WODs for Jan 8-13th 2018

Lots of Activities scheduled for this Saturday morning.
Regardless of all your plans for this coming Saturday morning do you best to attend the first scheduled item on the list- a chalkboard talk entitled- The World’s Most Vexing Problem. This is the first 9am talk in a series of coming events that will take place prior to the Saturday morning BIG WOD! Even if you cannot stay for the workout and movie- come for the talk!

9:00am CrossFit Malibu Morning Meeting- EVERYONE should attend this
A Chalkboard Talk: The World’s Most Vexing Problem
9:30am BIG WOD
11:00am Documentary Screening at Malibu Civic Center
Our own Paul Taublieb’s Unchained: The Untold Story of Freestyle Motocross

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
CrossFit Baseline
For time, complete:
500m row
40 squats
30 butterfly sit ups
20 push ups
10 pull ups
Post time and load to chalkboard/journals/PR white board
Compare to: Jan 1 2018, Sept 19 2017, and likely the first WOD you did at CFM!
-then-
Row sprint 100m for 10 rounds
Post total time rowed
-rest exactly 5 minutes then:
Max wall ball shots in 30 seconds for 10 rounds
Every minute on the minute for total reps
Post total wall ball shots

Monday 5pm Specialty Session- Olympic weightlifting skill work
All abilities encouraged to participate

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift (90/55kg)
Power clean (60/35kg)
Push jerk/press (60/35kg)
Set up one bar and change loads within each round
Post time and loads to chalkboard/journal

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 7, 9am and again at 4 and 6pm
Tabata This Stuff- rest one Tabata round between movements
Assault bike for calories
Chest to bar pull ups
Scott ups (15/10kg plate)
KB swings (32/24kg Russian)
Ring push ups
Post total reps per movement to chalkboard/journals

Wednesday’s 5pm Specialty Session- CrossFit Games Open Prep
All abilities encouraged to participate

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Front Squat
2-2-2-2-2-2-2-2-2-2 for 2RM
Compare to July 5 2017- 3RM, Jan 23 2017- 2 rep, Dec 14 2016- 3 rep, Sept 27 2016- 2 rep, April 28 2016- 7×3

Thursday 5pm Open Training Hour

Friday’s WOD at 7, 9am and again at 3 and 5pm
Filthy Fifty
For time, complete 50 reps each of:
Box jumps, 24/20″
Jumping pull-ups
Kettlebell swings, 1 pood-American
Walking Lunge, 50 steps
Knees to elbows
Push press, 20/15 kg bar
Back extensions (supermans)
Wall ball shots, 20/14 pound ball to 10/9′*
Burpees*
Double unders*
Post time to chalkboard… time and scaling to journals
*must do wall ball shots, burpees and double unders in order BUT if there are few enough people, everyone should do this in exactly the posted order.
Compare previous Filthy Fifty from:
Jan 21 Saturday class 2017, May 24 in 5pm Endurance class only, July 4 2016, Dec 21 2015, Aug 22 2015, November 27 2013, September 24, 2013, November 11, 2010, July 21, 2010, April 22, 2010 and Dec 18, 2009

Friday 4pm Open Training Hour

Lots of Saturday Activities- plan your morning around it!
9:00am CrossFit Malibu Morning Meeting- EVERYONE should attend this
A Chalkboard Talk: The World’s Most Vexing Problem
9:30am BIG WOD
11:00am Documentary Screening at Malibu Civic Center
Our own Paul Taublieb’s Unchained: The Untold Story of Freestyle Motocross

Leave a Reply

Your email address will not be published.