CrossFit Templum – CrossFit Warm-up 100m jog 10 scap retractions 10 empty bar good mornings 20 single unders 100m run 10 kip swings 10 empty

CrossFit Templum – CrossFit Warm-up 1 set: :30 easy row :30 moderate row :30 easy row :30 hard row 6 alternating Samson stretches 10 unweighted

CrossFit Templum – CrossFit Warm-up 1 set: :30 easy row :30 moderate row :30 easy row :30 hard row 6 alternating Samson stretches 10 unweighted

Announcements Normal Schedule tomorrow. MLK WOD CrossFit Templum – CrossFit View Public Whiteboard Warm-Up 10 deadlifts (empty bar) 10 air squats 10 scap retractions 10

CrossFit Templum – CrossFit Warm-up 2 rounds: 200-meter run :30 mountain climbers 10 good mornings 10 shoulder presses :30 up-downs 10 back-rack alternating lunges 10

CrossFit Templum – CrossFit Warm-up 2 rounds: 200-meter run :30 mountain climbers 10 good mornings 10 shoulder presses :30 up-downs 10 back-rack alternating lunges 10

CrossFit Templum – CrossFit TEAMS OF 3 – Warmup (AMRAP – Reps) ATHLETES – Box – KB ———— Everyone together 20 Jumping jacks 10 Superman

CrossFit Templum – CrossFit Warm-up On a 6:00 clock: Partner 1 | 100-meter jog + 10-30 single-unders or double-unders Partner 2 | Cossack squats, sit-ups,

CrossFit Templum – CrossFit Warm-up 1 set: 5 elbow-to-instep/leg 10 reach, roll, and lift 20 lying hip crossovers 10 shoo the turtles 5 inchworms Specific

CrossFit Templum – CrossFit Warm-up 1 round: :20 jumping jacks 5 elbow-to-insteps/leg :20 plank hold 5 inchworms 1 round: :20 jumping jacks :20 alternating Spiderman

CrossFit Templum – CrossFit Warm-up 1 round with a partner: Partner 1 | :30 bike, row, or ski (easy) Partner 2 | :30 alternating elbow-to-insteps

CrossFit Templum – CrossFit Warm-up 2 sets: :30 jumping jacks 5 inchworm + push-ups :20 Samson stretch/leg 10 alternating Cossack squats 10 Superman arch-ups 10

CrossFit Templum – CrossFit Warm-up 2 sets: :30 jumping jacks 5 inchworm + push-ups :20 Samson stretch/leg 10 alternating Cossack squats 10 Superman arch-ups 10

Announcements Open gym closing at 10:30am Join us for 12pm 5pm or 6pm classes today and back to normal schedule tomorrow. CrossFit Templum – CrossFit

CrossFit Templum – CrossFit Warm-up 2 sets: :20 up-downs :10 rest :20 PVC good mornings :10 rest 2 sets: :20 burpees :10 rest :20 PVC

CrossFit Templum – CrossFit View Public Whiteboard Warm-Up 4 sets: 25 Jumping Jacks :30 Dead bar hang 15 Push press (empty bar) 5 Back Squats

CrossFit Templum – CrossFit Warm-up 1 round: 200-meter jog, slow 10 alternating Spiderman stretch + reaches :30 single-unders 10 plank hold to downward dog :30

CrossFit Templum – CrossFit View Public Whiteboard Warm-up 1 round: 200-meter jog, slow 10 alternating Spiderman stretch + reaches :30 single-unders 10 plank hold to

CrossFit Templum – CrossFit Warm-up 2 sets: :30 easy row :30 moderate row :30 easy row :30 hard row 10 alternating scorpion stretches 5 dumbbell

CrossFit Templum – CrossFit Warm-up 2 sets: 1:00 row, bike, or ski. :30 mountain climbers 5 shoulder presses 5 good mornings :30 up-downs 5 push

CrossFit Templum – CrossFit Warm-up 1 set: 1:00 bike or row, slow 10 alternating Spiderman stretches 5 wall-facing squats 1 set: 1:00 bike or row,

CrossFit Templum – CrossFit Warm Up 3 ROUNDS 10 Back Rack Elbow Punches 5 Muscle Cleans 5 Hang Cleans 5 Power Cleans 5 Lateral Over

CrossFit Templum – CrossFit Warm-up 2 sets: 10 row strokes | arms and hips only, legs stay straight 10 PVC pass-throughs 10 scap shrugs on

