WELCOME TO THE
CROSSFIT TEMPLUM
WORKOUT OF THE DAY
CrossFit – Tue, Jan 31
Announcements The Time is Now! 2023 CrossFit Open Register Now! www.games.crossfit.com >>>This month’s Newsletter<<< CrossFit Templum – CrossFit Warm-up 1 set: 1:00 row (easy)
CrossFit – Mon, Jan 30
Announcements The Time is Now! 2023 CrossFit Open Register Now! www.games.crossfit.com >>>This month’s Newsletter<<< CrossFit Templum – CrossFit Warm-up 1 set: 10 alternating Samson
CrossFit – Sat, Jan 28
Announcements The Time is Now! 2023 CrossFit Open Register Now! www.games.crossfit.com >>>This month’s Newsletter<<< CrossFit Templum – CrossFit On Saturday, January 28th we will
CrossFit – Fri, Jan 27
Announcements The Time is Now! 2023 CrossFit Open Register Now! www.games.crossfit.com CrossFit Templum – CrossFit Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and
CrossFit – Thu, Jan 26
Announcements The Time is Now! 2023 CrossFit Open Register Now! www.games.crossfit.com CrossFit Templum – CrossFit Warm-up Row 500m Then… 2 sets: :30 medicine ball push
CrossFit – Wed, Jan 25
Announcements The Time is Now! 2023 CrossFit Open Register Now! www.games.crossfit.com CrossFit Templum – CrossFit Warm-up 2 sets: 10-row strokes, arms and hips only, legs
CrossFit – Tue, Jan 24
Announcements The Time is Now! 2023 CrossFit Open Register Now! www.games.crossfit.com CrossFit Templum – CrossFit Warm-up 1 set: 100-m jog 10 alternating Samson stretches 10
CrossFit – Mon, Jan 23
Announcements The Time is Now! 2023 CrossFit Open Register Now! www.games.crossfit.com CrossFit Templum – CrossFit Warm-up 2 sets: 30 jumping jacks 10 bent-over rows 10
CrossFit – Sat, Jan 21
Announcements The Time is Now! 2023 CrossFit Open Register Now! www.games.crossfit.com CrossFit Templum – CrossFit Teams of 2 Partner Warmup (No Measure) Warm up 20
CrossFit – Fri, Jan 20
Announcements The Time is Now! 2023 CrossFit Open Register Now! www.games.crossfit.com CrossFit Templum – CrossFit Warm-up 1 set: 1:00 row (conversation pace) 10 alternating spiderman
CrossFit – Thu, Jan 19
Announcements The Time is Now! 2023 CrossFit Open Register Now! www.games.crossfit.com CrossFit Templum – CrossFit Warm-up 1 set: 10 over-the-fence 10 under-the-fence 20 walking lunges
CrossFit – Wed, Jan 18
Announcements The Time is Now! 2023 CrossFit Open Register Now! www.games.crossfit.com CrossFit Templum – CrossFit Warm-up 1 set: :30 single-unders :30 walking lunge :30 alternating
CrossFit – Tue, Jan 17
Announcements The Time is Now! 2023 CrossFit Open Register Now! www.games.crossfit.com CrossFit Templum – CrossFit Warm-up 2 sets: :30 jumping jacks 10 single-DB shoulder presses
CrossFit – Mon, Jan 16
Announcements The Time is Now! 2023 CrossFit Open Register Now! www.games.crossfit.com CrossFit Templum – CrossFit Warm-up 8min Clock: 10 Med Deadlifts 10 Med Ball Shoulder
CrossFit – Sun, Jan 15
Announcements Open Prep Clinic this Sat @ 10am. Register Now! Click Here CrossFit Templum – CrossFit Open Prep Clinic Open Movements Burpees over the bar
CrossFit – Sat, Jan 14
Announcements Open Prep Clinic this Sat @ 10am. Register Now! Click Here CrossFit Templum – CrossFit Warm-up Partner Warm-up: 8min AMRAP Partner A: 200 meter
CrossFit – Fri, Jan 13
Announcements Open Prep Clinic this Sat @ 10am. Register Now! Click Here CrossFit Templum – CrossFit Warm-up 1 set: 10 alternating Samson stretches 5 push-ups
CrossFit – Thu, Jan 12
CrossFit Templum – CrossFit Warm-up 2 sets: :20 arm circles forward and backward :20 high knees :20 shoulder taps :20 knee push-ups – No rest
