Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
Settings
Location
(All)
CrossFit Templum
Program
Bod Squad
CrossFit
Hybrid 24/7 Access
Special Events
Templum Performance Speed & Agility Camp
Date
Workout
12/5/2018 - 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):
53 (33/20)
Workout
12/5/2018
Warm-Up
In this triplet workout, athletes will work to get through the three movements listed quickly, resting until the next 4 minute interval. Rounds will begin on the 0:00, 4:00, 8:00, 12:00, and 16:00 on the clock. If short on bikes, stagger the next heat by 2 minutes. They would go on the 2:00, 6:00, 10:00, 14:00, and 18:00. The weight on the dumbbell front squats should be a load that athletes could complete 21+ repetitions unbroken when fresh. Within the workout, these are ideally completed unbroken on each round to achieve the fast pace we are looking for. Athletes will record all 5 times, with the slowest one being their score for the day.
Warm-up
1 Minute
Easy Bike
Active Spidermans
45 Seconds
Medium Bike
Active Samson
30 Seconds
Faster Bike
Air Squats
Dumbbell Warmup:
Performed With Light Dumbbells:
5 Romanian Deadlifts
5 Hang Power Cleans
5 Strict Press
5 Front Squats
5 Step Back Lunges (Each Leg)
Mobility
Pigeon Pose on box
DB Bottom Squat Hold
Warm-Up
Burpee Box Overs:
3 Push-ups
3 Frog Hops
3 Box Step-ups (Each Leg)
10 Small Hops
10 Tall Hops
3 Box Jumps
2 Burpee Box Jumps (Lower Box)
2 Burpee Box Jumps (Workout Box)
DB Front Squats: Positioning
2 Dumbbell Front Squats Each Option (Lighter Weight)
5 Dumbbell Front Squats (Workout Weight)
Metcon
Metcon (Time)
"Rugrats"
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50's/35's)
15/12 Calorie Assault Bike
Score is Slowest Round
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 05, 2018
Male Clients
1
Lucas
Siqueira
6:00 am CrossFit
2:26
2:13, 2:26, 2:25, 2:25, 2:26
2
Rob
Helm
7:00 am CrossFit
2:31
1:58,2:02,2:15,231,229
3
Adam
Budge
12:00 PM CrossFit
2:45
2:18, 2:25, 2:26, 2:45, 2:40 Round 4 killed me
4
Jerry
Hache
5:00 am CrossFit
2:58
5
Eric
Leininger
5:00 am CrossFit
3:01
2:22, 2:31, 2:41, 2:57, 3:01
6
Dontae
Smiley
5:00 pm CrossFit
3:12
I'll be cool if we never do that again... K... K... Thanks
7
David
Guerra
5:00 am CrossFit
3:48
2:59, 3:02, 3:15, 3:35
8
Eric
Wrona
7:00 am CrossFit
3:58
Near death exerience
9
Anastacio
Nieves
12:00 PM CrossFit
0:00
One of my favorite WODs!
9
Chase
Carbajal
12:00 PM CrossFit
0:00
sad day
9
Dias
Mathew
7:00 am CrossFit
0:00
9
Jonathan
Waknin
7:00pm CrossFit
0:00
dnf after 3 rd
9
Reid
Landry
5:00 pm CrossFit
0:00
best time 3:29 3:37 3:49
10
Jack
Davis
6:00 pm CrossFit
2:54
11
Jeff
Carenza
7:00 am CrossFit
3:04
3:04 40lbs ; 3:45 30 lbs; 3:57 25 lb; 3:58 25 lb; 4:13 25 lb
12
Blake
Anglin
5:00 am CrossFit
3:15
2:15 first round up to 3:15 on last round w/ 25lb DBs
13
David
Young
6:00 am CrossFit
3:20
7 burpess, 10 squats, 10 cal
13
Layton
Dale
7:00 am CrossFit
3:20
9 burpees, 12 FS, 10 cal
14
Ed
Giampietro
7:00 am CrossFit
3:25
2:54; 320; 3:25; 3:23 1st set RX all others 35# DB
15
Daz
Williams
6:00 am CrossFit
3:30
20kg 5x10x10
15
John
Curl
6:00 am CrossFit
3:30
35# front squat dumb bells
16
Manny
Gonzalez
6:00 pm CrossFit
3:41
step-ups and 40 lb on front squat....felt good!!!!! 2:37, 3:15, 3...
17
Hitesh
Patel
5:00 am CrossFit
3:43
step up burpees, 35lb dbs
18
Delton
de Armas
7:00pm CrossFit
3:55
35# 4 rounds. I spent round 3 in the jon :(
19
Reece
Moore
6:00 pm CrossFit
4:00
20lb
20
Private
6:00 pm CrossFit
0:00
20
Christian
Gonzalez
5:00 am CrossFit
0:00
20
David
Sposato
12:00 PM CrossFit
0:00
why is this a workout?
20
Ely
Ibrahim
7:00 am CrossFit
0:00
best time 3:58. RX weight and box
20
Garred
Austin
7:00 am CrossFit
0:00
20:21 total time 3:16 best time
20
Lloyd
Scarrow
7:00pm CrossFit
0:00
20
Matthew
Ramtahal
5:00 pm CrossFit
0:00
@40lbs
20
Taylor
Eckert
5:00 pm CrossFit
0:00
40#, and 12 reps FS, and 12 cal bike
Female Clients
1
Christine
Callander
12:00 PM CrossFit
4:29
2.48 - 3.24 - 3.30 - 4.00 - 4.29
2
April
Gideon
6:00 pm CrossFit
0:00
2
Hannah
Tekell
6:00 pm CrossFit
0:00
Welp.
2
Hope
Harrison
12:00 PM CrossFit
0:00
Whoever created this WOD hates the human race. Got through one ro...
3
Morgan
Littauer
5:00 pm CrossFit
2:47
normal burpees with 20lb lawn mower pulls, due to knee
4
Cate
Lucio
6:00 am CrossFit
3:17
20lbs row
5
Stephanie
Carenza
5:00 am CrossFit
3:40
6
Tammy
Carlat
6:00 am CrossFit
3:58
20# DB
7
Thais
CARMO
12:00 PM CrossFit
4:00
8
SRIJALA
PANDEY
6:00 am CrossFit
20:03
5th round : 6 squat 12 Pounds
9
CINDY
RUSSO
7:00pm CrossFit
0:00
2:56 - 3:32 - 3:57 - 0:00 - 3:55 20# DB
9
Elizabeth
Skillett
7:00pm CrossFit
0:00
12#
9
Gracie
Perez
5:00 am CrossFit
0:00
#30
9
Karen
Offutt
6:00 am CrossFit
0:00
3:45 first round 20# db Step ups
9
Kris
Fanning
7:00 am CrossFit
0:00
i just paced myself and did 75% of reps @20# averag 3:30
9
MARGUERITE
ALBA
7:00pm CrossFit
0:00
quickest round 3:20
9
Rachel
Taylor
5:00 am CrossFit
0:00
20# and 15#
9
Shivani
Patel
5:00 am CrossFit
0:00
finished by 4 min only twice :(
9
Stacey
Davis
5:00 am CrossFit
0:00
35#DB's, 20" SO’s, 1st rd 3:50
9
Susan
Jost
5:00 am CrossFit
0:00
3;17, 3;50 then 4:00+ air squates
Loading...
Powered By Wodify