From Daily WOD

Barbara is a B

CrossFit Templar – CrossFit

Metcon (Weight)

18min EMOM

Min 1:Row for cal(15/13)

Min 2: 10 Box Jumps(24/20)

Min 3: 2 Clean and Split

jerk(Athlete chooses weight)*No push jerks

Score is total lifted

If John lifts 100# for each round his score would be 1200#.

You can change weight between rounds,

All movements must be complete in the minute

Barbara

CrossFit Templar – CrossFit

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Chest to deck

Choose Wisely

CrossFit Templar – CrossFit

Metcon (Time)

30 cal row

30 Thrusters(95/65)

30 Pullups

30 cal bike

Athletes will start either on bike or rower and go thru movements in that order. For example if you start on bike order will be bike, pullups, thrusters, row.

Order will be randomly assigned.

Tell Me

CrossFit Templar – CrossFit

Metcon (Weight)

5 Rounds

Min 1: 5 Bench Press(Athletes choice)

Min 2: 25 Jumping Air Squats to MB)

Min 3: 15 DB Snatches(50/35)

Min 4: 250/200m row

Min 5: Rest

Masters(35/20)

Score is total lifted. All stations must be completed in time in order to RX.

Athletes may start @ any station, but everyone will rest at same time

A Day

CrossFit Templar – CrossFit

Metcon (AMRAP – Rounds and Reps)

11 min AMRAP

11 Hang Cleans (135/95)

11 Box Step-Ups (24/20)

22 Sit-ups

Split Jerk (3-3-3-3-3)

Athlete will build to a heavy set of 3, then complete 5 sets at that weight. Between each set of Jerks athlete will complete M.E. Pullups or Ring Rows.

Threading the Needle

CrossFit Templar – CrossFit

20 Rep Back Squat

Metcon (AMRAP – Reps)

2 Rounds

2min Bike for cals

2min Deadlift(185/125)

2min Bar Facing Burpees

2min rest

Masters(155/105)

Athlete may start @ any station, but goes in order

NIGHTHAWK

CrossFit Templar – CrossFit

NightHawk (Time)

In memory of Mindy Charles cousin…..Police officer Paul R Katuszonek served with the

Oakdale Police department in Oakdale, California for five years. He was killed in a car accident

on November 8th, 2012. He loved to serve his community and to spend time with his family.

Paul is survived by his wife and daughter.

3 Rounds

200M Run

11 HR Push-ups

8 Thrusters (75/55)

2 Rounds

400M Run

11 HR Push-ups

8 Thrusters (115/75)

1 Round

800M Run

11 HR Push-ups

8 Thrusters (135/95)