Wednesday’s WOD

News & Events:

We will be closed on Saturday & Sunday due to the NLI tournament “TURF WARS II”. Please come be apart of it with the family at CFU. We have 15 of our athletes doing work reppin the CFU name! We will be going out after the event to celebrate at good ol’ Sports Stop around 8-9 PM. If you can’t make the event, come meet up with us for some drinks after! 

More Information HERE: 

Venue
Cerritos College – Stadium
11110 Alondra Blvd.
Norwalk, CA 90650
– Event is outdoors in the stadium, which is at the far end of the parking lot.
– Parking is free, and the best option is the lot in front of the stadium, just off Alondra.
– Everyone enters through the main gate; and affiliates may set up their tents in the affiliate area
at the far end of the stadium.

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BootCamp WOD:

Tabata Pull-up  (8 sets)

Tabata Push-up (8 sets)

Tabata Sit-up (abmat) (8 sets)

Tabata Air Squat (8 sets)

*The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

CrossFit WOD:

Warm-up:

Prowler Pushes

High Handles 3 X (across the rink)

Low Handles 3 X (across the rink)

Strength

1) Back Squat: 1X8@70%, 1X8@75%, 1X8@80%

2) Front Squat: 1X5@65%, 2X5@70%

Conditioning

5 rounds of:

:40 ME 6/4″ Deficit HSPU
:20 Rest
:40 ME Double-unders
:20 Rest
:40 ME TTB
:20 Rest

Advance WOD:

BBG

1) Snatch from blocks (just above knee): work to a 3rm (drop each rep and reset quickly) – 1×3@95%, 1×3@90% – rest as needed

2) 5 SN Grip Behind-the-Neck Push Press + 3 Overhead Squats: work to a 1rm for Complex – 1×5+3@95%, 1×5+3@90% – rest as needed

Strength/Accessories

1) Back Squat: 1X10@60%, 1X8@70%, 1X8@75%, 1X8@80% – rest as needed.

2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest as needed.

Conditioning

5 rounds of:

:40 ME 6/4″ Deficit HSPU
:20 Rest
:40 AD for Calories
:20 Rest
:40 TTB
:20 Rest

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