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CrossFit Templum
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Date
Workout
Happy Halloween Partner WOD - CrossFit Templum
Class
(All)
5:00 am CrossFit
6:00 am CrossFit
7:00 am CrossFit
12:00 PM CrossFit
5:00 pm CrossFit
6:00 pm CrossFit
7:00pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
49 (30/19)
Workout
Happy Halloween Partner WOD
Warm-up
Line Drills: Coaches Choice
Mobility
Banded Pass Throughs - :45 Seconds
Banded Pull-Aparts - 20 Reps
Arch Ups - 20 Reps
Warm-Up
Toes to bar: Spend more time in front of the bar
10 Scap Pull-ups
5 Kip Swings
2-3 Strict Toes to Bar Attempts
5 Kip Swings (Big Arch)
3 Knees to Chest
3 Toes to Bar
Toes to bar: Spend more time in front of the bar
10 Scap Pull-ups
5 Kip Swings
2-3 Strict Toes to Bar Attempts
5 Kip Swings (Big Arch)
3 Knees to Chest
3 Toes to Bar
Metcon
Metcon (Time)
Teams of 2:
10 Rounds Total (5 Each):
400 Meter Run
12 Toes to Bar
In this team twist on a CompTrain Class benchmark workout, athletes will switch out after completing full rounds. Athlete 1 will complete the full 400 meter run and 12 toes to bar before passing off to Athlete 2. Teams will complete 10 rounds total, or 5 each. Each effort today is meant to be fast and furious. Athletes will reap the benefits of bringing the intensity long after the workout is over. Following high intensity interval workouts like these, athletes will continue to burn calories until their body returns to its normal, resting state. This effect is called EPOC, which is short for excess post-exercise oxygen consumption, or oxygen debt. The more intense the workout, the more oxygen athletes will need to return to homeostasis, which means they will continue to burn calories for longer. The aftermath of workouts like this is why short and fast is typically preferred over long and slow.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 31, 2018
Male Clients
1
Chase
Carbajal
12:00 PM CrossFit
22:32
w/ D + rain
1
Dontae
Smiley
12:00 PM CrossFit
22:32
POURING RAIN.... #NoCherryPicking #ItsRainNotAcid
2
Jeff
Carenza
7:00 am CrossFit
23:00
with Taylor
2
Taylor
Eckert
7:00 am CrossFit
23:00
w/ Jeff.
3
Hitesh
Patel
5:00 am CrossFit
24:56
W / Mark
3
Marc
Jones
5:00 am CrossFit
24:56
w/ Tesh
4
Amos
Halfi
7:00pm CrossFit
26:10
w/mickey
4
Mickey
$ Admony
7:00pm CrossFit
26:10
w/ Amos
5
Noam
Nagar
7:00pm CrossFit
27:03
6
Matt
Gideon
5:00 pm CrossFit
27:18
With my favorite child
7
Ronen
Nagar
7:00pm CrossFit
27:20
8
Kyle
Jones
5:00 am CrossFit
27:24
w/Jug
9
Jonathan
Antolin
6:00 pm CrossFit
28:44
Partner w/ Rachel
10
Delton
de Armas
6:00 pm CrossFit
30:39
w/Jordan
11
John
Curl
7:00 am CrossFit
30:45
11
Layton
Dale
7:00 am CrossFit
30:45
w/ John Curl
12
Jesus
Chavarria
5:00 am CrossFit
23:00
12
Oliver
Gonzalez
5:00 am CrossFit
23:00
13
Chance
Oliver
6:00 am CrossFit
24:39
13
Max
Oliver
6:00 am CrossFit
24:39
14
Reid
Landry
6:00 pm CrossFit
27:15
15
Gerard
Rohlich
5:00 am CrossFit
27:24
W Kyle
16
Garred
Austin
6:00 am CrossFit
28:27
with/John
16
John
Hamilton
6:00 am CrossFit
28:27
/Gerred
17
Dias
Mathew
7:00 am CrossFit
30:31
K290
18
Jordan
Matus
6:00 pm CrossFit
30:39
19
David
Guerra
5:00 am CrossFit
31:05
w/ Beth; row
20
Ely
Ibrahim
7:00 am CrossFit
31:31
k290
21
Stan
Winsett
12:00 PM CrossFit
32:44
with Gracie. k2c
22
Dalton
Higgins
5:00 am CrossFit
34:25
Female Clients
1
Jessica
McNeil
5:00 am CrossFit
27:16
with Steph
1
Stephanie
Carenza
5:00 am CrossFit
27:16
with Jessica
2
Hannah
Tekell
5:00 pm CrossFit
27:18
With Matthew Gideon
3
Rachel
Siqueira
6:00 pm CrossFit
28:44
4
Brie
Dunn
7:00 am CrossFit
31:05
w/ amir
5
Amber
de Armas
6:00 pm CrossFit
31:34
didn't RX first round, so put in extra work at the end to make it...
6
Michelle
Purcell
6:00 am CrossFit
36:18
w/ Tammy
6
Tammy
Carlat
6:00 am CrossFit
36:18
w/ Michelle
7
Cathy
Landry
6:00 pm CrossFit
27:15
8
CINDY
RUSSO
5:00 am CrossFit
29:06
K290, w/ Susan
8
Susan
Jost
5:00 am CrossFit
29:06
K290
9
Beth
Lee
5:00 am CrossFit
31:05
w/ Dave; Row
10
MARGUERITE
ALBA
7:00 am CrossFit
31:13
w/Kris
11
Kris
Fanning
7:00 am CrossFit
31:14
marguerite. multipl options of t2b
12
Pam
de Armas
6:00 pm CrossFit
31:34
amber partner, 200m run, knees to 90
13
Nicolle
Queiroz
5:00 pm CrossFit
32:35
Row instead of run. ☔️
14
Morgan
Littauer
5:00 pm CrossFit
38:06
Bike & K290 shivani partner
14
Shivani
Patel
5:00 pm CrossFit
38:06
T2B & Bike Morgan partner
15
Keren
Nehory
6:00 am CrossFit
0:00
4 rounds, 24:29 Row and nat ab
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