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Monday 150413 OHS and Tabata Sets

In general, you CrossFit Malibu athletes attend WODs at the Hut 3-4 days each week and most of you tend to do another day of activity or two on your own. Some of you do yoga on the weekend or go for a hike or trail run before or after work during the week. When there is a swell there are quite a few who surf and when there isn’t even more of you get out and stand up paddle. Road cycling and mountain biking are favorites as is swimming- and a couple handfuls of you roll them all together and do a triathlon now and then. One of the most frequent sports played by CFM athletes is tennis- where a few of you play in leagues and others hit every now and then. What else do you find yourself doing for fun or for fitness (or both) outside of your CFM WODs?

Peter gets in a Sunday WOD at a park near his house.  Do you have a go-to spot for impromptu WODs?
Peter gets in a Sunday WOD at a park near his house. Do you have a go-to spot for impromptu WODs? Sometimes you can get creative with equipment that we might not have at the Hut!

Monday 7, 9, 10am, 4, 5pm WODs.  Strength 6pm
Overhead squat
20 minutes to heavy 3 rep
Post load to chalkboard/journals
-then-
8 rounds each for max reps in 20s ON, 10s OFF of:
KB swing (AHAP- American swing)
Muscle ups (or scale to 4 pull up rounds, 4 dip rounds)
KB goblet squat (same weight as swing)
Post load and totals for each movement to chalkboard.

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MINDBODY

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a community setting

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