CrossFit – Wed, Jan 11
CrossFit Templum – CrossFit Warm-up 1 set: 10 strokes on the rower (14-18 strokes per minute) 10 alternating elbow-to-instep 10 GHD hip extensions or good
CrossFit – Tue, Jan 10
CrossFit Templum – CrossFit Warm-up 1-2 sets: :20 plank hold :20 pike hold :20 DB deadlifts 1 wall walk 1 set: :20 plank hold :20
CrossFit – Mon, Jan 9
CrossFit Templum – CrossFit Warm-up 2 sets: :20 jump rope :20 burpees-to-target (6 in) – Rest :30 Specific Warm Up Push Press build up and
CrossFit – Sat, Jan 7
CrossFit Templum – CrossFit WOD 1 – AMRAP7 (AMRAP – Rounds and Reps) 7 Squat cleans (135/115) (115/95) 10 Wall balls (20/14) 40 Double-unders -RX+/RX
CrossFit – Fri, Jan 6
CrossFit Templum – CrossFit Warm-up AMRAP 5: 10 alternating Samson stretches 5 push-ups to down dog 10 air squats 5 burpees over the barbell Specific
CrossFit – Thu, Jan 5
CrossFit Templum – CrossFit Warm-up 1 set: 200/250-m row 50-75-ft of each Bear crawl (shoulder taps) Lateral shuffle/direction (lateral hops over a plate) Backward bear
CrossFit – Wed, Jan 4
CrossFit Templum – CrossFit Warm-up On a 3:00 clock: 10 front-to-back leg swings, each leg 10 high knees in place 10 alternating T-rotations in plank
CrossFit – Tue, Jan 3
CrossFit Templum – CrossFit Warm-up 1 set: 250-meter row 12 single-arm DB deadlift (6/side) 25-ft KB overhead carry, left 25-ft KB overhead carry, right 1
CrossFit – Mon, Jan 2
CrossFit Templum – CrossFit Warm-up 8 Min AMRAP 150m Row 5 Med Ball Front Squats 5 Med Ball Push Press to Target 5 Wall Balls
CrossFit – Dec 31 ✅ Last day for 2022
Announcements December Newsletter CLOSED MONDAY (Log-in and complete Home WOD) CrossFit Templum – CrossFit Partner Warmup (No Measure) 2 Rounds each _______________ Partner 1
CrossFit – Fri, Dec 30
Announcements December Newsletter CLOSED MONDAY (Log-in and complete Home WOD) CrossFit Templum – CrossFit Warm-up 1 set: 10 alternating elbow to insteps 50-ft. jog
CrossFit – Thu, Dec 29
Announcements December Newsletter CLOSED MONDAY (Log-in and complete Home WOD) CrossFit Templum – CrossFit Warm-up DYNAMIC WARM-UP 1 set: :30 hops to a 10-lb
CrossFit – Wed, Dec 28
Announcements December Newsletter CLOSED MONDAY (Log-in and complete Home WOD) CrossFit Templum – CrossFit Warm-up 1 set: 1:00 of row or bike (slow pace)
CrossFit – Tue, Dec 27
Announcements December Newsletter CLOSED MONDAY (Log-in and complete Home WOD) CrossFit Templum – CrossFit Warm-up 1 set: 10 alternating Spiderman stretches 10 Kang squats
CrossFit – Mon, Dec 26
Announcements December Newsletter CLOSED MONDAY (Log-in and complete Home WOD) CrossFit Templum – CrossFit 12 Days of Christmas Home WOD (Time) 1- 100 yard
12 Day of Christmas WOD
Announcements December Newsletter 12 Days of Christmas WOD 9am and 10am Saturday Dec. 24th CrossFit Templum – CrossFit Warm-up Prep all movements and
CrossFit – Fri, Dec 23
Announcements December Newsletter 12 Days of Christmas WOD 9am and 10am Saturday Dec. 24th CrossFit Templum – CrossFit Warm-up Burgener Warm-up (No Measure)
CrossFit – Thu, Dec 22
Announcements 12 Days of Christmas WOD 9am and 10am Saturday Dec. 24th CrossFit Templum – CrossFit Warm-up 1 set: :45 row (25-30 s/m) 10 inchworms
CrossFit – Wed, Dec 21
Announcements 12 Days of Christmas WOD 9am and 10am Saturday Dec. 24th CrossFit Templum – CrossFit Warm-up 1 set: 10 alternating Samson stretch 10 up-downs
CrossFit – Tue, Dec 20
Announcements 12 Days of Christmas WOD 9am and 10am Saturday Dec. 24th CrossFit Templum – CrossFit Warm-up 2 sets: 10 PVC pass throughs 20 alternating
CrossFit – Mon, Dec 19
