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CROSSFIT TEMPLUM

WORKOUT OF THE DAY

12.7.2021

CrossFit Templum – CrossFit View Public Whiteboard () () () Warm-up Warm-up (No Measure) Push Press and Push Jerk Progressions Strict Press: Setup Dip and

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12.6.2021

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) Complete 3rds: 5 Wall Facing Squats 5 KB Deadlifts 5

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12.3.2021

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) On a 5:00 Clock: Partner 1 holds PVC at waist height

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12.2.2021

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () () () Warm-up Warm-up (No Measure) On a 3:00 Clock 5 PVC Pass Throughs 4

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12.1.2021

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) On a 5:00 Clock: Set 1 | :30 Row Just Legs

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11.30.2021

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 4 Rounds: :20 Burpees Rest :10 :20 Thrusters (No weight) Rest

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11.29.2021

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 Sets 10 Stagger Stance Good Mornings / Leg 50m Jog

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11/27/2021

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Partner Metcon Jullian’s Angel Wings (Time) 10 Rounds for Time (with a

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Friday

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 100m Run 20 Single Unders* 5 Clean Grip Deadlifts 5

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Open Gym WOD

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Row 3 Minutes 20-squats 10-front squats 10 burpees 10 pullups Strength Shoulder Press (5-5-5)

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11.25.2021

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 6min Clock: :30 sec ea movement Alternating Single-Leg Toe Touches Elbow-to-Instep Stretch Hamstring Scoop

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Friday

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 100m Run 20 Single Unders* 5 Clean Grip Deadlifts 5

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11.24.2021

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) Partner Rowling: 100 meter row each round Warm up movements: Jumping Jacks Muscle

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11.23.2021

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 Sets: 200m Jog :30 PVC Pass Throughs :30 Alternating Overhead

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11.22.2021

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) Med Ball Clean Warm-up & Progression: Setup: *Shoulders in Front of

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11/19/2021

Templum North – CrossFit View Public Whiteboard Warm-up Warmup2 (No Measure) 400 meter run 20 Back Ext 20 Hanging knee raises 20 Pushups 20 Air

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11.19.2021

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) On a 3:00 Clock: 5 PVC Pass throughs 5 Muscle Snatches 10 Lateral

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11/18/2021

Templum North – CrossFit View Public Whiteboard Warm-up Agility and Dynamic Drills (No Measure) Strength Bench Press (5×4) Working at 75% Metcon Metcon (Time) 21-15-12-9-6-3

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11.18.2021

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: :30 Leg Swings / Side :30 Alternating Single-Leg Deadlifts Running Warm-up :20

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11.17/2021

Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) On a 3:00 Clock: 5 PVC Pass throughs 5 Muscle Snatches 10 Lateral

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11.17.2021

CrossFit Templum – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) CONE GAME: Movements: Jumping Jacks Mountain Climbers Arm Circles Air Squats Flutter

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11.17.2021

Templum North – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) CONE GAME: Movements: Jumping Jacks Mountain Climbers Arm Circles Air Squats Flutter

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11.16.2021

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Partner Rowling: 8min Cap Parnter A Rows 100meters Then completes penalty movement Parnter B

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11/15/2021

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run 10/10 Leg Swings 5/5 Cossacks Lunge 3 Airsquats+Broad Jump 50Ft. Walking

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2Together 4Ever

CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) GENERAL WARM UP 10 Plank Toe Touches 20 Russian Twists 30 sec Bar Hang 40

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11.15.2021

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) Single Under Progression 10 single unders 10 single unders (run in place) 10

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Saturday

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 min AMRAP :20 sec Wall HS Hold 5/5 Muscle Clean 5/5

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11/12/2021

Templum North – CrossFit View Public Whiteboard Warm-up Metcon King Kettlebell (Time) 5 Rounds for Time 15 Kettlebell Swings (70/53 lb)RX+ 10 Lunges 15 calorie

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11.12.2021

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 6:00 Clock • Partner 1 performs a 100m jog while Partner 2

