Wednesday’s WOD

BootCamp: Warm-up: 1 Mile Bike 10 Rounds For Time: 7 Burpees 7 KTE   CrossFit WOD: Warm-up: 2 Rope Climbs 20 Pistols Strength 1) Back Squat: 1X8@70%, 1X6@80%, 1X6@85% 2) Front Squat: 1X5@70%, 1X5@75%, 1X5@80% Conditioning 3 rounds of: 1:00 ME Muscle-Ups 1:00 ME Burpees 1:00 ME KBS 32/24kg 1:00 Rest   Advance WOD: BBG 1) Mid-hang Snatch: work to a 3rm – 1X3@95%, 1X3@90% – rest as needed. 2) Snatch Balance: work to a 3rm – 1X3@95%, 1X3@90% – rest as needed. Strength 1) Back Squat: 1X8@65%, 1X8@70%, 1X6@80%, 1X6@85% – rest as needed 2) Front Squat: 1X5@60%, 1X5@70%,

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Tuesday’s WOD

CrossFit WOD: Warm-up: 800 M Run BBG 12 mins to work to a 3rm Mid-hang Clean – 1X3@95%, 1X3@90% rest 1:30 between drop sets. Conditioning For time: 200m Run 30 Shoulder Touches 20 Medicine Ball Sit-ups 20/14# 10 Strict Pull-ups 200m Run 10 Strict Pull-ups 20 Medicine Ball Sit-ups 20/14# 30 Shoulder Touches 200m Run *In HSPU position, a shoulder touch is when the right hand lifts off ground and touches right shoulder then back on ground, left hand comes up and touches left shoulder, those are alternating. Advance WOD: 1) Mid-hang Clean: Work to a 3rm – 1X3@95%, 1X3@90%

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Monday’s WOD

BootCamp: Warm-up: Prowler Pushes 2 X (across the rink with high handles there) 2 X (across the rink with low handles back) 4 rounds for time of: Run 400 meters 5 burpee pull-ups CrossFit WOD: Warm-up: Prowler Pushes 3 X (across the rink with high handles there) 3 X (across the rink with low handles back) BBG 15 min to establish a 1RM Snatch. Conditioning “Amanda” 9-7-5 of: Muscle-Ups Snatches (full) 135/95# For time.   Advance WOD: BBG 1) 15 min to establish a 1RM Snatch. 2) 15 min to establish a 1RM Clean & Jerk. Conditioning “Amanda” 9-7-5 of: Muscle-Ups Snatches

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Friday’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! 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. -

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