WELCOME TO THE
CROSSFIT TEMPLUM
WORKOUT OF THE DAY
Compete CAP – Mon, Jun 23
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: Strength I 50:00-65:00 Workout 2: 250623 75:00-90:00
CrossFit – Mon, Jun 23
CrossFit Templum – CrossFit View Public Whiteboard () Warm-up (No Measure) 1 set: 200-meter jog :15 arm circles forward (small) :15 arm circles forward (large)
Compete CAP – Sun, Jun 22
CrossFit Templum – Compete CAP View Public Whiteboard Rest Day
CrossFit – Sat, Jun 21
CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) Step-up warm-up 1 set: 100-meter jog 10 PVC back-rack lunges 10 PVC back-rack step-ups 1
Compete CAP – Sat, Jun 21
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-25:00 Warm-up 30:00-60:00 Workout 1: Partner Monti 70:00-80:00 Workout 2: Accessory –
Compete CAP – Fri, Jun 20
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-35:00 Workout 1: 250619 50:00-75:00 Workout 2: 250620 85:00-105:00 Workout
CrossFit – Fri, Jun 20
CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up 1 set: 1:00 easy row :30 band pull-aparts :30 push-ups from the knees
Compete CAP – Thu, Jun 19
CrossFit Templum – Compete CAP View Public Whiteboard Rest Day
CrossFit – Thu, Jun 19
CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up 2 rounds: :30 jumping jacks 10 scap pull-ups 10 alternating Spiderman twists 10
Compete CAP – Wed, Jun 18
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-75:00 Workout 2: 250618 85:00-95:00
CrossFit – Wed, Jun 18
CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) Running line drill warm-up 2 rounds: 200-meter run Hip rotations – out and around Hip
Compete CAP – Tue, Jun 17
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: Skill I 45:00-60:00 Workout 2: 250617 70:00-90:00
CrossFit – Tue, Jun 17
CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up 3 sets: :30 Bike 20 jumping jacks 10 empty bar deadlifts 10 strict
Compete CAP – Mon, Jun 16
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: 250616 50:00-65:00 Workout 2: Strength III 75:00-100:00
CrossFit – Mon, Jun 16
CrossFit Templum – CrossFit View Public Whiteboard () Warm-up (No Measure) Conditioning warm-up 3 sets: :50 easy row :10 hard row 3 sets: :50 easy
Compete CAP – Sun, Jun 15
CrossFit Templum – Compete CAP View Public Whiteboard Rest Day
Hyrox/CrossFit Endurance – Sat, Jun 14
CrossFit Templum – Hyrox/CrossFit Endurance HYROX but in REVERSE (Time) Warm-up Movement Prep Partner WOD (For Time) 800m run 100 wall balls (10/14) 800m run
Compete CAP – Sat, Jun 14
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250614 50:00-70:00 Workout 2: Strength II 80:00-95:00
CrossFit – Sat, Jun 14
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) Coaches Choice Don’t Give Birth! (AMRAP – Rounds and Reps) In teams of 2:
Compete CAP – Fri, Jun 13
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-75:00 Workout 2: 250613 85:00-100:00
CrossFit – Fri, Jun 13
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) Dynamic warm-up | 8:00 1 set: 1:00 bike, ski, or row (slow) 5 inchworm
Compete CAP – Thu, Jun 12
CrossFit Templum – Compete CAP View Public Whiteboard Rest Day
CrossFit – Thu, Jun 12
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) Running warm -up | 6:00 1 set: 100-meter jog :30 seconds of skipping 100-meter
Compete CAP – Wed, Jun 11
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-55:00 Workout 1: Community Cup Workout 3 – Pro 65:00-80:00
CrossFit – Wed, Jun 11
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) Dynamic warm-up | 9:00 1 set: :20 easy row, bike, or ski :20 moderate
Compete CAP – Tue, Jun 10
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-40:00 Workout 1: Community Cup Workout 2 – Pro 50:00-70:00
CrossFit – Tue, Jun 10
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) Dynamic warm-up | 6:00 1 set: 10 leg swings/leg :15 Samson stretch/leg 10 banded
CrossFit – Mon, Jun 9
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) Banded warm-up | 4:00 2 sets: 5 plank to downward dog 10 banded pull-aparts
Compete CAP – Mon, Jun 9
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: Community Cup Workout 1 – Pro 50:00-70:00
Hyrox/CrossFit Endurance – Sat, Jun 7
