Listed below is our programming from Monday through Wednesday. On Wednesday September 20th at 5pm- CrossFit HQ will send us our “competition program” for Thursday, Friday, and Saturday. This will also occur on the following Wednesday, September 27th at 5pm as well. “What is going on?!” You might be asking yourself. This is the Team Series- a worldwide team competition that CrossFit HQ produces every year. We have always fielded a 4 person team- which Kolby has captained. This year the Team Series is open to teams of 2 people- mixed or same gender teams. It is as simple as that.. and we will roll it into the daily WODs at CrossFit Malibu. Once we hear the 3-4 WODs on Wednesday night- we will create a schedule that places each of the WODs in a logical order- to complete in Thursday, Friday and Saturday classes or Open Training Hours. Read more about the idea HERE.
Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
10 rounds, every 3 minutes of:
Front squat, 3 reps (AHAP)
2 weighted pull ups (AHAP)
1 box jump 36/30″
Post number of sets at heaviest rep for squats and pull ups, and box height
Monday 5pm STRONG Specialty Series
Sandbags and sleds
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
15 minutes to work up to a heavy set of 2 reps
Post load to chalkboard/journals
As many rounds as possible in 8 minutes of:
50/35# DB snatch, 8 alternating reps
8 DB goblet box step ups 20/16″
Post reps and rounds to chalkboard/journals
max height box jump, 1 rep
Post height to PR board
Tuesday 5pm Open Training hour
**suggestion: max rep pull ups for a new PR
Wednesday’s WOD at 7 and 9am and again at 4 and 6pm
Handstand/handstand push up
15 minutes of skill work and practice
500m row for PR
Post time to PR board
10 minutes as far as possible on bike, rower, or 1 mile run plus max rep double unders
Post distances to chalkboard/journals
Wednesday Olympic weightlifting 5pm specialty series
Technique and strength work
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Friday’s WOD at 7 and 9am and again at 4 and 6pm
***these WODs are announced on Wednesday at 5pm on CrossFit.com, when the Team Series WODs are announced for the week
These WODs are run in all regular class times on Thursday and Friday- with partner WODs, so you can find your partner and schedule to be in the same class or you can be partnered up with someone new each day. Nothing different about attending group WODs except they will be done as partner work.
For those who want to get serious, you may show up in a morning WOD to practice and then attend an evening WOD and/or Open Training Hour to complete the WODs- just like many people do during the CrossFit Open competition.
Next week’s programming will be run in the same format- with Mon-Wed announced in advance and the remainder of the week waiting for CrossFit Hq to announce the WODs. The Team Series runs for 2 consecutive weeks.
Can’t make the entire thing- don’t worry, just do what you can!