CrossFit Temecula Temecula's best strength and conditioning program.

Thursday

We will be having a meeting for the start of our nutrition challenge. We will do it tomorrow at 9 am. Please let me know if you can't make that so we can set a time to discuss the challenge.

Strength/Skill:
500 m row

WOD:
3-3-3-2-2-2-1-1-1 of Overhead Squat

Oxygen Appreciation

You all know I love to support our high school athletes. Trevor has a Lacrosse game tonight at 5 pm at Great Oak High School. It will be on the grass field across the street from the football field. I would like to have some people go and show him some CFT support:)

Mobility:
Take a lacrosse ball and grind on and around the scapula.

WOD:
4 rounds for time of:

300 m run
15 Push Presses

You have a 1 minute rest between rounds. During the round you must keep a drink of water in your mouth.

Tuesday

Tell all your friends...CrossFit Temecula is offering two weeks free to try out CrossFit. You do not need to join before getting the two weeks, just come to play and see if they like it.

WOD:

100 Box Jumps (24"/20")
100 Pushups
100 Abmats Situps
100 American Kb Swings (53/35) (Yes Jill, American:))

Skill:
Give 5 legit handstand attempts.

Monday

I want to congratulate everyone who took on the CrossFit Open WOD 12.1!!! You all showed so much heart and left it all out on the mat.

Skill Work:
10 minute of kipping pullup or muscle-up practice.

WOD:
4 rounds for time of:

Advanced:

5 Hang Power Cleans (115/75)
7 Front Squats
35 Single Unders

Elite:

5 Power Cleans (155/105)
7 Front Squats
25 Double Unders

Friday

Strength/Skill:
3-3-2-2-1-1 of Turkish Get-up

WOD:
10 minute AMRAP of:

10 Push Presses(35/25)
10 Knees-2-Elbows
20 Lateral Jumps

Thursday

Here is the link to the IE Affiliate Group Open series: http://inlandempirecfopen.wordpress.com/ Saturday at every week we will be visiting another affiliate to do that week's CrossFit Open WOD. This week it will be held here, at CrossFit Temecula. Because of this there will be no Saturday morning class. Please come out to watch and support our athletes that are competing in the Open. It will be a lot of fun to see how we stack up against the rest of the
world.

WOD:
With a two athlete team complete the following:

600 meter run
75 Double KB Swings (44/26)
500 meter run
75 Med Ball Clean Wall Balls (20/15: throw the ball over a pullup bar to your partner)
400 meter run
75 Wall Sit Ball Passes (20/15)
300 meter run

Each run will be done with a bumper plate. (45/25)

Tuesday

Strength/Skill:
5-4-3-2-1 x 2 of Ring Dips

WOD:
4 rounds for time of:

Advanced:

100 ft. Bear Crawl
15 DB Split Cleans (30/20)
10 Renegade Rows
5 Tuck Jumps

Elite:

25 ft. Handstand Walk
15 DB Split Clean
10 Renegade Rows
5 Tuck Jumps

Monday

Strength/Skill:
Spend 10 minutes working on double unders.

WOD:
10 minute AMRAP of:

Advanced:

5 Pullups
7 Hang Power Snatch (75/55)
9 Box Jumps (24"/20")

Elite:

5 Chest-2-Bar Pullups
7 Hang Power Snatch (95/65)
9 Box Jumps (24"/20")

Saturday

Just a reminder to all who are doing the body scans on Monday and Tuesday of next week be sure to wear a bathing suit of some sort. To view your appointment time and directions to CrossFit Murrieta go to www.crossfitmurrieta.com. If you have any questions give me a call, text me, or email me.

WOD:

20,000#/17,500# of Deadlifts
15,000#/12,500# of Cleans
15,000#/12,500# of Squats

With 3 athletes per team accomplish the above. Strategies will come into play; is a better to lift less heavy reps, or more lighter reps?