Congratulations to Sean on his graduation from Oak Park High School today! In the Fall, Sean will go to Chapman College in Orange County… but until then he will be putting in the morning (and some afternoon) hours training at the Hut. How many other graduating high school seniors do you know who are up in the dark heading to train at a CF gym?! Not many- but Sean is one of them! Congratulations Sean from your CrossFit Malibu Family.
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Midday Open Training Hour, 5pm Mob/Core/Mob Class
Three Parts
I. 10 minutes with TGUs
5 minutes working up in weight 1 rep/side and then attempting 1RM from ground-standing-ground
Recent TGUs- Feb 8 2016-3rep, Jan 6 2016-1RM
-then-
II. CrossFit Baseline
For time:
500m row
40 squats
30 Abmat butterfly situps
20 push ups
10 pull ups
Compare to Dec 7 2015, Feb 2 2015, Nov 6 2014, Sept 11 2014, Dec 31 2013, Nov 14 2013, Sept 20 2013, Apr 24 2013, OR possibly the first page in your journal as your first WOD at CFM for your intro session!
-then-
III. Two rounds, each for time of:
400m run
Rest as needed between attempts
Post 1RM, Baseline time, Best 400m run time to chalkboard/journals
