round

100 M Run

10 sandbag cleans (100/70)

10 deck squats

Quick One

CrossFit Templar – CrossFit

Metcon (Time)

12 min EMOM

Even 30 Butterfly Kicks

Odd Goal/Skill Work

For Time

300M Run

30 Overhead Squats (75/55)

200M Run

20 Overhead Squats

100M Run

10 Overhead Squats

RX+ unbroken OHS

Masters (65/35)

Rope Work

CrossFit Templar – CrossFit

Front Squat (1 Rep max)

Front Squat

20 minutes to find One Rep Max

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

Metcon (AMRAP – Reps)

12 minute EMOM

Even 1 Rope Climb

Odd Max Effort Drag Rope D/U

RX+ 2 Rope Climbs

Score is total Drag Rope D/U

Red Fox

CrossFit Templar – CrossFit

Metcon (Time)

5 Rounds

200M Run

12 Pull-ups

12 Power Clean and Jerks (115/75)

2 minute Rest

RX+ Chest to Bar (135/95)

Masters (75/55

Summer 2

CrossFit Templar – TEEN GROUP 3

Bench Press (3 x 3 x 3 x 3 x 3)

Metcon (AMRAP – Reps)

6 min AMRAP

6 Ring Rows

9 Sit-ups

12 Box Steps

2 minute Rest

6 min AMRAP

6 HR Push-ups

9 KB Swings

12 Air Squats to MB