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Taco Tuesday
Strength/Skill:
5-5-5-5-5 reps of Deadlift
WOD:
15 minute AMRAP of:
10 Box Jumps
10 Toes-2-Bar
10 Wall Balls
Congratulations Coach Vince
Congratulations to Vince for completing the Level 1 Certification Course this weekend in San Diego! Vince will be starting an internship to become a coach at CrossFit Temecula!!! Great job and we are all excited to see you leading the classes soon, Vince!
“Overhead Madness”
Strength/Skill:
10 sets of 10 Hollow Rocks
Then, 5-5-5-5-5 of weighted pullups
WOD:
3 rounds for time of:
50 feet of Overhead Lunges (45/25)
5 Handstand Pushups
10 Overhead Squats (There is no rx for these for a reason!!! Choose a weight that is challenging but, a weight you can focus on and maintain form with!!!)
15 DB Push Presses (35/25)
Happy Birthday Ray
Strength/Skill:
Mobility work
WOD:
10 min EMOM of:
5/5 KB Swings
10 Box Jumps
3 minutes rest then,
10 min EMOM of:
50 m sprint
6 Renegade Rows
8 Abmat Situps
Words to live by…
Strength/Skill:
1 rep max back squat
WOD:
10-9-8-7-6-5-4-3-2-1 of:
KB SDHP (53/35)
Burpees
Wednesday
Strength/Skill:
6x100 m sprints with a 50 m recovery walk between sprints
WOD:
5 rounds for time of:
5 Handstand Pushups
10/10 One Arm KB Swings (53/35)
15 Pullups
Taco Tuesday
Strength/Skill:
2 minutes of ring l-sits followed by 2-2-2 of rope climbs
WOD:
15 minute AMRAP of:
300 meter run
5 Hang Power Cleans (115/85)
7 DB Thrusters (35/25)
Monday
Strength/Skill:
3-3-3-3-3 of Jerk
WOD:
7 rounds for time of:
9 Box Jumps
12 Abmat Situps
15 Double Unders
Happy Hour Friday
There will not be a 9 am class on Saturday, January 21st at CrossFit Temecula. We will be doing a fundraiser wod with other affiliates at CrossFit by Overload in support of The Disposable Heroes Project. For those that are doing this fundraiser we will meet at CFT@7:30 and leaving at 7:45 on order to be at CrossFit by Overload for the 8 am registration.
Strength/Skill:
Kipping pullup and muscle-up practice
WOD:
10 minute AMRAP:
5/5 KB Snatch
5 Ring Dips
50 meter sprint
Thursday Chipper
Strength/Skill:
Extended warmup
WOD:
50 Push Press (95/65)
40 Toes-2-Bar
30 SDHP (95/65)
20 Bar Facing Burpees
10 Muscle-ups
20 Bar Facing Burpees
30 SDHP
40 Toes-2-Bar
50 Push Press
The scale for 10 muscle-ups will be 20 chest-2-bar pullups. There will be a 30 minute time cap for this WOD!