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CrossFit Templum – CrossFit

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Warm-up (No Measure)

:30 Seconds

Easy Row

Push-up to Down Dog

Medium Row


Faster Row

Air Squats

Movement Prep and Coaching

Warm-up (No Measure)

Quality, Not Quantity

While there is a sense of urgency to get the calories done within the minute, focusing on quality of strokes and not quality can accomplish a similar amount of work with significantly less effort. Rather than being in panic mode, athletes will find themselves in full control if they are conscious about their stroke quality and not the number of strokes they take. The higher the stroke rate, the more energy it takes to maintain. Rowing somewhere between 24-28 stroke per minute will likely be ideal for athletes today in this longer, steady state workout.

Movement Prep

:20 Seconds Row @ 24 Strokes Per Minute

:20 Seconds Row @ 26 Strokes Per Minute

:20 Seconds Row @ 28 Strokes Per Minute

Burpees: Tempo

3 seconds/Burpee

5 slow and controlled

5 slightly faster but still controlled


2 WOD options for today. Beginners and intermediate athletes should do the EMOM so they can learn proper pacing. Also those that would like a longer cardiovascular endurance workout. Competitors or more advanced athletes should do “death race.” This is a spint and will test your ability to push yourself to that dark place. This should be a sub 7min WOD.

Fortitude (AMRAP – Rounds and Reps)

Alternating On the Minute x 30 (15 Rounds):

Even Minutes – 15/12 Calorie Row

Odd Minutes – 15 Burpees


12/10 Cal Row

12 Burpees
*Note when logging, 1 round is a set of the row and burpees*

Use Bike if limited on equipment 12/10 Cal Bike

Death Race (Time)

5 rounds for time:

15/10 Cal Assault Bike

10 Burpees

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