Alexis

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Sets (10:00 CAP) 200m Run 12 Step-Ups* 10 Scap Push-Ups 8 Slow Perfect Push-Ups 6 Slow Dead Bugs *Sets 3/4 Step-Ups turn to Box Jumps Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 5 Box Jumps (30/24) 10 Hand Release […]

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Minute Bike/Row Inch Worm Toy Soliders Cossacks 1 Minute Pigeon Pose 1 Minute Scorpion Hold Lateral banded Monster walks Strength Pendlay Row (1×7) 1×4 1×5 1×6 1×7 Building to a heavy 7 reps Metcon The Quick And The Dead (Time) For Time 3-9-15-21-15-9-3

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Bike (EZ-Mod) 3:00 Bike (:20 Hard / :10 Light) 1:00 Bike (EZ-Mod) Into… 3 ROUNDS 6/6 DB Arnold Press 30 Mountain Climbers* 10 Hollow Rocks *Perform 8 Frog Jumps in the 2nd Round, Perform 8 Up-Downs in the 3nd Round. Strength

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 100m Run 10 Box Step Overs 10 Scap Pull-Ups 8 DB Deadlift 8 Tuck-Ups Workout Metcon (Time) FOR TIME 20 Toes to Bar 800m Run 20 Toes to Bar 40 DB Box Step-Overs (50/35)|(35/20)|(24/20) 20 Toes to Bar 800m Run

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 100m Run 10 Lunges 10 Scap Ring Rows 8 Single Ring Ring Rows Into… 2 ROUNDS 100m Run 8 Russian KB Swings 8 KB Goblet Squats 8 Scap Pull-Ups 8 Kip Swings Strength Back Squat (3×5 & 2×6) 3×5 @ 70-75% 2×6

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 6:00 RUNNING CLOCK… 1:00 Row (EZ) 1:00 Row (Moderate) Immediately Into… 2 SETS (4:00 Cap) w/ PVC Pipe 5 Inchworms w/ Push-Up 10 Alt. Groiners 10 Bootstrappers 10 PVC Pass Throughs 10 Behind the Neck Snatch Grip Shoulder Presses Workout Metcon (Distance)

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coaches Choice Workout Metcon (AMRAP – Reps) AMRAP 5 SETS – 5 MIN 25 AbMat sit-ups 20 BJ (24/20) 50 DU / 100 SU Then… Max 100 m Runs -Rest 1min b/t Sets- (Only score Runs – each Run counts as 1 rep) Finisher

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Mystery Partner Metcon Blue Collar Bob (Time) Partner WOD for time 150 Kettlebell Swings 53/35 65/40 Cal Row 150 Sandbag stepups 20″ 65/40 cal bike 150 kettlebell swings 53/35

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 30 Single Unders* 5 Hip to Above the Knee Deadlift 5 Hip to Below Knee Deadlift 5 Full Deadlifts :30 Bike *At 3:00 transition to either 15 Double Unders or :30 Single Single Double Attempts.COACHES NOTE — Once W/U is

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 30 Single Unders* 5 Hip to Above the Knee Deadlift 5 Hip to Below Knee Deadlift 5 Full Deadlifts :30 Bike *At 3:00 transition to either 15 Double Unders or :30 Single Single Double Attempts. Strength Deadlift (1×1+ @ 95%)