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11/11/2021

Templum North – CrossFit View Public Whiteboard Warm-up Bergeron Barbell Warmup1 (No Measure) 5 Good Mornings 5 Back Squats 5 Elbow Rotations (in front rack)

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11.11.2021

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 5:00 Clock: 10 PVC Pass Throughs 5 Ring Rows / Each 10

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11/10/2021

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Row Then… Hip Rolls Inside Out Hip Rolls Outside In Hamstring Stretch

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11.8.2021

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4min CAP: 3-5 Sets: 10 Leg Swings / Leg 10 Hamstring Scoop Stretch 10

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11.9.2021

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 8:00 Clock • :30 of each running // shoulder movement :30 Mountain

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11/16/2020 Repeat WOD

Templum North – CrossFit View Public Whiteboard Warm-up Strength Back Squat (5-3-1) 5@75% 3@80% 1@85% Finish with 10 reps plus at 55% Log last round

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11.8.2021

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4min CAP: 3-5 Sets: 10 Leg Swings / Leg 10 Hamstring Scoop Stretch 10

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WOD

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Partner Workout Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP: Buy in: *1600 meter run

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11/05/2021

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Metcon “SPEED DEMON” (Time) 3 ROUNDS FOR TIME 30 Single DB Front

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11.5.2021

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 :30 Alternating Spiderman Stretch :30 Plank to Down Dog Set 2 :30

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11/04/2021

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 :30 Alternating Spiderman Stretch :30 Plank to Down Dog Set 2 :30

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11.4.2021

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 7:00 Clock: • Partner A: Rows to 100m then gets off the

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11.4.2021

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 7:00 Clock: • Partner A: Rows to 100m then gets off the

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11.3.2021

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Partner Warmup: Partner A Rows 100meters Partner B performs the following until Partner finishes

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11.3.2021

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Partner Warmup: Partner A Rows 100meters Partner B performs the following until Partner finishes

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11.2.2021

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 3:00 Clock 5 PVC Pass Throughs 4 Alternating Overhead Lunges 5 Good

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11/01/2021

Templum North – CrossFit View Public Whiteboard Warm-up Agility and Dynamic Drills (No Measure) Strength Back Squat (6-5-4-1-1) 6@65% 5@ 75% 4@80% 1@90% 1@95% Metcon

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11.1.2021

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) “Trash Yard” Game 3x 90 seconds Then…5mins of: Squat Therapy 5-10 reps and increase

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10/30/2021

Templum North – CrossFit View Public Whiteboard Warm-up Partner Rowling (No Measure) 1000 meters for time split between two partners. 5 rounds each on the

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10/29/2021

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Strength Snatch (1-1-1-1-1-1-1) Squat Snatch working at 55-65% of your one rep

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10.29.2021

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 5:00 Clock: 1) Bear Crawl 2) Walking Lunge 3) Crab Walk 4)

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10.28.2021

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 5:00 Clock: 1) Bear Crawl 2) Walking Lunge 3) Crab Walk 4)

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10.28.2021

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 6:00 Clock • Partner 1 performs a 100m job while partner 2

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10/27/2021

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 meter jog x2-Lateral monster walks down and back 10 BB Goodmornings 10 Kang

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10.27.2021

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 7:00 Clock Jumping Jacks Long Lunge Lateral Lunges Side-to-Side Swing Inchworm +

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10.27.2021

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 7:00 Clock Jumping Jacks Long Lunge Lateral Lunges Side-to-Side Swing Inchworm +

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10.26.2021

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 10 Leg Swings 10 Push-ups On a 5:00 Clock 10 Deadlifts 10

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Fittest Experience

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run Then agility…. Hip Rolls Inside/Out Toy Soldiers Inch worms Lunch and

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10.25.21

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 7:00 Clock 7 GHD Sit-ups 7 Deadlifts (barbell or PVC) 7 Shoulder

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HEAVY RANNIE

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup : TEAMS OF 2 Both athletes must complete Part A & B

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10/22/2021

Templum North – CrossFit View Public Whiteboard Warm-up Strength Back Rack Lunge (5×10) Metcon Swing High Swing Low (Time) 4 Rounds 25 Kettlebell Russian Swings

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10.22.2021

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 7:00 Clock: • Athletes may move through performing synchro reps with a

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10.21.2021

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 7:00 Clock • Rotate through rounds until time is called.

