CrossFit Temecula Temecula's best strength and conditioning program.

CrossFit Temecula-Bodyweight Crusher

Apen, in the middle of a Turkish Get-up

Warmup:
Outside sprinty warmup

Strength/Skill:
3-3-2-2-1-1 TGU's

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

Every dash represents a 100 m sprint

Times:
Mike H: 15:33
Mike G: 18:00
Robert: 16:57
Ericca: 18:03
Megan: 21:02
Lucy: 22:05
Anthony: 20:10
Dylan: 18:57
Aspen: 20:38
Shauna: 20:45
Lauren: 21:15
Chris S: 21:15
Jayme: 21:35
Haley: 20:57
Katie: 20:31

CrossFit Temecula-Wednesday

Warmup:
2 rounds of:

400 meter run
10 pushups
15 squats
20 abmat situps

Strength/Skill:
5x3 Push Jerk

Post loads to comments!!!

WOD:
21-15-9 for time of:

Pullups
Tuck Jump Burpees
V-Sits

Times:
Mike G: 9:27
Robert: 8:27
LL: 8:58
Dylan: 6:05
Mario: 12:14 Rx
Steve: 8:57 Rx (Nice first set of pullups!!!)
David: 9:33
Eric: 8:46 Rx
Shaunna: 9:37
Shauna: 10:30
Sherrie: 10:04
Jayme: 9:56
Wes: 10:09
Katie: 10:25
Haley: 10:49
Anthony: 9:49 Rx
Aspen: 11:11
Nick: 5:38 Rx

CrossFit Temecula-A Great Ladder!!

Shauna, about to tackle the 24" box during the wod!!!

Aaaaannnndddd......Shauna tackling the 24" box!!!

Warmup:
Dynamic w/ some active stretches

Strength:
5x5 Deadlift

Post loads to comments!!!

WOD:
30-5-30
25-10-25
20-15-20
15-20-15
10-25-10
5-30-30

KB SDHP-Box Jumps-KB Swings

Times:
Mike G: 15:47
Robert: 16:01
Eric: 15:31 Rx
Dylan: 15:44
Jarid: 11:48
Jeff: 12:34
Jayme: 16:58 Rx
Shauna: 16:43 Rx (With some 24" box jumps sprinkled in there!!!)
Shaunna: 18:46 Rx
Katie: 18:52
Anthony: 25:38 Rx
Mario: 26:09
Nick: 11:57 Rx

CrossFit Temecula-Monday

Warmup:
Jump Rope and 20-20-20's

Strength:
Bulgarian Split Squats 5/5 x 5

WOD:
4 rounds for time of:

400 meter run
5 Hang Squat Cleans (95/65)
10 Push Press (95/65)
50 Double Unders (Scale: 3 single unders=1 double under)

Times:
Mike H: 11:39 Rx
Robert: 13:03
Eric: 11:30 Rx
Dylan: 13:50
Steve: 13:54
Lucy: 15:10
David: 15:25
LL: 14:27
Lauren: 15:56
Anthony: 17:29
Nick: 11:23 Rx+ @ 115#
Jayme: 16:59
Tammy: 13:42
Keith: 13:54
Alan: 14:15
Marissa: 14:28
Sherrie: 15:26
Mario: 19:02
Lizzy: 16:48
Nikole: 17:45
Evy: 17:50
Carilyn: 18:04

CrossFit Temecula-Saturday Team WOD

Warmup:
Active stretching and joint mobility

WOD:
Team Angie

With teams of 2, perform the following:

100 Pullups (One teammate does pullups while the other does jumping jacks)
100 Pushups (One works, the other is in a plank)
100 Situps (One works, the other holds legs 6 inches off of the ground)
100 Squats (One works, the other is in the botom squat position)

Post teams and times to comments!!!

