Today is the official 6 year anniversary of CrossFit Malibu– and whether you are a 5+ year CFM alum or a newcomer, we hope that this next year brings even more fitness, health, happiness and friendship than ever. We are grateful for your continued efforts and energy that you put into the WODs, the community and your growth as an athlete. Today we run the very first WOD that we ever programmed at the Hut- something simple out of necessity for the very little equipment we had at the time and because everyone was new to this type of movement- so heavy weight was not even necessary! Please take a look at a previous score that you have in your journal- and since we do it every year- this one is also on the PR white board- so check you score and improve upon it. As we have programmed a WOD with 400m repeat runs for the past 3 weeks- use your pacing for those WODs to help you pace out the runs today.
This also happens to be our 7th round of the Whole Life Challenge… and our current team is at 20 athletes… most of whom are playing remotely. We begin on September 19th- join us by clicking HERE.
One of the early WODs at the Hut…. recovered from deep within the CrossFit Malibu archives!Part I- Work up to a heavy 3RM Turkish Get up12 minute time limit
Post heaviest 3 rep set to chalkboard and journals.
-then-
Part II- “Quarters”- CFM’s Inaugural WOD
For Time:
400m run
25 squats
400m run
25 Dumbbell Hang Squat Cleans (30/25#)
400m run
25 Push Ups
400m run
25 Box Jumps (20″)
400m run
25 Kettlebell Swings (1.5/1p)
400m run
25 Pull Ups
Post time and scaling to journals/chalkboard/PR whiteboard
Compare to any Tuesday following Labor Day in 2009, ’10, ’11, ’12, ’13, ’14!
