fbpx

We have LOTs of outdoor workout space
CLICK HERE TO VISIT THE WOD BLOG

WODs for Dec 19-23rd 2016

This week’s schedule is all regular.  It is beginning NEXT week that hours will change.

  • Monday 19th-Friday 23rd: regular schedule all week
  • Saturday 24th: 9:30am class only (as usual)
  • Monday 26th-Friday 30th: two morning classes 7am, 9am and one 5pm class
  • Saturday 31st: 9:30am class only (as usual)
  • Monday January 2nd: back to regular schedule bright and early at 6am

Monday
Deadlift
10 minute time limit to work up a 1RM
-then-
Using 50% of 1RM load, complete for time:
Squat clean, 15 reps
Squat clean, 12 reps
Squat clean, 9 reps
Rest as needed between each set
Post 3 finish times to chalkboard/journals

Monday 5pm Oly Lifting Technique
-power snatch from blocks and from hang

Tuesday
Three rounds for time of:
Row 500m
25 scott ups (20kg plate/abmat only)
25 supermans
Post first round time and finish time to chalkboard/journals

Tuesday Open Training Hour at 5pm

Wednesday
Every other minute for 10 rounds of:
Push jerk from rack, 3 reps (AHAP)
odd sets: max rep pull ups until 45 second mark
even sets: max rep box jumps until 45 second mark (30/24″)

Wednesday 5pm Bodyweight strength and skill specialty session

Thursday
One minute each for max reps of:
squats
ring/regular push ups
box jumps 20/16″
toes to bar
back burpees
wall ball shots 20/14#
med ball facing burpees
double unders
Post total reps for first 7 movements and number of double unders
-then immediately-
Repeat the above sequence using a 30 second on/30 second off interval
Post total reps for first 7 movements and number of double unders

Thursday Open Training Hour at 5pm

Friday
Power snatch
10 minutes to work up to a 1RM
-then
Using 70% of 1RM load, complete for time:
Power snatch, 30 reps
1 mile run
Front rack barbell step lunge, 30 steps

Your progress tracker and results recorder.
View today’s workout and see the scoreboard.

MINDBODY

Due to the limits on class sizes. Every member must book their time slot in advance.

What are you looking for?

PERSONAL TRAINING

For those looking for one-on-one instruction to break new ground

GROUP CROSSFIT

For those looking for motivation in
a community setting

Got a question FOr CrossFit Malibu?

Please use this form to easily send us an email.