Red Panda Attack

By: James Quinn

CrossFit Templar – CrossFit

Metcon (No Measure)

20 minutes

Deadlift (90% of 1RM)

70% 1X3

80% 1X3

90% 3+

80% 3+

Deadlift (3+@90%)

Deadlift (3+@80%)

Metcon (AMRAP – Reps)

16 min AMRAP

12 Cal Row

12 Power Cleans (115/75)

6 Front Rack Lunges

6 Barbell Burpees

RX+ (135/95)


Manic Minute

By: James Quinn

CrossFit Templar – CrossFit

Manic Minute (AMRAP – Reps)

6 min EMOM

6 Ring Dips

Max Effort Sit-ups

2 minute Rest

6 min EMOM

9 Wallballs (20/14 @ 10ft)

Max Effort Box Steps (24/20)

2 minute Rest

6 min EMOM

12 KB Swings (1.5/1)

Max Effort Air Squats


Shed Skin

By: James Quinn

CrossFit Templar – CrossFit

Shed Skin (Time)

3 Rounds

200M Run

12 Pull-ups

6 Squat Cleans (135/95)

3 minute Rest

3 Rounds

6 Squats Cleans (155/105)

12 Chest to Bar Pull-ups

200M Run

RX+ (165/115) (185/135)


100 Bad Days

By: James Quinn

CrossFit Templar – CrossFit

Metcon (No Measure)

20 minutes

Bench Press (90% of 1RM)

70% 1X3

80% 1X3

90% 3+

80% 3+

After each BP set do a set of max effort strict Pull ups or Ring rows

Bench Press (3+@90%)

Bench Press (3+@80%)

Metcon (AMRAP – Reps)

2 Rounds

7 min AMRAP

8 Burpees

16 Sit-ups

1+ Rope Climbs *add 1 rope climb per rd

2 min Rest


Cookie

By: James Quinn

CrossFit Templar – CrossFit

Metcon (Weight)

22 min AMRAP

8 shoulder press (rx 75/55)

19 deck squats

300m run

RX+ (115/75)

Score is weight moved.


Moving Forward

By: James Quinn

CrossFit Templar – CrossFit

Metcon (Time)

15-12-9 reps for time of:

Hang Squat clean, (95/65)

Burpee, bar-facing

Rest 3 minutes

15-12-9 reps for time of:

Burpee, bar-facing

Push Jerk

RX+(135/95)


Fight Gone Bad

By: James Quinn

CrossFit Templar – CrossFit

Metcon (Distance)

Athlete will have 7 minutes to accumulate as many meters as possible. Athlete will be responsible for tracking their meters and deciding what “dots” to run to in order to track meters accurately.

5 minute Rest

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Womens RX Wallball 14#, SDLHP 1.5p, Pushpress 55#