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10/20/2021

Templum North – CrossFit View Public Whiteboard Warm-up Deadlift Warm-up Templum North (No Measure) 400 Meter jog 2x’s Lateral banded monster walks 1:00 Banded hip

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10.20.2021

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 8: 100m Jog 10 Hollow Rocks 10 Arch-ups in Prone 10 DB Side

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10/19/2021

Templum North – CrossFit View Public Whiteboard Warm-up Strength 50 Handstand Pushups (Time) 50 Handstand Pushups for timeIf unable to perform HSPU’s Accumulate 3 Minutes

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10.19.2021

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 10 ATY Raises 20 Hand Release Push-ups 30 Shoulder Taps in Plank

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10/18/2021

Templum North – CrossFit View Public Whiteboard Warm-up Strength Back Squat (8-6-4-2) 8@60% 6@70% 4@80% 2@90% Pause first rep of each set Metcon Helen (Time)

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10.18.2021

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 1) Athletes should get into groups of two or three. 2) Grab

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10/16/2021

Templum North – CrossFit View Public Whiteboard Partner Metcon Metcon (Time) 50/35 cal bike 200m farmers carry 200m overhead plate carry 45/25 100 high pulls

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10.16.2021

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coaches Choice “Hey Siri, play “Walk It Out”, by DJ Unk” Metcon (Time) Partner

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10.15.2021

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 10 PVC Pass Throughs :20 Bottom of Squat Hold 10

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10.14.2021

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 5 10 Spiderman Stretch 5 Push-up to Down Dog 10 Alternating

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10.13.2021

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 100-ft. High Knees 100-ft. Butt Kickers 20 Straight leg sit-ups

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10/12/2021

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Minutes Bike Lateral banded monster walks 2x’s Quad stretch 1 Min L/R Hurdlers

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10.12.2021

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1: • Focus on sitting up tall on the rower. Athletes should identify

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10.11.2021

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 50 Banded Face pulls 30 Jumping Jacks 50 Banded Pull

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10092021

CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) SQUID GAME——————————- Metcon (3 Rounds for reps) (A) Hang Power Snatch Overhead Squat (B) Toes-to-Bar

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10/09/2021

Templum North – CrossFit View Public Whiteboard Partner Metcon Metcon (Time) 100 Alt DB Hang Clean-and-Jerks (50/35#) (35/20#) **While partner A is working Partner B

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10/08/2021

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) coach’s choice Practice Skill Metcon (No Measure) 12 Minutes Practice any skill of your

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10.7.2021

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 10 Alternating Spiderman Stretch 10 Plank to Down Dog Set

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10.6.2021

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 8:00 Clock 3 Sets: 12 Weighted Goblet Squats 12 Alternating

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10.5.2021

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 10:00 Clock • Spend about 1:00-1:30 on the first four

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10/4/2021

Templum North – CrossFit View Public Whiteboard Warm-up (No Measure) Row 3 Minutes 10 Push-up down dowg TYWL 8-10 reps each Strength Bench Press (8-5-5-5-3)

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10.4.2021

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 Row = 70m Penalty = 3x Jumping Jacks Set 2 Row =

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10/02/2021

Templum North – CrossFit View Public Whiteboard Metcon (Time) 200 meter partner run 100 cal bike/row 100 wallballs 100 hr pushups 100 abmat situps 100m

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10.1.2021

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 10 Alternating Hamstring Scoop Stretch 50-ft. Walk on heels only

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9.30.2021

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Rounds :20 Squat Therapy (use wall) Rest :10 :20 Reach, Roll,