Announcements 12 Days of Christmas WOD 9am and 10am Saturday Dec. 24th CrossFit Templum – CrossFit Warm-up 3 sets: 50-ft walking lunges 10 lateral plank
CrossFit – Sat, Dec 17
Announcements 12 Days of Christmas WOD 9am and 10am Saturday Dec. 24th CrossFit Templum – CrossFit Med ball madness (AMRAP – Rounds and Reps) ARAMP:25
CrossFit – Fri, Dec 16
CrossFit Templum – CrossFit Warm-up 3 sets: 10 twist and reach 10 side lunges (5/leg) 5 goblet squats (light) 5 paused goblet squats (light) Specific
CrossFit – Thu, Dec 15
CrossFit Templum – CrossFit Warm-up 1 set: 400-m run :30 hollow hold :30 ring rows 1 set: 200-m run :30 hollow rocks :30 ring rows
CrossFit – Wed, Dec 14
CrossFit Templum – CrossFit Warm-up DYNAMIC WARM-UP | 16:00 1 set: 2:00 bike, row, or skierg 10 alternating Samson stretches 10 alternating scorpion stretches 10
CrossFit – Tue, Dec 13
CrossFit Templum – CrossFit Warm-up Med Ball Toss Warm-up: 1 round: :30 granny tosses :30 bounce passes :30 chest passes :30 side tosses, right :30
CrossFit – Mon, Dec 12
CrossFit Templum – CrossFit Warm-up PVC SWITCH WARM-UP GAME Penatly movements: 20 mountain climbers 10 PVC around the worlds 10 PVC shoulder presses 10 PVC
CrossFit – Sat, Dec 10
CrossFit Templum – CrossFit Warm-up 1 ROUND 10/10 Banded Side Steps 5 Kip Swings 10 Cossack Squats :30 HS Hold 1 ROUND 10/10 Banded Monster
CrossFit – Fri, Dec 9
CrossFit Templum – CrossFit Warm-up 1 set: 5 wall-ball chest passes with a partner 5 wall-ball bounce passes with a partner 10 alternating box step-ups
CrossFit – Wed, Dec 7
CrossFit Templum – CrossFit Warm-up 1 set: 10 leg swings/leg 10 unweighted good mornings 10 walking reverse lunges :30 narrow stance air squats (keep heels
CrossFit – Tue, Dec 6
CrossFit Templum – CrossFit Warm-up 2 sets: 50-ft broad jump 10 air squats 50-ft bear crawl 10 air squats 50-ft alternating spiderman pose 10 air
CrossFit – Mon, Dec 5
CrossFit Templum – CrossFit Warm-up 1 set: 10/8 cal bike 10 single-leg DB deadlifts/leg (focus on keeping the chest up) 10 sit-ups 1 set: 10/8 cal bike
CrossFit – Sat, Dec 3
Announcements Templum’s Silent Night November Newsletter Meet at Arbor Hills @ 9:00am this Saturday. (no in gym classes due to party) CrossFit Templum
CrossFit – Fri, Dec 2
Announcements Templum’s Silent Night November Newsletter Meet at Arbor Hills @ 9:00am this Saturday. (no in gym classes due to party) CrossFit Templum
CrossFit – Thu, Dec 1
Announcements Templum’s Silent Night November Newsletter CrossFit Templum – CrossFit Warm-up 400 meter run Then… 1 set: 1:00 couch stretch (each leg) 1:00 pigeon
CrossFit – Wed, Nov 30
Announcements Templum’s Silent Night November Newsletter CrossFit Templum – CrossFit Warm-up 1 set: 2:00 bike, row, or ski 10 good mornings 10 alternating Cossack
CrossFit – Tue, Nov 29
Announcements Templum’s Silent Night November Newsletter CrossFit Templum – CrossFit Warm-up 1 set: :45 row (easy) :30 hollow hold :30 plank shoulder taps :30
CrossFit – Mon, Nov 28
Announcements Templum’s Silent Night November Newsletter CrossFit Templum – CrossFit Warm-up AMRAP 5: 7 up downs 14 ground to overhead (10-15 lb plate) 21
CrossFit – Sat, Nov 26
Announcements Templum’s Silent Night November Newsletter CrossFit Templum – CrossFit Thanksgiving with the Girls (Time) In todays WOD we will have a typical holiday
CrossFit – Fri, Nov 25
Announcements Templum’s Silent Night November Newsletter CrossFit Templum – CrossFit Warm Up “Head Shoulders Knees & Cone” (No Measure) Warm Up (No Measure) 8min
CrossFit – Thu, Nov 24