Announcements Community Cup starts June 9th!!! Have you registered? CrossFit Templum – Hyrox/CrossFit Endurance Engine Day (Time) 5 Rounds for Time 500m row 10 burpee
Compete CAP – Sat, Jun 7
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250607 50:00-70:00 Workout 2: Strength III 75:00-85:00
CrossFit – Sat, Jun 7
Announcements Community Cup starts June 9th!!! Have you registered? CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 200 meter Run Line Drills
Compete CAP – Fri, Jun 6
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 250606 55:00-75:00 Workout 2: 250605 85:00-100:00 Workout
CrossFit – Fri, Jun 6
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 single-unders :10 rest :20 mountain climbers :10 rest 10 air squats,
CrossFit – Thu, Jun 5
Announcements Community Cup starts June 9th!!! Have you registered? CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 1:00 bike, ski,
Compete CAP – Wed, Jun 4
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-75:00 Workout 2: 250604 85:00-95:00
CrossFit – Wed, Jun 4
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) Rowing warm-up Progression // Focus 10 rows pulls, legs only // slight forward lean
Compete CAP – Tue, Jun 3
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250603 40:00-60:00 Workout 2: Strength II 70:00-90:00
CrossFit – Tue, Jun 3
Announcements Community Cup starts June 9th!!! Have you registered? CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 row, easy
Compete CAP – Mon, Jun 2
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: Diane 40:00-60:00 Workout 2: Stamina I 70:00-80:00
CrossFit – Mon, Jun 2
CrossFit Templum – CrossFit View Public Whiteboard () General Warm-up (No Measure) Banded warm-up 2 sets: 10 alternating Spiderman stretches 10 alternating hamstring scoop stretches
Compete CAP – Sat, May 31
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250531 50:00-70:00 Workout 2: Stamina I 80:00-100:00
CrossFit – Sat, May 31
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 5 spidermen/leg 5 scorpion/side 5 bootstrappers 5 up downs 5 push up
Compete CAP – Fri, May 30
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: Elizabeth 40:00-60:00 Workout 2: Strength II 70:00-90:00
CrossFit – Fri, May 30
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: 100m run 10 unweighted single-leg deadlifts 10 bootstrappers 10 box step ups
Compete CAP – Thu, May 29
CrossFit Templum – Compete CAP View Public Whiteboard Rest Day
CrossFit – Thu, May 29
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) Shoulder warm-up 2 sets: :30 up-downs :30 supine banded pull-aparts (external rotations) :30 alternating
Compete CAP – Wed, May 28
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-75:00 Workout 2: 250528 85:00-100:00
CrossFit – Wed, May 28
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) Banded warm-up 2 sets: 10 steps banded monster walk forward 10 steps banded monster
Compete CAP – Tue, May 27
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 250527 55:00-70:00 Workout 2: Ski Handstand Walk
CrossFit – Tue, May 27
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: Partner 1 | :45 bike Partner 2 | :45 PVC pass-throughs :30
Compete CAP – Mon, May 26
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-70:00 Workout 1: Murph 80:00-100:00 Workout 2: Accessory – I
CrossFit – Mon, May 26
CrossFit Templum – CrossFit View Public Whiteboard () General Warm-up (No Measure) On a 3:00 clock: 200-meter run 10 jumping jacks 5 push-ups from the
Compete CAP – Sun, May 25
CrossFit Templum – Compete CAP View Public Whiteboard Rest Day
CrossFit – Sun, May 25
CrossFit Templum – CrossFit View Public Whiteboard Flex Day Flex Day
Compete CAP – Sat, May 24
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 240525 with GHD sit-ups 50:00-70:00 Workout 2:
CrossFit – Sat, May 24
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) Partner warm-up On a 6:00 clock: Partner 1 | 6/8 calories Partner 2 |
Compete CAP – Fri, May 23
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250523 45:00-55:00 Workout 2: Accessory – I
CrossFit – Fri, May 23
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 1 00-meter jog 10 empty bar deadlifts 10 muscle cleans 10 strict
Compete CAP – Thu, May 22
CrossFit Templum – Compete CAP View Public Whiteboard Rest Day