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9.29.2021

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With a Partner: *one partner works while other holds KB Set 1

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9.28.2021

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 6: 10 Alternating Spiderman Stretch 10 Leg Swings (across body) /

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9.27.2021

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 30 Jumping Jacks 5 Inch Worms + Push-up 10 Air

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Sunday

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 7:00 RUNNING CLOCK… 400m Run Immediately Into… AMRAP in Time Remaining of

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Saturday

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coaches Choice Partner Metcon Metcon (AMRAP – Rounds and Reps) IN TEAMS

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Friday

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 6 20 Double Knee Tuck in Plank 10 ATY Drills (use

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Thursday

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 8:00 Clock 20 Arch Rocks 20 Hollow Rocks 10 Alternating

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Wednesday

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 5:00 Clock: :20 Row, Bike, or Ski (moderate to fast

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GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE No-Sweat intro Consultation on the next page.

Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!

DONTAE “Prime Time” Smiley

COACH

I love me some fitness, pro wrestling and music! I believe to be the most elite version of YOU, that you can be; you have to give more, in order to do more, in order to be more of whatever you are trying to acheive! Google me!

CERTIFICATIONS

CrossFit Level 1 Certification
CrossFit Level 2 Certification

OZ Krakowski

COACH

I started CrossFit in 2012 and like many others got addicted to the methodology, to the community and to the physical and mental changes I have seen on myself. I complete my L1 CrossFit Trainer certificate in 2015 and the L2 In 2019. Most of all I love following athletes from when they show up on their first class not yet realizing their potential and then helping achieve greatness.

CERTIFICATIONS

CrossFit Level 2 Certification

Desiree Powell

COACH

Certified PT NASM since 2007 and L1 CrossFit since 2018. I absolutely love the art of fitness! I love it even more when I see others conquer their goals & completely surprise themselves. When I’m not encouraging our members to do another burpee, I love hanging with my family, Fiona (my fur baby) & exploring this beautiful earth! Outside of working out, my favorite escape is going & seeing how others around the world live out their everyday lives

CERTIFICATIONS

CrossFit Level 1 Certification

Lucas Siqueira

COACH

I am a Christian man, husband, son, brother, and coach. I am a former professional soccer player from Brazil and love Brazilian steakhouses and coffee. My favorite movements are running and pull-ups. Also, I think that the assault bike is evil. 

Cheers,

CERTIFICATIONS

CrossFit Level 1 Certification

Mickey Admony

COACH

I started my CrossFit journey in 2017 at Crossfit Templum, and have gained many  friendships, business partners and relationships for life. Let’s not forget to mention that I have also gained muscles!

With dedication and hard work I lost about 50lbs. I am surrounded by great coaches and people that push hard for themselves and for others. In 2019, I made the decision to become a coach and lead like they do.

ONE DAY OR DAY ONE , YOU DECIDE.

CERTIFICATIONS

CrossFit Level 1 Certification

Marc Jones

COACH

A lifelong technologist, I discovered CrossFit when I realized I needed to step away from the computer and get in shape.  Little did I know the impact it would have on my life, both physically and mentally.  Now I love sharing in the journey with others, whether it’s coaching or throwing down in a WOD together.

CERTIFICATIONS

CrossFit Level 1 Trainer

ERIC WRONA

OWNER / HEAD COACH

I have been in the fitness industry for 20+ years. I have a passion for helping others be the best they can be physically, mentally, and spiritually. One thing I can guarantee is that this place is like no other. I often tell my coaches that people don’t care how much you know until they know how much you care. CrossFit Templum embodies that day in and day out. We want you to be the best you you can be. When you get with the right people, in the right place, at the right time, miracles can and will happen. What are you waiting for? Come join the Templum Family. You won’t regret it.

CERTIFICATIONS

CrossFit Level 3 Certification
 Bachelors in Exercise Science, Master in Kinesiology, USA Weightlifting, CrossFit Kids, Adaptive CrossFit, Precision Nutrition, Cenegenics Nutrition

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