Announcements Templum’s Silent Night November Newsletter CrossFit Templum – CrossFit Metcon Closed for Thankgiving! Run a 5K for time and log your score. 5k
CrossFit – Wed, Nov 23
Announcements Templum’s Silent Night November Newsletter CrossFit Templum – CrossFit Warm-up 2 sets: 10 “T” push-ups 5 lateral lunges/side 5 DB/KB goblet squats 5
CrossFit – Tue, Nov 22
Announcements Templum’s Silent Night November Newsletter CrossFit Templum – CrossFit Warm-up On a 5:00 clock: 10 calf raises 10 high knees in place 10
CrossFit – Mon, Nov 21
Announcements Templum’s Silent Night November Newsletter CrossFit Templum – CrossFit Warm-up 1 set: 2:00 slow run, bike, row, or ski 2 sets: 10 PVC
CrossFit – Sat, Nov 19
Announcements Templum’s Silent Night https://pp.events/aj5RzwZo CrossFit Templum – CrossFit Warm-up 3 Rounds 5 Frog Jumps 5 Push Ups 5 Squat Jumps 5/5 DB Strict Presses
CrossFit – Fri, Nov 18
Announcements Templum’s Silent Night https://pp.events/aj5RzwZo CrossFit Templum – CrossFit Warm-up 8 sets: 20: slow row :10 fast row 1 set :20 wall-facing handstand hold 1
CrossFit – Thu, Nov 17
Announcements Templum’s Silent Night https://pp.events/aj5RzwZo CrossFit Templum – CrossFit Warm-up 2 sets: :20 single-unders :20 hollow rocks :20 squat hold – Rest :10 between sets.
CrossFit – Wed, Nov 16
Announcements Templum’s Silent Night https://pp.events/aj5RzwZo CrossFit Templum – CrossFit Warm-up 1 set: 2:00 row, bike, or ski 1 set: 20 banded face pulls 20 banded
CrossFit – Tue, Nov 15
Announcements Templum’s Silent Night https://pp.events/aj5RzwZo CrossFit Templum – CrossFit Warm-up AMRAP 6:00: 50-ft bear crawl 10 DB romanian deadlift 50-ft DB overhead walk 10 DB
CrossFit – Mon, Nov 14
Announcements Templum’s Silent Night https://pp.events/aj5RzwZo CrossFit Templum – CrossFit Warm-up 50-ft of each: High knee carioca/direction Over the hurdle Knee to chest Figure four Deep
CrossFit – Sat, Nov 12
Announcements Everybody bring a body this Saturday 9am and 10am!!! Reserve your spot! Templum’s Silent Night https://pp.events/aj5RzwZo CrossFit Templum – CrossFit Warm-up Warm-up: 3 rounds:
CrossFit – Fri, Nov 11
Announcements Everybody bring a body this Saturday 9am and 10am!!! Reserve your spot! Templum’s Silent Night https://pp.events/aj5RzwZo CrossFit Templum – CrossFit Warm-up On a 5:00
CrossFit – Thu, Nov 10
Announcements Everybody bring a body this Saturday 9am and 10am!!! Reserve your spot! CrossFit Templum – CrossFit Warm-up 1 sets: 150/200-m row 100- ft DB
CrossFit – Wed, Nov 9
CrossFit Templum – CrossFit Warm-up 2 sets: :30 jumping jacks :30 alternating T push-ups :30 alternating single-leg toe touches :30 feet elevated shoulder taps –
CrossFit – Tue, Nov 8
CrossFit Templum – CrossFit Warm-up 1 set: 200-m jog 10 alternating Spiderman stretches 30-m walk on toes (activate the calves) 10 inch-worms 30-m walk on
CrossFit – Mon, Nov 7
Announcements Everybody bring a buddy this Saturday! Motivation Monday: Understand the plan, Follow the pattern, and Receive the promise. CrossFit Templum – CrossFit Warm-up
CrossFit – Sat, Nov 5
CrossFit Templum – CrossFit Warm-up 2xs through ——————- Partner 1 100 m run 10 Spiderman stretches 10 push up to pike 10 Samson stretches Partner
CrossFit – Fri, Nov 4
CrossFit Templum – CrossFit Warm-up 2 sets: 20 jumping jacks 20 shoulder taps 20 mountain climbers 10 PVC good mornings 10 PVC pass thrus 10
CrossFit – Thu, Nov 3
CrossFit Templum – CrossFit Warm-up On 6:00 clock: 20 single-unders 10 banded side-steps each direction 10 alternating leg crossovers 10 alternating standing quad stretches 5