Announcements 🏋️‍♀️ December 21 & 26 – Annual 12 Days of Christmas WOD 🎄December 24 + 25 – Closed (12 days home version) ⛄️December 26

Announcements 🏋️‍♀️ December 21 & 26 – Annual 12 Days of Christmas WOD 🎄December 24 + 25 – Closed (12 days home version) ⛄️December 26

Announcements 🏋️‍♀️ December 21 & 26 – Annual 12 Days of Christmas WOD 🎄December 24 + 25 – Closed (12 days home version) ⛄️December 26

Announcements 🏋️‍♀️ December 21 & 26 – Annual 12 Days of Christmas WOD 🎄December 24 + 25 – Closed (12 days home version) ⛄️December 26

Announcements 🏋️‍♀️ December 21 & 26 – Annual 12 Days of Christmas WOD 🎄December 24 + 25 – Closed (12 days home version) ⛄️December 26

CrossFit Templum – CrossFit Warm-up 1 set: :30 hops to a 10-lb plate :30 mountain climbers :30 up-downs to a 10-lb plate :30 step-back lunges

CrossFit Templum – CrossFit 12 Day of Christmas 2.0 (Time) 12 Days of Christmas WOD 2.0 *Complete like the song* 1 – Clean and Jerk

CrossFit Templum – CrossFit 12 Days of Christmas Home WOD (Time) 1- 100 yard run (no space? :30 sec high knees) 2- 5 yd bear

CrossFit Templum – CrossFit 12 Days of Christmas Home WOD (Time) 1- 100 yard run (no space? :30 sec high knees) 2- 5 yd bear

CrossFit Templum – CrossFit Warm-up On a 6:00 clock: 10 PVC pass-throughs 5 med-ball ground-to-overheads 5 med-ball thrusters (reach for the lockout) 3-5 false-grip ring

CrossFit Templum – CrossFit Warm up Quickly decide on your version and warm up specific movements Metcon 12 Day of Christmas 2.0 (Time) 12 Days

CrossFit Templum – CrossFit Warm-up 2 sets: :30 jumping jacks :30 mountain climbers 10 PVC pass-throughs 5 inchworm + push-ups 10 counterbalance plate squats Specific

CrossFit Templum – CrossFit Warm-up 200m jog 10 scorpions 5 pushup to down dogs 100m run 10 groiner stretch 5 med ball front squats 50m

CrossFit Templum – CrossFit Warm-up Partner rowing warm-up On a 6:00 clock: Partner A: rows to 100 meters. For every meter partner A rows under

CrossFit Templum – CrossFit Warm-up 1 set: 200-meter jog, slow 5 inchworms 10 push-ups to downward dog 1 set x 25 ft each: Hip rotations

CrossFit Templum – CrossFit Warm-up 1 set: 1:00 row, slow 10 PVC pass-throughs (wide grip) 5 scap pull-ups 5 elbow-to-instep/side 10 air squats 1 set:

CrossFit Templum – CrossFit Warm-up 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward

CrossFit Templum – CrossFit Warm-up 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward

CrossFit Templum – CrossFit Warm-up 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward

CrossFit Templum – CrossFit Warm-up Complete 3 rounds: Partner 1: 1 min on a machine Partner 2: 5 inch worm pushups Scorpion stretch Partner 3:

CrossFit Templum – CrossFit Warm-up 1 set: 1:00 bike or row 5 inchworm + push-ups 5 over/under-the-fence/direction 1 set: 1:00 bike or row 10 alternating

CrossFit Templum – CrossFit Warm-up 1 set: 100-meter run, slow :30 alternating hamstring scoops Line Drills 1 set: 200-meter run, faster Specific Warm-up Toes to

CrossFit Templum – CrossFit Warm-up 1 set: 100-meter run, slow :30 alternating hamstring scoops Line Drills 1 set: 200-meter run, faster Specific Warm-up Toes to

CrossFit Templum – CrossFit Warm-up 3 sets: :40 shuttle runs :20 rest :40 plate ground-to-overheads :20 rest :40 alternating Cossack squats :20 rest – Shuttle

CrossFit Templum – CrossFit Warm-up 1 round: 400-meter jog :30 single-unders 10 alternating Spiderman stretch + reaches 10 plank hold to downward dog 10 up-downs

CrossFit Templum – CrossFit Warm-up 1 set: :30 jumping jacks 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and

CrossFit Templum – CrossFit Warm-up Coaches Choice Metcon (Time) 30’ AMRAP Teams of 3 — 1 partner works at a time completing all four movements

