Show Workout in Full Screen
Auto Scroll Page
Components
Liquid Laugh
Settings
Location
(All)
CrossFit Templum
Program
Bod Squad
CrossFit
Hybrid 24/7 Access
Mobility
Special Events
Templum Performance Speed & Agility Camp
Date
Workout
7/10/2018 - 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):
41 (24/17)
Workout
7/10/2018
Warm-up
:30 seconds Each:
Easy Bike
Push up down dog
Medium Bike
Samson Lunge
Faster Bike
Jumping Jacks
:30sec Pigeon Pose
:30sec Childs Pose
Team Relay:
2 teams: Walking lunge down and jump rope back :-)
Warm-Up
Front Rack Step Back Lunges:
Positioning of Dumbells
6 Bodyweight Lunges
6 with light weight and build to workout weight
Double under practice:
2-3mins use drills as needed
Metcon
Liquid Laugh (5 Rounds for reps)
5 rounds:
1 minute Front Rack DB Step Back Lunges 50/35's
1 minute Double unders
1 minute Cals on Bike
1 minute Rest
The aim here can be to hold on for 40-45 seconds of step back lunges. It is better to try and stick it out for a big set and have the time to transition to the rope than to go two sets and have a slower transition to the next movement. The rope is the "money maker" of the three. It is here that athletes are able to rack up the most repetitions possible. Keeping the rope spinning for the full minute ensures the most work gets done. Even if transition is a little bit slower here, it is easier to get one more double under than it is to get one more calorie on the bike. Finishing things out with a minute on the bike. There is little to no skill or technique involved here, so the only focus is a solid effort before a minute of rest.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 10, 2018
Male Clients
1
Eric
Wrona
6:00 pm CrossFit
554 Total Reps
121/120/110/105/98
2
Zach
Sawyer
5:00 pm CrossFit
545 Total Reps
3
Amir
Ehrmann
7:00 am CrossFit
500 Total Reps
12.90.15 - 10.85.12 - 10.79.11 - 10.70.10 - 6.70.10
4
Rob
Helm
7:00 am CrossFit
451 Total Reps
completely cheated. no front rack on db. oops
5
Mickey
$ Admony
7:00pm CrossFit
444 Total Reps
6
Dontae
Smiley
7:00 am CrossFit
431 Total Reps
7
Private
6:00 pm CrossFit
404 Total Reps
8
Taylor
Eckert
6:00 am CrossFit
401 Total Reps
9
Private
12:00 PM CrossFit
372 Total Reps
10
Jonathan
Antolin
7:00 am CrossFit
326 Total Reps
11
Chase
Carbajal
12:00 PM CrossFit
274 Total Reps
12
Kyle
Jones
5:00 am CrossFit
266 Total Reps
13
Christopher
Cantero
7:00 am CrossFit
238 Total Reps
14
Cameron
Buchman
7:00 am CrossFit
213 Total Reps
Started on the bike
15
Manny
Gonzalez
5:00 pm CrossFit
193 Total Reps
16
Jonathan
Waknin
7:00pm CrossFit
181 Total Reps
17
David
Guerra
5:00 am CrossFit
150 Total Reps
18
Teja
Gubbala
7:00pm CrossFit
476 Total Reps
19
David
Sposato
5:00 pm CrossFit
429 Total Reps
30 lbs front squat scale
20
Tony
Dalbo
7:00pm CrossFit
392 Total Reps
Single Unders / 35lb DB Step Back Lunges
21
Gerard
Rohlich
6:00 am CrossFit
235 Total Reps
#35 lunge
22
Marc
Jones
5:00 am CrossFit
230 Total Reps
35# DB, DUs
23
Stan
Winsett
5:00 am CrossFit
143 Total Reps
24
Rakesh
Myaka
7:00pm CrossFit
0 Total Reps
20 lbs
Female Clients
1
Desiree
Powell
5:00 pm CrossFit
552 Total Reps
116, 118, 101, 113, 104
2
Em
Ledford
7:00 am CrossFit
451 Total Reps
89; 95; 91; 82; 94
3
Lexie
Stewart
5:00 pm CrossFit
377 Total Reps
4
Beth
Lee
12:00 PM CrossFit
334 Total Reps
89-80-55-55-55
5
Kristen
Gomez
12:00 PM CrossFit
178 Total Reps
DUs suck. That is all.
6
Natalie
Woodle
7:00 am CrossFit
641 Total Reps
20s, singles
7
MARGUERITE
ALBA
7:00pm CrossFit
512 Total Reps
8
Morgan
Littauer
12:00 PM CrossFit
500 Total Reps
Did single unders and 20lb dumbell squats
9
Sommer
Allen
5:00 pm CrossFit
492 Total Reps
#20lb reverse lunge
10
Gina
Flores
7:00pm CrossFit
469 Total Reps
20 lb db, singles
11
Paige
Donaldson
7:00pm CrossFit
415 Total Reps
25#, singles
12
Kranthi
Kathi
7:00pm CrossFit
408 Total Reps
483
13
CINDY
RUSSO
6:00 am CrossFit
377 Total Reps
25lb, singles
14
Shivani
Patel
5:00 am CrossFit
313 Total Reps
20 lb DBs and DUs
15
Stacey
Davis
5:00 am CrossFit
200 Total Reps
lunges w/no weight; DU's
16
Tammy
Carlat
6:00 am CrossFit
110 Total Reps
20# DB, a few DU
17
SRIJALA
PANDEY
7:00pm CrossFit
0 Total Reps
Loading...
Powered By Wodify