CrossFit – Wed, Nov 2
CrossFit Templum – CrossFit Warm-up 1 set: 2:00 bike, row, or ski 1 set: 10 alternating Samson stretch 10 push-ups to down dog 10 unweighted
CrossFit – Tue, Nov 1
CrossFit Templum – CrossFit Warm-up 2 sets: :40 high knees :40 bear crawl steps (2 forward, 2 back) :40 jump squats :40 alternating spiderman Specific
CrossFit – Mon, Oct 31
CrossFit Templum – CrossFit Warm-up 1 set: 200-m run AMRAP 5: 15 medicine ball deadlifts 12 medicine ball squats 9 medicine ball push presses Specific
Saturday Wod 🎃🧟♂️🧟♀️👻
CrossFit Templum – CrossFit Metcon (Time) Pumpkin Hallowod – (Party of 2) For Time 30:00 10 – 31 – 10 – 31 – 10 –
CrossFit – Fri, Oct 28
CrossFit Templum – CrossFit Warm-up 1 set: 30 jumping jacks 10 alternating spiderman stretches 1 set: :20 single-unders 10 air squats 1 set: :20 double-unders
CrossFit – Thu, Oct 27
CrossFit Templum – CrossFit Warm-up 8 sets: :20 air squats :10 bottom of squat hold *optional OH PVC squats* Burgener Drills with PVC then with
CrossFit – Wed, Oct 26
CrossFit Templum – CrossFit Warm-up 1 set: 10 alternating soldier kicks 10 alternating Samson stretches 10 inch-worms 10 alternating reverse lunges 10 skier jacks 10
CrossFit – Tue, Oct 25
CrossFit Templum – CrossFit Warm-up 2 sets w/ a partner: :30 med ball chest passes :30 med ball underhand tosses :30 med ball side passes/side
CrossFit – Mon, Oct 24
CrossFit Templum – CrossFit Warm-up On a 6:00 Clock: Partner A: Rows to 100m. For every meter Partner A rows under or over 100m, they
CrossFit – Sat, Oct 22
CrossFit Templum – CrossFit Warm-up *Rotate through with your team completing 3 sets total* Set 1 Partner A 10 Cal Bike @50/55 rpms Partner B
CrossFit – Fri, Oct 21
CrossFit Templum – CrossFit Warm-up 3 sets: 25-ft duck walk 25-ft inchworm walkouts 10 PVC pass throughs 10 PVC good mornings 10 PVC overhead squats
CrossFit – Thu, Oct 20
CrossFit Templum – CrossFit Warm-up 1 set: :40 single unders :40 BW split squats (:20/leg) :40 alternating shoulder taps 1 set: :40 double-unders :40 alternating
CrossFit – Wed, Oct 19
CrossFit Templum – CrossFit Warm-up 1 set: :20 superman hold :20 hollow hold :20 KB deadlifts 1 wall walk 1 set: :20 superman hold :20
CrossFit – Tue, Oct 18
CrossFit Templum – CrossFit Warm-up AMRAP 6: max distance shuttle runs (50-ft) *Movements x2 10reps ea.* Air Squats Up-Downs Sit-ups Specific Warm Up 1 set:
CrossFit – Mon, Oct 17
CrossFit Templum – CrossFit Warm-up 1 set: 200-ft DB farmers carry 20 BW step-overs 20 hollow rocks 150-ft DB front rack carry 15 BW step-overs
CrossFit – Sat, Oct 15
CrossFit Templum – CrossFit Warm Up (No Measure) 3 ROUNDS 5/5 Stagger Stance Goodmornings 5/5 SA KB Swings 5 Single KB Push Press 5 KB
CrossFit – Fri, Oct 14
CrossFit Templum – CrossFit Warm-up 1 set: 50 single unders 100-ft DB carry • one arm should be in an overhead position, and the other
CrossFit – Thu, Oct 13
CrossFit Templum – CrossFit Warm-up 1 set: Partner 1 | :40 row Partner 2 | :40 alternating scorpion stretch Partner 2 | :40 row Partner
CrossFit – Wed, Oct 12
CrossFit Templum – CrossFit Warm-up 2 sets: 1:00 jumping jacks :20 hollow rocks :20 bent-over rows :20 shoulder presses – Rest/transition for :10-:20 between movements.
CrossFit – Tue, Oct 11
CrossFit Templum – CrossFit Warm-up 1 set: 200-m jog (easy pace) 10 alternating elbow-to-instep 10 leg swings/leg (front and back) 1 set: 200-m jog (moderate
CrossFit – Mon, Oct 10
CrossFit Templum – CrossFit Warm-up AMRAP 5: 50-ft bear crawl (25-ft down and back) 50-ft walking lunges 50-ft broad jumps Specific Warm Up Burpee, Hollow