CrossFit Temecula-Friday

Warmup:
Dynamic warmup

Strength/Skill:
5-4-3-2-1-1-2-3-4-5
Handstand Pushups (HSPU)

WOD:
7 rounds of:

7 Tactical Lunges (Per leg)
14 Knees-2-Elbows
21 KB Swings

Times:
Robert: 11:28
Ericca: 11:31
Scott: 12:28
Mike G: 11:37
LL: 10:15
Chris B: 13:38 Rx
Michael: 12:15 Rx
Debby: 12:54
Kortnie: 12:46
Eric: 11:58
Jayme: 11:07
Lucy: 14:47
Lauren: 8:54
Shauna: 11:18
Haley: 11:36
Katie: 11:33
Mario: 20:44
Wes: 8:34
Aspen: 8:58

CrossFit Temecula-BAND SPRINTS!!!

We did them different but, I thought this video was funny (especially the dog). Also, the song that is playing is called "Coffee Mug" by one of my favorite bands, Descendents.

Warmup:
Jump rope and a long session of mobility and recovery work!!!

WOD:
5 x Band Sprints

Put a pullup band around your waist and grab a partner. Your partner will let you sprint for about 10-15 yards and then give A LOT of resistance for the last 15 yards. Then come back. One round equals a total of 50 yards.

CrossFit Temecula-E3MOM

Warmup:
20-20-20's w/ active stretches

Strength/Skill:
Kettlebell Snatch practice

WOD:
E3MOM (Every 3 minutes on the minute)

You have 3 minutes to complete the exercises. If you finish early you have the remainder of the 3 minutes to rest.

10 cycles of:

3 man-makers
5 right then 5 left of KB snatches
10 burpees

Post cycles completed and recollections to comments!!!

CrossFit Temecula-Tuesday

 
Warmup:
Burgener Warmup x 3

Strength/Skill:
Pick one of the following and do 5x5
-Back Squat
-Front Squat
-Overhead Squat

WOD:
21-18-15-12-9-6-3 for time of:

American KB Swings (53/35)
Abmat Situps
Box Jumps (24"/20")

Times:
Robert:12:26
Mike G: 13:18
Scott: 13:19
Kortnie: 11:04
Debby: 14:43 Rx!!!
Nick: 8:00 Rx
Shaunna: 12:56 Rx
David: 11:55
Lucy: 13:14 Rx
LL: 12:08 Rx
Shauna: 12:00 Rx (Nice job on using some of those box jumps w/ the 24" box!!!)
Chris: 12:39
Lauren: 13:20 Rx
Donna: 15:30
Vinci: 12:09
Jayme: 12:49 Rx
Lizzy: 14:11
Mario: DNF (Strained back)

CrossFit Temecula-Monday

Lauren x 2=Badass

 Warmup:
Plyo jumps w/ active stretches and pvc pass throughs

Strength/Skill:
5x3 Deadlift focusing on:
-Midline stability, which  is explained by taking a deep breath into your belly and squeezing as you go down into your setup
-Driving the ground away with your heels, not lifting the weight off of the ground.

Post your loads to the comments!!!

WOD:
12 min. AMRAP of:

5 Pullups
10 Pushups
15 Air Squats

If this workout is done with all the intensity you have it will leave you laying in a pool of your own sweat!

Rounds:
Robert: 11 rds 2 reps
Debby: 9 rds 22 reps
Ericca: 11 rds (Awesome job!!!)
Mike G: 10 rds
Kortnie: 10 rds 18 reps
Scott: 6 rds
Lucy: 9 rds 25 reps
Nick: 15 reps Rx
LL: 10 rds 5 reps
Lauren: 10 rds 5 reps (Your first unassisted kipping pullup is about a week away, or a day:))
Vinci: 10 rds
Cedric: 7 rds 5 reps
Tammy: 9 rds 7 reps
Wes: 8 rds 23 reps
Shauna: 9 rds
Lizzy: 9 rds
Whitnney: 8 rds
Jayme: 10 rds 4 reps