CrossFit Temecula Temecula's best strength and conditioning program.

Team WOD

This wod will be done with a team of 4 and will have a person at each of the 4 stations working. The run station will co tell the tempo of the station changes. The stations will be:

300 m run
KB Swings
KB SDHP
Wall Balls

Friday

Strength:
5-5-5-5-5 of Weighted Pullups
15-12-9-6-3 of Ring Pushups

WOD:
"Annie"
50-40-30-20-10 reps of:
Double Under
Abmat Situp

Thursday

Strength:
Take 15 minutes to work up to a heavy Snatch.

WOD:
12 minute AMRAP of:

5 DB Hi-pulls (35/25)
5 DB Snatches
5 DB Thrusters

This is to be done with the right arm first, and then the left arm.

Wednesday

The Rx Jump Rope guys will be out here July 7th for the workshop. They are only taking the first 25 to sign up so, don't wait!!! Here is the link:

http://store.rxjumpropes.com/crossfit-temecula/

Strength:
Take 5 minutes to find your max height box jump

WOD:
50 Double Unders
40 American KB Swings (53/35)
30 Pullups
20 Overhead Walking Lunges (115/85)
10 Handstand Pushups
20 Overhead Walking Lunges (115/85)
30 Pullups
40 American KB Swings (53/35)
50 Double Unders

Tuesday

Skill:
9-8-7-6-5-5-6-7-8-9 of Ring Dips

WOD:
15 minute AMRAP of:

9 Toes-2-Bar
12 Renegade Rows (35/25)
15 Push Press (95/65)

Monday

Strength:
3-3-3-3-3 Push/Split Jerk

WOD:
7 RFT of:

7 DB Hang Squat Cleans (35/25)
7 Burpee Box Jumps (24"/20")

No Sunday Open Gym Today

Just a reminder, there will be no open gym today due to all of the coaches being out of town. The classes will remain as scheduled starting Monday morning. Thank you and I apologize for any inconvenience.

Saturday Team WOD

Erica's 90 Days of CrossFit before and after picture!

WOD:
With a two athlete team complete the following:

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

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

Friday

Strength:
3-3-3-3-3 of Deadlift

WOD:
100 Double Unders

5 RFT of:
10 Hang Power Snatches (75/45)
15 Box Jumps (24"/20")

100 Double Unders

Thursday

Skill:
5x2 Rope Climbs

WOD:
12 minute AMRAP of:

200 m run
10 Thrusters (95/65)
10 Pullups