CrossFit – Thu, May 22
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 5 inch worm push-ups 10 scopion stretches 5 push-up to down dog
Compete CAP – Wed, May 21
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250521 45:00-65:00 Workout 2: Strength II 75:00-90:00
CrossFit – Wed, May 21
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) Dynamic warm-up 3 sets: 30 plate hops 20 mountain climbers 10 plate ground-to-overheads Shoulder
Compete CAP – Tue, May 20
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250520 45:00-60:00 Workout 2: Row Conditioning 70:00-85:00
CrossFit – Tue, May 20
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) Banded warm-up 2 sets: 10 alternating Spiderman stretches 10 banded good mornings 10 ATY
Compete CAP – Mon, May 19
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-75:00 Workout 2: 250519 85:00-100:00
CrossFit – Mon, May 19
CrossFit Templum – CrossFit View Public Whiteboard () General Warm-up (No Measure) 1 set: :45 bike (easy) 10 alternating scorpion stretches 1 set: :45 bike
Compete CAP – Sun, May 18
CrossFit Templum – Compete CAP View Public Whiteboard Rest Day
Hyrox/CrossFit Endurance – Sat, May 17
CrossFit Templum – Hyrox/CrossFit Endurance BFFs WOD V1 (Time) Warm Up •Movement Prep BFFs WOD (V1) – FOR TIME Cash-in 100 Wall Balls (14/20) Then…
Compete CAP – Sat, May 17
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 250517 55:00-75:00 Workout 2: Strength II 85:00-100:00
CrossFit – Sat, May 17
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) COMING LATER GATOR… Until Next Time Bunke (2 Person Teams) (Time) RX + 75
Compete CAP – Fri, May 16
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250516 40:00-55:00 Workout 2: 250515 65:00-80:00 Workout
CrossFit – Fri, May 16
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) On a 7:00 clock: 20 steps walking on the toes 10 front-to-back leg swings/leg
Compete CAP – Thu, May 15
CrossFit Templum – Compete CAP View Public Whiteboard Rest Day
CrossFit – Thu, May 15
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: 200-meter row, slow 10 alternating Spiderman stretch + reaches 10 inchworms 5
Compete CAP – Wed, May 14
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250514 40:00-55:00 Workout 2: Strength III 65:00-85:00
CrossFit – Wed, May 14
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) Shoulder warm-up 2 sets: :30 band pull-aparts 10 push-ups from the knees 10 scap
Compete CAP – Tue, May 13
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-45:00 Workout 1: Strength I 55:00-70:00 Workout 2: 250513 80:00-95:00
CrossFit – Tue, May 13
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 30 jumping jacks 20 mountain climbers 10 box step-ups (lower box) 1
Compete CAP – Mon, May 12
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250512 50:00-70:00 Workout 2: Stamina I 80:00-100:00
CrossFit – Mon, May 12
CrossFit Templum – CrossFit View Public Whiteboard () General Warm-up (No Measure) 2 sets: 20 jumping jacks 10 banded pull-aparts 10 push-ups to downward dog
Compete CAP – Sun, May 11
CrossFit Templum – Compete CAP View Public Whiteboard Rest Day
Compete CAP – Sat, May 10
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250510 45:00-60:00 Workout 2: Strength II 70:00-80:00
CrossFit – Sat, May 10
CrossFit Templum – CrossFit View Public Whiteboard Saturday warmup – teams of 3 (Checkmark) 1 Set 10 Push up to pike (5 second pause) 10
Compete CAP – Fri, May 9
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: Cindy 50:00-80:00 Workout 2: Stamina I 90:00-100:00
CrossFit – Fri, May 9
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :20 jumping jacks 5 inchworms 10 Samson stretch lunges 10 ring rows
CrossFit – Thu, May 8
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: Partner 1 | :40 bike Partner 2 | Dynamic stretching – One
CrossFit – Wed, May 7
CrossFit Templum – CrossFit View Public Whiteboard Warm-up 5 inch worm push-ups 10 good mornings 10 hang muscle cleans 5 strict press 5 push-up down
Compete CAP – Wed, May 7
CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-95:00 Workout 2: 250507 105:00-125:00
CrossFit – Tue, May 6
CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 1:00 min jump rope 10 alternating groiner stretch 10 box step ups