CrossFit Templum – CrossFit Warm-up Coaches Choice Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3 AMRAP 25: 1 partner works at a time

CrossFit Templum – CrossFit Warm-up 20 Jumping jacks 10 PVC Passthroughs 5 inch worm push-ups 20 Jumping jacks 10 PVC OH squats 5 push-up down

CrossFit Templum – CrossFit Warm-up 2 sets: 5 med-ball chest passes with a partner 6 med-ball lateral passes with a partner (3/side) 10 alternating box

CrossFit Templum – CrossFit Warm-up 1-2 rounds: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet

CrossFit Templum – CrossFit Warm-up 1-2 rounds: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet

CrossFit Templum – CrossFit Warm-up 1-2 rounds: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet

CrossFit Templum – CrossFit Warm-up 1 set: 400-meter slow jog 5 inchworms 5 elbow-to-instep/leg 2 sets: :20 jumping jacks :20 mountain climbers :20 Superman arch-ups

CrossFit Templum – CrossFit Warm-up 1 set: 400-meter slow jog 5 inchworms 5 elbow-to-instep/leg 2 sets: :20 jumping jacks :20 mountain climbers :20 Superman arch-ups

CrossFit Templum – CrossFit Warm-up AMRAP 5: 10 alternating Spiderman stretches 5 strict presses (35/45 lb) 5 up-downs 5 push presses (35/45 lb) 10 alternating

CrossFit Templum – CrossFit Warm-up 3 sets: :30 row, easy :20 row, moderate pace :10 row, fast pace 2 sets: 10 PVC good mornings 10

CrossFit Templum – CrossFit Warm-up 3 sets: :30 bike, easy :20 bike, moderate pace :10 bike, fast pace 2 sets: 10 PVC good mornings 10

CrossFit Templum – CrossFit Warm-up Metcon Thanksgiving with the Girls (Time) In todays WOD we will have a typical holiday and visit a few family

CrossFit Templum – CrossFit Metcon Bodyweight Burner (Time) 200 Double Under 150 Air Squats 100 Push-ups 50 Burpees

CrossFit Templum – CrossFit Warm-up 1 set: 200-meter jog, slow 5 elbow-to-insteps/side 20 alternating shoo the turtles 200-meter run, faster PVC switch warm-up game Suggested

CrossFit Templum – CrossFit No Classes today! Happy Thanksgiving Templum Family 🦃 Metcon 5k Run (Time) Max Effort 5k Run

CrossFit Templum – CrossFit Metcon 5k Run (Time) Max Effort 5k Run

CrossFit Templum – CrossFit Warm-up 2 sets: 1:00 bike 5 x [2 shoulder taps + 1 push-up] 10 hollow rocks 10 air squats 10 kip

CrossFit Templum – CrossFit Warm-up 1 set: 10 alternating Spiderman stretches 10 alternating scorpion stretches 10 leg swings/leg (front and back) 1 set: 10 alternating

CrossFit Templum – CrossFit Warm-up 1 set: :30 inchworms :30 push-ups :30 alternating Cossack squats :30 shoulder presses – Hold the bar overhead for at

CrossFit Templum – CrossFit Warm-up 2 sets: 5 inchworms 10 banded pull-aparts 5 cobra stretch to down dog 10 banded pass-throughs 5 push-ups or hand-elevated

CrossFit Templum – CrossFit Metcon (Time) 1 set: 100-meter jog :30 hip flexor to hamstring stretch/side 10 ring rows (easy) 10 air squats :15 hollow

CrossFit Templum – CrossFit Warm-up Every 2:00 for 4 sets: :45 run, row, bike, or ski Set 1 | :45 inchworms Set 2 | :45

CrossFit Templum – CrossFit Warm-up Every 2:00 for 4 sets: :45 run, row, bike, or ski Set 1 | :45 inchworms Set 2 | :45

CrossFit Templum – CrossFit Warm-up 400-meter run 10 alt. DB sumo deadlifts 10 empty bar good mornings 10 hollow rocks 5 single are presses/arm 5

CrossFit Templum – CrossFit Warm-up 400-meter run 10 alt. DB sumo deadlifts 10 empty bar good mornings 10 hollow rocks 5 single are presses/arm 5

CrossFit Templum – CrossFit Warm-up 1 round: 400-meter run :30 single-unders 10 alternating Spiderman stretch + reaches 10 plank hold to downward dog 10 up-downs

