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CrossFit Templum
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Date
Workout
Friday - CrossFit Templum
Class
(All)
5:00 am CrossFit
6:00 am CrossFit
7:00 am CrossFit
CrossFit: 8:00 AM Open Gym
CrossFit: 9:00 AM Open Gym
CrossFit: 10:00 AM Open Gym
CrossFit: 11:00 AM Open Gym
12:00 PM CrossFit
5:00 pm CrossFit
6:00 pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
22 (18/4)
Workout
Friday
Warm-up
2 ROUNDS
6/6 SA Ring Rows
8 Up-Down Mountain Climbers*
10 Barbell Strict Press
10 Elbow Punches
Into…
2 ROUNDS
6 Kip Swings
8 Deadbugs
10 Push Press
*1 Rep= Drop to Plank + 6 Mountain Climbers + Jump Feet Forward + Stand.
Warm-Up
Metcon (No Measure)
5 SETS FOR QUALITY*
3 Kip Swings
2 Hips to Rings
1 Ring Muscle-Up
*Athlete can either come off bar b/t movements or option to go unbroken.
(No Measure)
Warm-Up
Metcon (Time)
FOR TIME
10 Ring Muscle-Ups
20 Push Press (135/95)|(95/65)
30 Up-Downs
40 Sit-Ups
15 Ring Muscle-Ups
30 Push Press
45 Up-Downs
60 Sit-Ups
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
RMU Option 1: Jumping Ring Muscle-Up
RMU Option 2: Low Ring Transitions
Warm-Up
3 SETS FOR RECOVERY
8/8 Thoracic Rotation w/ Foam Roller
10 OH Reach w/ Foam Roller
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 11, 2021
Male Clients
1
Dontae
Smiley
12:00 PM CrossFit
15:24
2
Eric
Wrona
5:00 pm CrossFit
19:15
ouch
3
Jiggy
fletcher
12:00 PM CrossFit
19:49
4
Mason
Kamp
5:00 am CrossFit
13:20
ring pullups 140lbs on press assisted burpees tuck ups
5
David
Guerra
5:00 am CrossFit
14:53
95#; RMU Transitions
6
Private
5:00 am CrossFit
14:56
7
Sudheer
Reddy
5:00 pm CrossFit
15:23
75# BB
8
Drew
Stricklin
12:00 PM CrossFit
15:43
scaled ring muscle ups and 95lbs
9
Angelo
Caridad
6:00 pm CrossFit
16:24
75 lbs
10
Daniel
Russell
5:00 pm CrossFit
17:54
95lbs. JRMUs (scaled volume 5/10)
11
Jacob
Simon
5:00 pm CrossFit
18:05
#115, jumping m-ups
12
Hitesh
Patel
5:00 am CrossFit
18:34
burpee P/U, #75
13
Jeff
Carenza
6:00 am CrossFit
19:38
ring transitions; 95 lb
14
Matthew
Farrar
6:00 pm CrossFit
19:45
Good Kips. No Muscle Ups.
15
Jose
Norat
12:00 PM CrossFit
20:16
95# Jump RMUs
16
Mark
Brooks
5:00 am CrossFit
20:21
115#, Strict PU; Tendinitis setting in on left arm.
17
John
Curl
6:00 am CrossFit
21:00
SPU instead of rings/ 95# bent over rows instead of push press ( ...
18
Dakota
DeWitt
CrossFit: 8:00 AM Open Gy...
21:03
Scaled 95 lb push press Low ring transitions
Female Clients
1
Kristie
Brooks
5:00 am CrossFit
16:59
65lbs
2
Stacey
Davis
5:00 am CrossFit
17:29
65#, 2 band strict pullup
3
Lauren
Stricklin
6:00 am CrossFit
21:20
55lbs
4
Kris
Fanning
7:00 am CrossFit
21:28
55# first round; 45# 2nd rd; rrx2
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