CrossFit Temecula Temecula's best strength and conditioning program.

CrossFit Temecula- A bit of deception

This workout even fooled me! I always put a lot of thought into programming workouts, and this day was no different. I knew it would be hard but, not this hard. The thing I liked about this was if you wanted to finish it before the 20 minute time cap you had to WORK your ass off. And, even if you did work your ass off there was a good chance that you still would fall just short. Great job to eveyone with this tough, tough workout.

Warmup:
Dynamic warmup with PVC work

Strength/Skill:
5x3 Push Jerk w/ ascending loads. Try to get around 85% of your 1 rep max on this

WOD:
50-40- Squats
20-18-16-14-12- Pushups
10-9-8-7-6-5-4-3-2-1- Pullups

Every dash represents a 100 meter sprint
20 minute time cap

Times:
Post times and recollections to comments

CrossFit Temecula-”Sean’s Revenge”

This is a classic workout that comes straight out of CrossFit San Elijo. It is named after one of their athletes that had the phenomenal luck of this being his fist group class!!! We had a few new athletes in CFT for the wrath of "Sean's Revenge." Thanks to everyone for standing up tall against this workout!!!

Warmup:
Dynamic warmup w. active stretching

WOD:
"Sean's Revenge"

40 seconds of work/20 seconds of rest for the following:
6 movements per round for 6 rounds:

KB Snatches Right
KB Snatches Left
KB Swings
T-stabilization pushups
Abmat Situps
Planks

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CrossFit Temecula-Friday

Warmup:
2 rounds of:

200 meter sprint
10 Pushups
5 Plank Pushups

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

WOD:
21-15-9-6-3 of:

Jump Squats
American KB Swings (53/35)
Knees-to-Elbows

Times:
Brandon: 5:21 Rx'd
LG: 7:02
LL: 6:42
Mike: 5:46 Rx'd
Lucy: 9:28
Lauren: 6:07

CrossFit Temecula-Don’t put it down

Warmup:
Dynamic warmup w/ some mobility drills

Strength/Skill:
Varied Pushup Ladder 9-1

WOD:
150 KB Swings
300 meter run
100 KB Sumo-deadlift hi-pulls

*Every time you take a rest run 300 meters.

Times:
Mike: 19:53 Rx'd
Sandra: 20:47
Vinci: 17:54
Lucy: 24:32
Shaunna: 21:10 Rx'd!!! Congratulations!!!
Debbie: 23:30
David: 15:52
Brandon: 17:49 Rx'd
Shauna: 17:30
Lauren: 17:52
Sherrie: 14:16 (No more 18 lb. KB for you:))
Shirley: 19:00

CrossFit Temecula-Wednesday

Donna, in the bottom of a hang-squat clean. Looks great!!!

Warmup:
Dynamic, sprinty warmup

Strength/Skill:
5x5 Push Jerk

WOD:
7 rounds of

7 Hang-squat Cleans (35/25)
7 Burpees
7 Box Jumps (24"/20")

Times:
Mike: 11:59 Rx'd
Debbie: 13:59
Lucy: 16:39
Donna: 13:23
Lizzy: 14:56
Shaunna: 13:42
Nick: 9:46 Rx'd

CrossFit Temecula-Push and Pull Day

Warmup:
Dynamic warmup w/ 20-20-20 drill and some active stretches

Strength/Skill:
5x5 Overhead Squats
Concentrate on form and then move up in weight once you are comfortable with the squat.

WOD:
With one DB perform hi pulls-push presses-thrusters. Do 20-20-10 on the right then move to the left. Do the same for each rung of the ladder.
20-20-10
16-16-8
12-12-6
8-8-4
4-4-2

Rx; 25/35 DB

Times:

CrossFit Temecula-Saturday

Today's workout was 4 rounds, 4 minutes a round with 1 minute rest in between rounds. In each round complete a 400 meter run and then do the perscribed movement for that round until the 4 minutes is up. Your score for that round is the amount of reps you've completed during the 4 minutes. Simply put, the faster you get back from the run the more time you have to work.
 
Warmup:
Dynamic Warmup

Strength/Skill:
5x30 second handstand holds

WOD:
KB Swings
KB Snatches (Switch arm as needed)
KB SDHP (Sumo Deadlift Hi-pulls)
Single arm KB Press (Switch arms as needed)

Scores:
Brandon: 74/37/45/37
Erica: 65/42/40/55
Lauren: 54/25/42/20
Mike: 76/25/42/20

CrossFit Temecula-Friday!!!

The newest adition to the box. Thanks to Chris for risking his life to put these up.

Warmup:
Dynamic warmup w/ some light sprints

Strength/Skill:
Band Sprints x 5 (BRUTAL!!!)

WOD:
BW Deadlift
DB Push Press (25/35)

Post times and recollections to comments.