This is an exciting week with the CrossFit Malibu Intramural Open kicking off officially on Thursday night at 5pm. Teams will be confirmed early this week so if you have not signed up then do so by clicking the link above and writing your name on the chalkboard. Kolby is managing the event and will place you on a team.
Come to the Hut to see the announcement of the workout that will begin this year’s Games Season. YOU will do this WOD (called 17.1) on Friday if you come to a regular workout. If you are signed up for the Open you can do it on Saturday morning- during one of the heats that will be listed.
Take care in how you approach the WODs leading up to Friday/Saturday- as you want to ensure you are rested and ready to go. Also, don’t forget to make your prediction as to what will show up for the 17.1 WOD.
We are open regular hours in celebration of Presidents’ Day!
Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Clean and Jerk
5-5-5-5-5
Post heaviest 5 rep set to chalkboard
Monday 5pm Open Prep Training Session- WOD 14.4
Individuals – includes Masters Men and Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target, 14 lb. to 9-foot target
30 cleans, 61/43kg (mark time at finish of cleans for tiebreaker)
20 muscle-ups (mark time at finish of muscle ups for tiebreaker)
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Overhead squat, 3 rep
12 minute time limit to work up to a heavy set of 3, from rack
Post today’s 3RM to chalkboard/journal (PR board?!)
-then-
On a running clock complete max QUALITY reps of:
1 minute standing broad jump
1 minute power snatch (60/45kg)
2 minutes standing broad jump
2 minutes power snatch
3 minutes standing broad jump
3 minutes power snatch
Post total number of reps for each movement and load to chalkboard/journals
Tuesday Open training hour at 5pm
Wednesday’s WOD at 7 and 9am, 4 and 6pm
With a barbell loaded at 80/65kg (or other scaled load), complete three rounds for time of:
Push jerk (or press), 5 reps
Front squat, 5 reps
Power clean, 5 reps
20 pull ups
25 push ups
Post time and load to chalkboard/journals
Wednesday 5pm Open Preparation Training Session WOD 11.1/14.1
Individual- includes Masters Men and Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
34/25kg power snatches, 15 reps
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time, complete:
60 calorie row (or sub 45 cal assault bike)
50 wall ball shots
600m run
25 burpees with jump over med ball
Post time and scaling to chalkboard
-then-
Coach led mobility work for remainder of session
Discuss predictions for Open WOD 17.1
Thursday 5pm Open Announcement- come and watch!
No open training hour on Thursdays for the month of March
Friday
Open WOD 17.1… this is to be determined on Thursday night at 5pm.
Stay tuned for details
