Announcements

We have just started another strength cycle which will bring us through the month of May. The lifts will be Bench Press, Front Squat and Power Clean.

March, April and May will feature Hero WOD Friday. During this time we will also be beginning to prepare for Memorial Day Murph. Which will feature vest weighted WODs starting in April (athletes will beresponsible for bringing in their own vest when programmed, all “vest” options will be RX+).

Please do not hesitate to reach out to a coach with questions!

CrossFit Templar – CrossFit

Ooof.. Is all I gotta say (Time)

For Time:

Until you complete 50 Thrusters (95/65)

20KB Swings

16 KB OH Lunges

10 Goblet Squats

1 Set of Unbroken Thrusters (95/65)***

*** IF you set down the barbell, you must complete another round

Score is the time when you complete 50 Thrusters
The goal is to complete big sets, think sets of 10 or more

Announcements

We have just started another strength cycle which will bring us through the month of May. The lifts will be Bench Press, Front Squat and Power Clean.

March, April and May will feature Hero WOD Friday. During this time we will also be beginning to prepare for Memorial Day Murph. Which will feature vest weighted WODs starting in April (athletes will beresponsible for bringing in their own vest when programmed, all “vest” options will be RX+).

Please do not hesitate to reach out to a coach with questions!

CrossFit Templar – CrossFit

Havana (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 25 minutes of:

150 double-unders

50 push-ups

15 power cleans

Men: 185 lb.

Women: 125 lb.

Scroll for scaling options.

Scaling

Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.

Intermediate Option

Complete as many rounds as possible in 25 minutes of:

100 double-unders

30 push-ups

10 power cleans

Men: 135 lb.

Women: 95 lb.

Beginner Option

Complete as many rounds as possible in 20 minutes of:

75 single-unders

20 knee push-ups

10 power cleans

Men: 75 lb.

Women: 55 lb.
To learn more about Havana click here
RX Push-ups are Chest to Deck

Announcements

We have just started another strength cycle which will bring us through the month of May. The lifts will be Bench Press, Front Squat and Power Clean.

March, April and May will feature Hero WOD Friday. During this time we will also be beginning to prepare for Memorial Day Murph. Which will feature vest weighted WODs starting in April (athletes will beresponsible for bringing in their own vest when programmed, all “vest” options will be RX+).

Please do not hesitate to reach out to a coach with questions!

CrossFit Templar – CrossFit

Bench Press (Build to a heavy set 5 reps (think 5# heavier than last week). Complete 3 sets of 5 reps at that heavy weight.

After each set bench press complete a max effort set of dead hang pull-ups or ring rows.)

Metcon (Time)

5 Rounds

5 Snatches (75/55)

10 Overhead Squats

5 Hang Snatches

25 Butterfly Sit-ups

RX+(115/75)

Masters (65/35)

Announcements

We have just started another strength cycle which will bring us through the month of May. The lifts will be Bench Press, Front Squat and Power Clean.

March, April and May will feature Hero WOD Friday. During this time we will also be beginning to prepare for Memorial Day Murph. Which will feature vest weighted WODs starting in April (athletes will beresponsible for bringing in their own vest when programmed, all “vest” options will be RX+).

Please do not hesitate to reach out to a coach with questions!

CrossFit Templar – CrossFit

Metcon (AMRAP – Rounds and Reps)

6 Rounds

Minute 1: 1 Rope Climb

Minute 2: 250M/200MRow

Minute 3Even Rnd: Max Effort Wallballs (20/14 @10ft)

Minute 3 Odd Rnd: Alt DB Snatches (50/35)

Minute 4: Rest

RX+ 2 Rope Climbs (30/20 @ 10ft)

Masters (14/10 @ 9ft)

Score is total number of WB and DB Snatches.

Announcements

We have just started another strength cycle which will bring us through the month of May. The lifts will be Bench Press, Front Squat and Power Clean.

March, April and May will feature Hero WOD Friday. During this time we will also be beginning to prepare for Memorial Day Murph. Which will feature vest weighted WODs starting in April (athletes will beresponsible for bringing in their own vest when programmed, all “vest” options will be RX+).

