My Numbers

By: James Quinn

CrossFit Templar – CrossFit

Metcon (Time)

4 Rounds for Time

400M Run

8 Front Squat (115/75)

12 Pull-ups

8 Front Squats

RX+ (135/95)

Metcon (No Measure)

Cash Out (no measure)

60 Good Mornings

60 Chest to Deck Push-ups


Peep Coma

By: James Quinn

CrossFit Templar – CrossFit

Peep Coma (Time)

21-18-15-12-9-6-3

Wallballs (20/14)

Unbroken Double-Unders

Hang Power Snatch (75/55)


Opportunity Knocks

By: James Quinn

CrossFit Templar – CrossFit

Metcon (Weight)

22min AMRAP

400m Run

10 Power Cleans(# athletes choice)

Score is total weight moved. Athlete may change weight as they see fit.


Pretty Poser

By: James Quinn

CrossFit Templar – CrossFit

Metcon (Time)

10 Rounds

4 Toes to Bar

6 Power Snatches (95/65)

4 minute Rest

Athlete will have 2 scores time for 10Rounds and time for 800M run.

800m Run (Time)

Max Effort 800m Run

Metcon (No Measure)

Cash Out (no measure)

50 Chest to Deck Push-ups

50 Jumping Squats


Floating Pup

By: James Quinn

CrossFit Templar – CrossFit

Back Squat (5-5-5)

Build to a heavy set of 5 reps. Complete 3 sets at that heavy weight (80-85%).

Metcon (Time)

4 Rounds

20 Cal Row

20 Front Rack Lunges (75/55)

20 KB Swings (1.5/1)

RX+ (95/65) (2/1.5)


Beating a Dead Horse

By: James Quinn

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

4 Rounds

4 min AMRAP

Buy In: 25 Wallballs (20/14 @ 10ft)

AMRAP

5 Burpees

10 Sit-ups

15 Double-unders

2 minute Rest

Score is total reps in AMRAP only.


Knee High

By: James Quinn

CrossFit Templar – CrossFit

Knee High (Time)

3 Rounds

10 HSPU

10 Front Squats(75/55)(RX+115/75)

200M Run

1 minute Rest

2 Rounds

10 HSPU

10 Front Squats(95/65)(RX+135/95)

300M Run

1 minute Rest

1 Round

10 HSPU

10 Front Squats(115/75)(RX+155/115)

400M Run

RX+ Deficit HSPU (45# plates)