Alexis

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter run Walking lunge twist Walking Samson stretch Walking scoops Toy soliders Arm circles Forward/Back Calf stretch Strength Wally World (Time) 4 rounds quality reps for time 15 seated wallballs 20/14 15 wb pushups 15 Russian twists 20/14 Metcon Cruise Control (Time) 50-40-30-20-10 […]

CrossFit Templum – Special Events View Public Whiteboard () Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more

Templum North – Special Events View Public Whiteboard Hero Workout Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn

Templum North – CrossFit View Public Whiteboard Hero Workout Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more

CrossFit Templum, Templum North – CrossFit Warm-up (No Measure) Coaches choice Metcon (AMRAP – Rounds and Reps) ⚠️ This workout is modified with different movements that we are not going to do on Monday(Murph) Except the run 🙂 – – – – – – – – – – – – – – – TEAMS OF

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 set: :30 single-unders :20 step back lunges + high knees/leg 5 elbow insteps + hamstring stretch/leg 1 set: :15 left-leg single-unders :15 right-leg single-unders :30 box step-overs :30 air squats 1 set: :30 single-single-double :30 box jump-overs :30 counter-balance squats – Use a

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Strength Barbell Turkish Getup (Max) Max BB Turkish Getups 35/35 Strength Option #2 Zercher Squat (1) As heavy as you can from the ground. Score is heaviest successful lift. Metcon Metcon (Time) For Time 3200 Meter Row Metcon Option 2 10K Bike

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 sets: :20 jumping jacks – Rest :10 :20 up-downs – Rest :10 Push Jerk Progressions Skill Metcon (No Measure) On an 8:00 clock: Handstand walk/wall walk practice Metcon Metcon (Weight) 5 sets for load: 5 push jerks *score total weight from each set*

Templum North – CrossFit View Public Whiteboard Warm-up Snatch Drills (No Measure) PVC Mobility then… *with bar complete* 3×5 Pressing Snatch Balance 3×5 Snatch Pull unders 3×5 Snatch High Pull + Snatch Strength Snatch (1×1) Snakes and ladders game. Matt will explain Metcon CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65#

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 5:00 clock: 2-4-6-8 … etc. Ring Rows PVC Pass-throughs Jumping air squats Specific Warm-up Warm-up (No Measure) DB snatch review and progression Strength DB Snatch (build to a 5 rep max (both heads touch)) Complete 5 consecutive reps right then 5 reps