CrossFit Templar – CrossFit

Warm-up

2 Rds

30 second Max Effort

High Knees

Jumping Jacks

Butt Kicks

Lunges

Metcon (Time)

Home WOD

10 Rds

10 Thrusters (use DB, KB, BB, or at home object)

10 V-ups

10 Pulls

Pull Videos: https://youtu.be/BUBVkOqSqzc

https://youtu.be/mI5XgWb_GCk Or https://youtu.be/R7JnIMkkMjg

Cash Out (No measure)

50 Good Mornings

Metcon (Time)

“Nasty Ten”

10 Rds

10 Wallballs (20/14 @ 10ft)

6 Pull-ups

4 Snatches (115/75)

RX+ (30/20 @ 10ft) (135/95)

Masters (14/10 @ 9ft) (95/55)

CrossFit Templar – CrossFit

Warm-up

2 Rounds

200 M Run

20 Air Squats

15 lunges

10 push-ups

Metcon (AMRAP – Reps)

Home WOD

2 Rounds

4 Min. AMRAP

10 KB Swing (use KB,DB or household item)

10 Box Step-ups

1 min. rest

4 min. AMRAP

10 Jumping Squats

10 burpees

1 min. rest

Cash Out

100 Sit-ups

Metcon (AMRAP – Reps)

“Rock Bottom”

2 Rounds

4 min. AMRAP

10 KB Swings (1.5/1pd)

10 Box Jumps

1 min. rest

4 min. AMRAP

10 Push-press (95/65#)

10 barbell burpees

1 min. rest

CrossFit Templar – CrossFit

Black Jack (Time)

Black Jack

210m run

20 jump squats, 1 H.R. pushup

19 jump squats, 2 H.R. pushups

18 jump squats, 3 H.R. pushups

17 jump squats, 4 H.R. pushups

16, 5

15,6

….

1 jump squat,20 H.R.pushups

210m run

Compare to 29th July 2013, 5 July 2010.

CrossFit Templar – CrossFit

Warm-up

3 Rounds

200m run

20 D/U

10 Lunges

Metcon (AMRAP – Rounds and Reps)

Home WOD 110

6minutes to complete 800m run

rest 2 minutes

then

12min AMRAP

30 D/U

20 Situps

100m Single Arm Farmer Carry

5 KB Snatches

Each round athlete will switch arms for the snatches

Each farmer carry will be considered 2 reps, 1 rep for each 50m.

800m Run (Time)

Max Effort 800m Run
Athletes will have 6minutes to complete the run.

Rest 2 minutes

Metcon (AMRAP – Rounds and Reps)

Fireworks

12min AMRAP

30 D/U

20 Situps

100m Single Arm Farmer Carry(1.5/1p)

5 KB Snatches

Each round athlete will switch arms for the snatches

Each farmer carry will be considered 2 reps, 1 rep for each 50m.

CrossFit Templar – CrossFit

Warm-up

400M Run

20 Air Squats

20 Jumping Jacks

10 Burpees

10 Rolling Toe Touches

Metcon (Time)

Hoome WOD:

10-9-8-7-6-5-4-3-2-1

Pulls (check out below videos for ideas)

Deck Squats

Chest to Deck Push-ups

Pull Videos: https://youtu.be/BUBVkOqSqzc

https://youtu.be/mI5XgWb_GCk Or https://youtu.be/R7JnIMkkMjg

Cash Out (no measure)

800M Run or 1000M Row or 1 mile Bike

Metcon (Time)

“Slippery When Wet”

10-9-8-7-6-5-4-3-2-1

Deadhang Pull-ups

Deck Squats

Chest to Deck Push-ups

CrossFit Templar – CrossFit

Warm-up

2 Rds

200M Run

10 Side Lunges

10 Push-ups

Metcon (AMRAP – Reps)

Home wod

4 Rounds

5 minute AMRAP

5 Burpees

7 Box Steps

9 Mnt Climbers

2 minute Rest

Cash Out (no measure)

50 Good Mornings

Metcon (AMRAP – Reps)

“Again”

4 Rounds

5 minute AMRAP

5 Burpees

7 Power Cleans (115/75)

9 Box Jumps (24/20)

2 minute Rest

RX+ (135/95)

Masters (75/55)

CrossFit Templar – CrossFit

Warm-up

2 rds

30 seconds Max Effort

High Knees

Side Lunges

Butt Kicks

Burpees

Metcon (Time)

Home WOD

5 Rounds

1 minute Wallsit

10 Chest to Deck Push-ups

20 Alt KB Lunges (Find some weight, vest, DB, KB, barbell)

30 Butterfly Sit-ups

Cash Out (no measure):

50 Pulls

Metcon (Time)

“Wasted Minute”

5 Rounds

1 minute Wallsit

10 HSPU

20 Alt KB Lunges (1.5/1)

30 Butterfly Sit-ups

Masters (1/.75)

CrossFit Templar – CrossFit

Warm-up

2rds

100M Run

30 Jump Ropes

20 Air Squats

10 Push-ups

Metcon (AMRAP – Reps)

Home WODa

10 minute EMOM

Even: 100M Run

Odd: Max Effort Double-unders

5 minute Rest

Metcon (Time)

Home Wod B

For Time:

21-15-9

Thrusters (pick an object, DB, KB, etc)

V-ups

Cash out (no measure)

4 min Figure 4 and drink water!

Metcon (AMRAP – Reps)

Starting the Climb part A

10 minute EMOM

Even: 100M Run

Odd: Max Effort Double-unders

5 minute Rest

Metcon (Time)

Starting the Climb Part B

21-15-9

Thrusters (75/55)

Toes to Bar

RX+ Drag Rope D/U & (95/65)

Masters (65/35)

Athletes will have 2 scores. Double-unders and time for 21-15-9.

CrossFit Templar – CrossFit

Warm-up

3 Rounds

200M Run

15 Alt Lunges

10 Rolling Toe Touches

Metcon (AMRAP – Reps)

Home WOD:

8 Rounds

Minute 1: 200M Run

Minute 2: Max Effort CLUSTERS: Deck Squat, Air Squat, Burpee & Jumping Jack

Minute 3: Rest

Score is the total number of Clusters completed.

Cash Out (no measure)

50 Good Mornings

50 Chest to Deck Push-ups

Metcon (Weight)

12 Rounds

Even Minute:

3 Deadlifts (# athletes choice)

3 Hang Cleans

3 Front Squats

3 Shoulder to Overhead

Odd Minute: Rest

All lifts must be completed within the set 1 minute time frame. Lifts do not need to be unbroken. Lifts must be defined, ie. can’t hang squat clean first front squat rep. Score is total weight moved. Each of the 12 rounds added together, for example Sally lifts 100# all 12 rounds, Sally’s score is 1200#.

CrossFit Templar – CrossFit

Warm-up

At Home WOD 104

2rds

400M Run

20 Alt Lunges

20 Butterfly Kicks

Metcon (Time)

5 Rounds

20 Sit-ups

200M Run

20 Jumping Air Squats

200M Run

Cash Out (no measure)

50 Glute Bridges