From Daily WOD
Funky Monkey/RD2:WOD62
CrossFit Templar – CrossFit
Metcon (AMRAP – Reps)
“Funky Monkey”
12 minute AMRAP
9 Thrusters (75/55)
9 Overhead Squats
9 Shoulder to Overhead
4 minute Rest
12 minute AMRAP
6 Pull-ups
6 Toes to Bar
24 Sit-ups
Masters (65/35)
Metcon (AMRAP – Reps)
RD2:WOD62
12 minute AMRAP
9 Thrusters (DB, KB, PVC, MB, BB, or object)
9 Overhead Squats
9 Shoulder to Overhead
4 minute Rest
12 minute AMRAP
6 Chest to Deck Push-ups
6 Box/Chair Dips
24 Sit-ups
Oakenshield/RD2:WOD61
CrossFit Templar – CrossFit
Metcon (Weight)
The class will be split into 2 groups,
1/2 the class will be doing squat waves, 1/2 the class will be rowing or biking for max calories for 15minutes
There will be a 5 min transition between the groups.
Back Squat Waves
EMOMx5
1@90%
EMOMx5
2@85%
EMOMx5
3@80%
Score is total weight lifted.
Rest 5 minutes
Row for Cals (Calories)
Bike for Cals (Calories)
Metcon (AMRAP – Reps)
RD2:WOD61
Death by Burpees
On minute 1 you do 2 burpees
On minute 2 you do 4 burpees
On minute 3 you do 6 burpees
Continue until you cannot complete the number of burpees in the minute
Score is total minutes completed
Rest 3 minutes
Metcon (AMRAP – Rounds and Reps)
RD2:WOD61b
Then 15min Amrap
25 Lunges
25 Situps
Equality for All/Rd2:WOD60
CrossFit Templar – CrossFit
Metcon (Time)
Equality For All
75 Drag Rope D/Us
65 Back squats (95/65)
55 Box Jumps (24/20)
45 S2O
35 Burpees
25 Toes 2 Bar
15 Deck squats
5 Rope Climbs
Metcon (Time)
75 Jump ropes
65 Weighted squats
55 Box jumps or Step ups
45 Shoulder to overhead (DB,KB,BB,BB)
35 Burpees
25 V-ups
15 Deck squats
5 Wall climbs
Teasing/RD2:wod 59
CrossFit Templar – CrossFit
Metcon (Time)
3 rounds
10 Thrusters (95/65)
10 Barbell Burpees
2 minute Rest
3 rounds
20 Wallballs (20/14 @ 10ft)
40 Sit-ups
2 minute Rest
3 rounds
10 Thrusters (95/65)
10 Barbell Burpees
RX+ (115/75) (30/20 @ 10ft)
Masters (75/45) (20/14 @ 9ft)
Metcon (Time)
RD2:WOD59
For Time
3 rounds
10 Thrusters
10 Burpees
2 minute Rest
3 rounds
20 Thrusters
40 Sit-ups
2 minute Rest
3 rounds
10 Thrusters
10 Burpees
Bitters/Rd2:WOD 57
CrossFit Templar – CrossFit
Metcon (Time)
9 Rounds
15/12 Calorie Row or Bike
5 SDLHP (1.5/1)
6 Goblet Squats
7 KB Swings
8 KB Lunges
Metcon (Time)
At Home RD2:WOD57
9 Rounds
50 High Knees
5 SDLHP (KB, DB, object/weight)
6 Goblet Squats
7 Swings
8 Weighted Lunges
Calming Effect/RD2:wod56
CrossFit Templar – CrossFit
Metcon (Time)
Calming Effect
15 Front Squats (95/65)
10 Handstand Push-up
5 Deadhang Pull-ups
12 Front Squats
8 Handstand Push-up
4 Deadhang Pull-ups
9 Front Squats
6 Handstand Push-ups
3 Deadhang Pull-ups
6 Front Squats
4 Handstand Push-ups
2 Deadhang Pull-ups
3 Front Squats
2 Handstand Push-ups
1 Deadhang Pull-up
RX+ (115/75) Deficit HSPU
Masters (75/45)
Metcon (No Measure)
Cash Out (no measure)
100 Sit-ups/GHD
100 Drag Rope D/U
Metcon (Time)
At Home RD2:WOD56
15 Weighted Squat
15 Chest to Deck Push-ups
10 Pulls (deadhang pull-up, stable or chair pulls, bent rows, sdlhp)
12 Weighted Squat
12 Chest to Deck Push-ups
8 Pulls
9 Weighted Squat
9 Chest to Deck Push-ups
6 Pulls
6 Weighted Squat
6 Chest to Deck Push-ups
4 Pulls
3 Weighted Squat
3 Chest to Deck Push-ups
2 Pulls
Banks Closed/Rd2:WOD55
CrossFit Templar – CrossFit
Metcon (AMRAP – Reps)
Banks Closed”
6 Rounds
2 minutes
7 Clean and Jerks (115/75)
Max Effort Burpee Box Step
2 minute Rest
RX+ (155/105) Burpee
Box Jumps
Masters (95/65)
Score is total number of Burpee Box Steps/Jumps
Metcon (AMRAP – Reps)
Home WOD RD2:WOD55
6 Rounds
2 minutes
8 Clusters (deck squat, air squat, burpee, jumping jack)
Max Effort Box Steps or Jumps
2 minute Rest
Score is total number of Steps/Jumps
Dragon/RD2:WOD54
CrossFit Templar – CrossFit
Deadlift (1-1-1-1-1)
Athletes will have 20 minutes to warmup and complete a heavy 1RM Deadlift
Metcon (AMRAP – Reps)
5 min rest
7min AMRAP
7 Thrusters(75/55)
5 Hang Cleans
3 C2B Pullups
RX+(95/65)&Bar MU
Deck of Cards (Time)
Complete the entire deck for time
Draw cards from a standard 52-card deck + 2 Jokers
Each card draw determines the exercise which to do and the number of reps.
Face cards=10, Aces=11
Hearts= Pushups
Diamonds=Situps
Clubs=Jumping Air Squats
Spades=Burpees
Jokers=90 sec plank hold
Spicy Snowflake/RD2:WOD52
CrossFit Templar – CrossFit
Metcon (Time)
“Spicy Snowflake”
For Time
18-15-12-9-6-3
Barbell Burpees
Hang Snatch (95/65)
RX+ (115/75)
Masters (75/45)
Cash Out (no measure)
4 minutes Figure 4 Stretch
4 sets Max Effort Deadhang Pull-ups
Metcon (Time)
At Home RD2:WOD52
For Time
18-15-12-9-6-3
Burpees
Hang Snatch (KB, DB, BB, PVC)
Cash Out (no measure)
4 minutes Figure 4 Stretch
4 sets Max Effort Pulls