Please do not hesitate to reach out to a coach with questions!

CrossFit Templar – CrossFit

Power Clean (Build to a heavy set of 5 unbroken Power Clean reps. Execute 5 sets of 3 reps at that heavy weight.

After each set of Power Cleans do 15 V-ups.)

Metcon (AMRAP – Reps)

12 min AMRAP

Increase reps by 2 each round.

2 Alt Pistols

2 Pull-ups

2 Hang Cleans (95/65)

RX+ Chest to Bar (115/75)

Masters (65/35)

Announcements

We have just started another strength cycle which will bring us through the month of May. The lifts will be Bench Press, Front Squat and Power Clean.

March, April and May will feature Hero WOD Friday. During this time we will also be beginning to prepare for Memorial Day Murph. Which will feature vest weighted WODs starting in April (athletes will beresponsible for bringing in their own vest when programmed, all “vest” options will be RX+).

Please do not hesitate to reach out to a coach with questions!

CrossFit Templar – CrossFit

Metcon (Time)

3 rounds

12 Back Squats (45/35)

12 Burpees

2 minute Rest

3 rounds

12 Back Squats (95/65)

12 Chest to Deck Push-ups

2 minute Rest

3 Rounds

12 Back Squats (135/95)

12 HSPU

Masters (45/15), (65/35), (95/55)

Announcements

We have just started another strength cycle which will bring us through the month of May. The lifts will be Bench Press, Front Squat and Power Clean.

March, April and May will feature Hero WOD Friday. During this time we will also be beginning to prepare for Memorial Day Murph. Which will feature vest weighted WODs starting in April (athletes will beresponsible for bringing in their own vest when programmed, all “vest” options will be RX+).

Please do not hesitate to reach out to a coach with questions!

CrossFit Templar – CrossFit

All the grapes (AMRAP – Reps)

5 Rounds for weight and reps:

3 minutes for:

1 minute static hold in OH position- must hold at least 45/35#

into 10 deadlifts, 10 Barbell rows, 10 S2OH

then ME Double Unders

Rest 90 seconds between each round

Example: If Lisa holds 35# bar, then 65# for 3 lifts and does 100 DU, her score for the round is 200.

RX+ Unbroken hold and unbroken lift sequence (may put the bar down after the hold to add weight)

Announcements

We have just started another strength cycle which will bring us through the month of May. The lifts will be Bench Press, Front Squat and Power Clean.

March, April and May will feature Hero WOD Friday. During this time we will also be beginning to prepare for Memorial Day Murph. Which will feature vest weighted WODs starting in April (athletes will beresponsible for bringing in their own vest when programmed, all “vest” options will be RX+).

Please do not hesitate to reach out to a coach with questions!

CrossFit Templar – CrossFit

2k Row (Time)

Max Effort 2k Row
Rest 5 Minutes and then move to Metcon #2

Metcon (Time)

21,15,9

Snatches (95/65)

Burpees over bar

Announcements

We have just started another strength cycle which will bring us through the month of May. The lifts will be Bench Press, Front Squat and Power Clean.

March, April and May will feature Hero WOD Friday. During this time we will also be beginning to prepare for Memorial Day Murph. Which will feature vest weighted WODs starting in April (athletes will beresponsible for bringing in their own vest when programmed, all “vest” options will be RX+).

Please do not hesitate to reach out to a coach with questions!

CrossFit Templar – CrossFit

Morrison (Time)

50-40-30-20-10 Reps For Time

Wall Ball Shots (20/14 lb)

Box Jumps (24/20 in)

Kettlebell Swings (1.5/1 pood)
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here
40 minute time cap.

CrossFit Templar – CrossFit

Front Squat (Build to a heavy set of 5 reps. Complete 3 sets of 5 reps at that heavy weight.

Between each set of lifts, complete 15 good mornings.)

Metcon (Time)

9 Rounds

6 Shoulder Press (75/55)

18 Double-unders

RX+ (95/65) Unbroken D/U