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Metcon
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Location
(All)
CrossFit Templum
Program
Bod Squad
CrossFit
Hybrid 24/7 Access
Mobility
Special Events
Templum Performance Speed & Agility Camp
Date
Workout
Wednesday - 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
Olympic Lifting: 7:00 PM
8:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
38 (22/16)
Workout
Wednesday
Warm-up
ON 8:00 RUNNING CLOCK…
2x50m Shuttle Run
30 Jumping Air Squats
2x50m Shuttle Run
30 Glute Bridge-Ups
2x50m Shuttle Run
5 DBL DB DL
50 Single or Double Unders
2x50m Shuttle Run
5 DBL DB DL
10 DBL DB Swing
50 Single or Double Unders
-2:00 Rest / Transition-
GOAT WORK!
5:00 to determine what aspect of gymnastic pushing you’d like to work on (plank, push-up, dip, handstand, etc).
EMOM x 10 MINUTES
MIN 1 - :40 EZ Run, Bike or Row (Increasing effort slowly each round) / :20 Nasal Breathing
MIN 2 - :40 Goat Work for Gymnastic Push
Warm-Up
Metcon (Time)
WORKOUT
FOR TIME
400m Run
Immediately Into...
5 ROUNDS
15 DB Hang Power Clean (50/35)|(35/20)
50 Double Unders
Immediately Into...
400m Run
(Score is Time)
KG DB: (22.5/15)|(15/9)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 30, 2020
Male Clients
1
Josh
Littauer
6:00 pm CrossFit
11:18
30 cal bike in lieu of run
2
Dontae
Smiley
12:00 PM CrossFit
14:18
3
Private
6:00 am CrossFit
14:34
4
Eric
Wrona
5:00 am CrossFit
15:41
yuck
5
Chase
Key
12:00 PM CrossFit
16:00
6
Mickey
$ Admony
6:00 pm CrossFit
17:39
7
Jacob
Simon
6:00 am CrossFit
19:00
8
Nir
Nehory
12:00 PM CrossFit
19:35
9
Jose
Norat
12:00 PM CrossFit
22:30
Run 50# Dubs
10
David
Guerra
7:00 am CrossFit
13:36
35#, 100 singles, run
11
Nick
Cortes
12:00 PM CrossFit
15:13
35 dB, 100 SUs
12
Anu
—
8:00 PM CrossFit
15:36
35
13
John
Curl
7:00 am CrossFit
15:58
50#.... singles and a few doubles
14
Vamshi
Krishna
5:00 pm CrossFit
17:30
DB hang clean:10-25 pound, 5-15 pound, 55- single unders and trie...
15
Noel
Janacek
5:00 pm CrossFit
17:32
Run. 35#, DUs-50,50,25,30,30. Recovery day.
16
Marco
domingo
6:00 pm CrossFit
18:31
#40
17
shaun
Skinner
5:00 pm CrossFit
18:40
35 lbs db Practice double unders
18
Joseph
Pina
8:00 PM CrossFit
18:55
DU Suck
19
Sudheer
Reddy
5:00 pm CrossFit
18:56
25# DB , 65 single unders
20
Jimmy
Fougerouss
5:00 pm CrossFit
19:00
30lbs Did bike rather than run
21
Daniel
Russell
5:00 pm CrossFit
20:02
35lb db. 50 DUs
22
David
Sposato
6:00 pm CrossFit
22:41
35# DB hang cleans, 30 Dubs per round.
Female Clients
1
Desiree
Powell
6:00 pm CrossFit
14:14
2
titan
chijioke
7:00 am CrossFit
18:22
🤷🏾♀️Yikes 😳 dem double unders 🤷🏾♀️
3
Antoinette
Iroko
12:00 PM CrossFit
21:18
Spent about 4 minutes collectively rapping and dancing cause the ...
4
Gillian
Mbugua
12:00 PM CrossFit
9:23
Row single unders 25lbs
5
Taylor
Hoch
12:00 PM CrossFit
11:50
30lb db
6
Sydney
Jones
7:00 am CrossFit
12:28
run, 25# db, du’s
7
Carliz
Moore
7:00 am CrossFit
12:32
Row
8
Keren
Nehory
7:00 am CrossFit
12:59
Row, 15# each, singles, Row
9
Olivia
Bullington
5:00 pm CrossFit
13:21
20lbs DB & double unders
10
Beth
Lee
12:00 PM CrossFit
15:34
Row, DUs, 15 lb DB
11
Sandra
Ortega
8:00 PM CrossFit
15:50
12
Carley
Hanley
5:00 am CrossFit
15:54
15# DB, 20 du's
13
Stacey
Davis
7:00 am CrossFit
16:45
Run, 20# DB’s, 20 DU/rd.
14
Private
5:00 pm CrossFit
17:00
15
Judy
Russell
5:00 pm CrossFit
18:28
20#, 25 du’s
16
Emi
Seaton
5:00 pm CrossFit
18:45
Worked on DU for 1:30
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