CrossFit Templum – CrossFit Warm-up 2 sets: 5 inchworm to push-up + down dog 10 PVC pass-throughs 5 inchworm to push-up + down dog 10

CrossFit Templum – CrossFit Warm-up 2 rounds: 1:00 row :30 mountain climbers 10 single-leg dumbbell deadlifts 5 single-arm dumbbell shoulder presses/arm :30 up-downs 10 single-arm

CrossFit Templum – CrossFit Warm-up 1 set: :20 cat cows :20 bird dogs :20 kettlebell deadlifts 5 x [2 shoulder taps + 1 push-up] 1

CrossFit Templum – CrossFit Warm Up (No Measure) Partners Alternate :30 on Row until 2:00min THEN… 3 ROUNDS 5/5 DB Strict Press (RD3: 5/5 DB

CrossFit Templum – CrossFit Warm-up On a 6:00 clock: 20 jumping jacks 10 single-arm dumbbell presses/arm 10 scap pull-ups 5 burpees Specific Warm-up CTB Pullup

CrossFit Templum – CrossFit Warm-up 2 sets: 20 jumping jacks 30 alternating mountain climbers 10 PVC pass-throughs 5 elbow-to-instep/leg 10 calf stretches/leg 10 counterbalance plate

CrossFit Templum – CrossFit Warm-up 1 set: :30 single-unders 10 alternating Spiderman stretches 7 wall-facing squats 1 set: :30 single-single-double-unders (or attempts) 10 push-ups to

CrossFit Templum – CrossFit Warm-up 1 set: :30 row (easy pace) 10 alternating scorpion stretches :30 plank hip taps (same side) 5 air squats, slow

CrossFit Templum – CrossFit Warm up AMRAP 5 with a partner: 10 synchronized high knees in place 5 leg swings/ leg 10 synchronized walking lunges

CrossFit Templum – CrossFit TEAMS OF 3 – Warmup (AMRAP – Reps) ATHLETES – Barbell 45/35 ———— Partner #1 Partner #2 Partner #3 15 Second

CrossFit Templum – CrossFit TEAMS OF 3 – Warmup (AMRAP – Reps) ATHLETES – Barbell 45/35 ———— Partner #1 Partner #2 Partner #3 15 Second

CrossFit Templum – CrossFit TEAMS OF 3 – Warmup (AMRAP – Reps) ATHLETES – Barbell 45/35 ———— Partner #1 Partner #2 Partner #3 15 Second

CrossFit Templum – CrossFit TEAMS OF 2 – Warmup (AMRAP – Reps) ATHLETES – Barbell 45/35 – Jump rope Repeat as many times as needed

CrossFit Templum – CrossFit Teams of 2 – Buck Furpees (AMRAP – Rounds and Reps) 10 Rounds for time ▫ 30 Double unders ▫ 20

CrossFit Templum – CrossFit Warm-up AMRAP 8: 30 jumping jacks 6 alternating Samson stretch lunges 10 PVC pass-throughs 30 mountain climbers 10 PVC good mornings

CrossFit Templum – CrossFit Warm Up 1 set: 200-meter jog 10 ring rows 10 unweighted good mornings 10 alternating Spiderman stretches 1 set: :30 jumping

CrossFit Templum – CrossFit Warm-up 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward

CrossFit Templum – CrossFit Warm-up 1 set: 2:00 run, bike, row, or ski 1 set: 10 banded squats 10 banded monster walk steps 10 banded

CrossFit Templum – CrossFit Warm-up 1 round: :20 Samson stretch/leg 10 hollow rocks 10 box step-overs :10 ring support hold 5 ring rows 1 round:

CrossFit Templum – CrossFit Warm-up 1 set: Partner 1 | :30 calories on any machine Partner 2 | :30 sec dead bugs Switch 1 set:

CrossFit Templum – CrossFit Warm-up 3 sets: 20 jumping jacks 10 Spiderman lunges 10 Cossack squats (5/leg) 5 goblet squats 5 paused goblet squats Specific

CrossFit Templum – CrossFit Warm-up 3 sets: 20 jumping jacks 10 kettlebell deadlifts 50-ft single-arm kettlebell overhead carry/arm 5-10 single-arm kettlebell swings/arm Specific Warm-up Row

CrossFit Templum – CrossFit Warm-up 1 set: 10 PVC pass-throughs (wide grip) 20 alternating plank shoulder taps 5 elbow-to-instep/side :30 counterbalance plate squats – Hold