From Daily WOD

Hero Wod: “Griff”

CrossFit Templar – CrossFit

“Griff”

Griff (Time)

For Time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here

Metcon (No Measure)

Cash Out:

10 Rounds: “Cindy”

5 pull ups

10 push ups

15 air squats

Climbing Cautiously

CrossFit Templar – CrossFit

Metcon (AMRAP – Rounds and Reps)

21 minute AMRAP

*3 HSPU

10 Deadlifts (225/155)

200M Run or 250m row or 500m bike

*Increase reps my 3 each round

RX+ deficit HSPU (45# plates)

Masters (155/105)

Tank the Bank

CrossFit Templar – CrossFit

Bench Press (5 x 5 x 5)

Athlete will work up to 80-90% of ORM and complete 3 sets of 5 reps at that weight.

Metcon (Time)

For Time

1 mile Run / 2000M Row

150 Lunges

RX+ 20# Vest

Dancing Toes

CrossFit Templar – CrossFit

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP

7 Toes to Bar

14 HR Push-ups

28 Butterfly Sit-ups

1 PC + 1 SC + 1 FS (Weight)

Work up to a heavy complex of:

1 Power Clean + 1 Squat Clean + Front Squat. Must be touch and go. Go Heavy.

Hooch

CrossFit Templar – CrossFit

Metcon (Time)

3 Rounds

200M Run

9 Thrusters (75/55)

9 Barbell Burpees

1 minute Rest

2 Rounds

400M Run

12 Thruster

12 Barbell Burpees

1 minute Rest

1 Round

800M Run

15 Thruster

15 Barbell Burpees

Masters (65/35)

Polar Pack

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

4 Rounds

Min 1: 2w Walking Lunges

Min 2:M.E. unbroken Bar Hang

Min 3: 10/7 Cal Bike

Min 4:50m farmer Carry(50/35)

Min 5:Rest

Score is total time athlete hung from bar. If athlete holds entire 60sec then score would be 240. If athlete holds 30sec per round, score would be 120.

Athletes may start @ any station but will go in the order listed. All rest will be taken at the same time.

RX+ w/ vest

Lund

CrossFit Templar – CrossFit

Metcon (Time)

800 meter Run

12 Pull-Ups

24 Kettlebell Swings (2/1.5)

48 Toes-to-Bars

96 Sit-Ups

48 Push-Ups

24 Deadlifts (225/185 lb)

12 Pull-Ups

800 meter Run

Connection

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

10 minute EMOM

Even 15 Wall balls (20/14 @10ft)

Odd Max Effort Dips (ring or bar)

Masters (14/10 @ 9ft)
5 minute Rest

Metcon (Weight)

10 minute AMRAP

100M Run

5 Clean and Jerks

Weight is athletes choice. Each round you complete fully is worth the weight used. For example if you complete 4 rounds and are lifting 100# your final score is 400. There is no partial credit.