CrossFit Temecula Temecula's best strength and conditioning program.

CrossFit Temecula-The last workout of 2010 in CrossFit Temecula

Warmup:
Jump Rope w/ some sprints

WOD:
Perform the following exercises for 30 seconds. There is a 300 meter run between the exercises. Once you return from the run perform jumping jacks as active rest until the final athlete is back from the run. Once the final athlete is in the door you will start the 30 second exercise.

Squats
Pushups
Reverse Lunges
Abmat Situps
SDHP
Box Jumps
KB Swings

CrossFit Temecula-Thursday

This week was full of bodyweight workouts, this one was no different. This workout was on the mainsite a couple of weeks ago and I thought it was a great workout. So, I thought it would be a great wod to do in the box.

Warmup:
Dynamic warmup w/ active stretches and sprints

Strength/Skill:
5x5 Deadlift
Ascend the load to around 75%-80% for your 5th set

WOD:
3 rounds for time of:
400 meter run
15 pullups
50 air squats
15 pullups

Post deadlift loads to comments

CrossFit Temecula-For real, what’s the workout?

This is the question I heard a couple of times when I wrote on the board "100 Burpees". I used to hate burpees as much as the next CrossFitter but, something changed in my head when I did this workout for the first time. Ever since then they haven't been the mental breaker they used to be.

In this picture Sherrie is focused on the task at hand. Erin and Brandon are locked dead in the middle of a fierce spouse on spouse burpee competition.

Warmup:
Dynamic Warmup

Strength/Skill:
Practice one of the following depending on your skill level:
Kipping Pullup-Butterfly Pullup-Muscle Up

WOD:
100 Burpees for time

Times:
Shauna: 11:56
Brandon: 8:24
Erica: 8:33
Sherrie: 9:35
Mike: 4:55
Shaunna: 10:17
David: 10:45
Lauren: 10:33
Jayme: 10:28
Nick: 5:49

CrossFit Temecula-A sprinty Tuesday

I thought this video summed up most of our thoughts on this rain. I don't mind rain seeing how we live in Southern California and we'll take any we can take but, it has been crazy lately. Oh well, we definitely used this sunny Tuesday to our advantage.

Warmup:
Some new plyo jumps!!!

Strength/Skill:
3-3-2-2-1-1 Turkish Get-ups

WOD:
EMOM run 50 meters then chip away at the following for the remainder of the minute:
50 KB Snatches broken up anyway you want
100 Pushups

Times:
Shaunna: 10:46
Chris: 8:42 Rx'd
Brandon: 12:18 Rx'd
Shauna: 10:42
Lauren: 9:30
Geian: 11:00
Sandra: 13:55
Mike: 10:30 Rx'd
Jayme: 8:53

CrossFit Temecula-A great Monday!!!

What a great day to get out and run a little. The weather is finally going to permit us to get some good, quality runs in.

Warmup:
Dynamic warmup w/ active stretching

Strength/Skill:
5x3 Back Squat

WOD:
4 rounds for time of:
400 meter run
15 KB Swings
10 Knees-to-Elbows
15 KB Swings

Times:
Shaunna: 15:22
Shauna: 17:55
Lisa: 13:49
Brandon: 14:18 Rx'd
Lynn: 16:29
Sherrie: 19:41
Steph: 17:45
Kathy: 10:44 (3 rounds)
Lauren: 16:50 Rx'd w/ KB!!!
Geian: 20:39 Rx'd w/ KB!!!
Nick:12:39 Rx'd

CrossFit Temecula-CFT’s “12 Days of Christmas”

This workout comes via Erik Preston from CrossFit San Elijo, where I was an athlete there this time last year. He is the best programmer I've have ever met. So, I tweaked this a tad but, I have to credit him for this fun workout.

So, in this workout you do the day you are on and work your way back throught the days, just like the song. So, say I'm on day 6, I do that day then, the 5th day's exercise, he 4th day's exercise, all the way through the first day's exercise. Once I get done witht hat I am now on the 7th day working my way back down. This was our version!

Warmup:
Extended dynamic warmup w/ extensive active stretching

WOD:
Perform the workout pictured and explained above with a 30 minute time cap.

Times:
Please post your times or what day you got to in the comments.

CrossFit Temecula-”Grace”

We put a lot of time and effort into training this movement. The Clean and Jerk is a great movement that requires an extreme amount of explosive power in order to perform it correctly. Grace is one of CrossFit's girl WODs. It is 30 C&J for time, and we all know it is easy to sacrifice technique for intensity. But, this is one workout that won't allow you to sacrifice too much technique.

Warmup:
Dynamic warmup w/ Burgener warmup

Strength/Skill:
9-1 Pullup Ladder focusing on strength building, not hurring through the ladder.

WOD:
"Grace"
30 Clean and Jerks for time

CrossFit Temecula-”I Haaaaate Thrusters!”

Warmup:
Dynamic warmup

Strength/Skill:
5-1 Handstand Pushups

WOD:
10-1
Thrusters (95/65)
Box Jumps (24"/20")
Ring Dips

Times:
Nick: 9:42 Rx'd
Mike: 12:00 Rx'd
Brandon: 14:09
Shauna: 9:19
Sandra: 9:29
Jayme: 13:24
Chris: 10:48 (w/ jeans on)
Geian: 9:37

CrossFit Temecula-Tuesday

Although it gets easier on one end, it keeps getting harder on the other. Can't we get a break:)

Warmup:
Dynamic Warmup w/ active stretches and Burgener Warmup/pvc snatch practice

Strength/Skill:
Take 15 minutes to practice the snatch with weight.

WOD:
For time:
21-3
18-6
15-9
12-12
9-15
6-18
3-15 of:
Pullups-American KB Swings

Times: