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CrossFit Temecula-Monday
Warmup:
Anything to keep us from freezing to death, i.e. jump rope, 20-20-20, and 200 meter run followed by 15 squats and 10 pushups.
Strength/Skill:
5x3 Shoulder Press
Post loads to comments!
WOD:
5 rounds for time of:
30 KB wings (53/35)
20 Squats
10 Pushups
Times:
Was a skinny day in the box today. Let's step it up CFTers.
Nick: 9:17 Rx'd
Shaunna: 9:47
David: 14:37
CrossFit Temecula-NO EXCUSES!!!
Next time you are just trying and reaching to find that excuse that justifies your no show, remember this video. It is so easy to justify in your head why you shouldn't come today, or anyday. It is easy to die earlier then you should, it is easy to become overweight or obese, and it is easy to live an uncomfortable life. It isn't easy to work for longevity of a comfortable life, but it is a hell of a lot more fun:)
CrossFit Temecula-Saturday
Olivia in mid Turkish Get-Up
Warmup:
Sprinty Dynamic Warmup
Strength/Skill:
9-1 Ladder of Ring Dips
WOD:
3 rounds for time of:
3 TGU's (53/35)
10 Overhead Walking Lunges
10 Deadlifts (225/185)
3 TGU's and stay up on the third. Then, do ten walking lunges with the KB overhead and go back down completing the third TGU. Do that for each side. After each side is done do ten deadlifts.
Times:
Mike: 15:08
Shauna: 15:59
Chris: 15:50
Bo: 11:40 Rx'd
Patty: 14:03
Olivia: 17:06
Nick: 11:04 Rx'd
CrossFit Temecula-Happy Thanksgiving
Lt. Michael Murphy
This link, http://www.navy.mil/moh/mpmurphy/soa.html , is the link to the summary of actions for Lt. Michael Murphy's Medal of Honor. I highly suggest you read it and know why it is one of the hardest Hero Wods there are.
Warmup:
Dynamic Warmup
WOD:
Team Murph
With a partner run a mile. Once you return do a combined total of 100 pulups, 200 pushups,and 300 squats. Upon completion of the squats run another mile.
CrossFit Temecula-We’re Makin’ Warriors in Here
Today, we did a workout that takes a warrior mindset to plow through it. The warrior maker was formerly known as the man maker. It was changed as a group to warrior maker because we had some women that could and would do it better than some of the guys while I was a coach at CrossFit San Elijo. We are going to carry on that tradition here at CrossFit Temecula.
Warmup:
Dynamic Warmup w/ Sprinting
Strength/Skill:
5x3 Push Press
WOD:
30 Man Warrior Makers for Time
Post times to comments.
CrossFit Temecula-Tuesday
Warmup:
20-20-20's
Strength/Skill:
5-1, 1-5 Handstand Pushup Ladder
WOD:
5 rounds for time of:
5/5 KB Snatches
25 Tuck Jumps
50 meter Farmer's Carry
Times:
Brandon: 8:27
Mike: 7:44
Shaunna: 9:42
Shauna: 9:15 Rx'd
Jenna: 8:44
Nick: 7:24 Rx'd
Olivia: 11:18 Rx'd
CrossFit Temecula-Monday
Shaunna generating some serious power through the hips!!!
Warmup:
Dynamic Warmup
Strength/Skill:
1 Rep Max Front Squats
WOD:
10-1 Ladder for time of:
Hang Power Cleans
Pullups
100 m sprint between each rung of the ladder
Times:
Jessica: 20:09
Jayme: 19:34
Nick: 9:53
Shaunna: 17:06
Mike: 13:33 Rx'd
Brandon: 12:56
Chris: 16:15 Rx'd
Geian: 16:45
David: 17:38
Post 1 rep max front squat to comments.
CrossFit Temecula-Filthy, Filthy 50
Tiptoeing into the realm of elite fitness!
Warmup:
Dynamic Warmup
WOD:
"Filthy 50":
50 Box Jumps (24"/20")
50 Jumping Pullups
50 Kettlebell Swings (53/35)
50 Walking Lunges
50 Knees to Elbows
50 Push Presses
50 Supermans
50 Thrusters
50 Burpees
50 Double Unders (Sub 150 Single Unders)
Times:
Mike: 25:30 Rx'd
Shauna: 29:53
Shaunna: 27:06
Aleah: 20:15
Jeff: 20:15
Brandon: 18:50
Nick: 20:55 Rx'd
Good job everyone!!! Thanks for a fun set of Saturday classes!!!
CrossFit Temecula-Annie
Chris Spealer
'08, '09, and '10 CrossFit Games Athlete
Warmup:
Dynamic Warmup
Strength/Skill:
1 RM of Shoulder Press
WOD:
"Annie"
50-40-30-20-10 for time of:
Double-unders (x3 for single-under sub)
Abmat Situps
Post times and shoulder press load to comments.
CrossFit Temecula-WOD of Deception
Every once and a while a workout pops up on the whiteboard and you say in your head, "oh cool, that doesn't look that bad at all." Usually,after the first few reps you realize you were sadly mistaking. That happened today actually. Even when I programmed the Wednesday classes I said to myself the above quote. Wow was I wrong. Luckily it ended up being a great workout and not a catastrophe.
Warmup:
2 rounds of:
400 meter run
5 Pullups
10 Pushups
15 Squats
Strength/Skill:
5x3 Front Squat
WOD:
21-18-15-12-9-6-3 of:
SDHP
V-Sits
American KB Swings
RX: 55/75 for SDHP and 53/35 for KB Swings
Times:
Richard: 16:28
Mike: 16:43 Rx'd
Jayme: 13:26
Shauna: 14:35
Nick: 13:58 Rx'd