Up, Down and Over

By: James Quinn

CrossFit Templar – CrossFit

Up, Down, and Over (Time)

5-15ft Rope Climb

15 Burpee Box Facing Jump Over(24/20)

4- Rope Climbs

12 BBFJO

3 Rope Climbs

9 BBFJO

2 Rope Climbs

6 BBFJO

1 Rope Climb

100 Double Unders


Hipster

By: James Quinn

CrossFit Templar – CrossFit

Front Squat (1)

15min to find a 1RM

Metcon (AMRAP – Reps)

3 Rounds

Minute 1: 10 Toes to Bar

Minute 2: 10 Thrusters (95/65)

Minute 3: Row for Calories

Minute 4 Rest

RX+ 15 T2B and 15 Thrusters


61 Degrees

By: James Quinn

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

18 min

Max Effort HSPU

12 Deadlifts (225/155)

24 Sit-ups

Score is total number of HSPU


Delete Me

By: James Quinn

CrossFit Templar – CrossFit

Snatch (1-1-1-1-1-1-1)

Athletes will have majority of class to build to a heavy single Snatch.

Metcon (Time)

21-15-9

Snatch(50% of 1RM)

Pushups

Jumping Lunges

10min cap


BHT

By: James Quinn

CrossFit Templar – CrossFit

BHT (AMRAP – Reps)

5 Rounds

1 minute M.E. Sandbag squats(100,70)

1 minute M.E. Double Unders

1 minute rest

RX+(125/100)

Cash out (no measure): 50 pull-ups then 50 push ups, add a 20# vest for fun


Crossfit Open 20.5

By: James Quinn

CrossFit Templar – CrossFit

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.


Full of Dickens

By: James Quinn

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

“Full of the Dickens”

3 Rounds

1 minute max reps at each station

Bike

Alt DB Snatches (50/30)

Burpee Box Step-ups(24/20)

Wallballs Sit-ups (20/14 @ 5ft)

Bulgarian Lunges (5 each leg then switch)

Rest

Score is total reps