We had a great kick off to the CrossFit Malibu Intramural Open last week (also know as the Reebok CrossFit Games Open!). Close to 40 athletes who are signed up for the event went for it on WOD 17.1- not letting the DB snatches and burpee box jump overs get the best of them. Even more athletes completed the WOD- with quite a few others simply getting it done during one of the 4 class sessions on Friday. Hope that you all understand the system and have the hang of how the next 5 weeks will continue with this format.
For those of you not competing… just keep on coming to class and getting in your daily workout. For those of you who are registered and are on one of our 4 teams- (so far known as “team 1” “playtime is over” “lululemon” and “Pepperdine”)- keep up the good work, pace yourself through the week so that you are ready for 17.2
Notice that Mon, Tues, Wed 5pm session is back to Open Training Hour so that you can get a WOD in OR practice some movements that may come up in the Open WODs.
Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
As much work as possible in 16 minutes of rowing and “Cindy” in the following format:
4 minutes row for max calories
4 minutes of Cindy for max rounds (5 pull ups, 10 push ups, 15 squats)
4 minutes row for max calories
4 minutes of Cindy for max rounds
No rest between 4 minute blocks, transition immediately and begin work
Post total calories rowed and total number of rounds and remaining reps to chalkboard/journals
Monday 5pm Open Training Hour
Come in and practice skills and movements that might show up for Open WOD 17.2
A list is posted in the Hut of things you might practice
Simul snatch… in unison and in uniform. Photo courtesy of Insta_chanchan.Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
10 minute limit- push press from rack, 3 reps
Post 3RM to chalkboard/journals
Recent push press: Jan 19 2017 5RM, July 20 2016 7×3, May 24 2016 7×3, March 2 2016-5×5, Dec 30 2015-7×3, Dec 12-1RM
-then-
21-18-15-12-9-6 reps/round for time of:
Butterfly sit ups
Step lunge
ring rows (feet on Rogue block or ground)
Post time and scaling to chalkboard/journals
Tuesday 5pm Open Training Hour
Come in and practice skills and movements that might show up for Open WOD 17.2
A list is posted in the Hut of things you might practice
Wednesday’s WOD at 7 and 9am, again at 4 and 6pm
Four rounds for time of:
400m run
15 wall ball shots (20/14#)
10 power cleans (50/35kg)
Post time and scaling to chalkboard/journals
Wednesday 5pm Open Training Hour
Come in and practice skills and movements that might show up for Open WOD 17.2
A list is posted in the Hut of things you might practice
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Every 3 minutes for 10 rounds complete:
2 thrusters from rack at 70% of 1RM
3 power snatch (40/30kg)
4 turkish get ups (AHAP)
Post loads for each movement to chalkboard/journals
Thursday 5pm CrossFit Games Open WOD 17.2 Announcement LIVE
-get in your prediction for the WOD, watch the announcement, fraternize with your teammates and strategize about the WOD
Friday’s WOD at 7 and 9am, 3 and 5pm
TBD- come in to do Open WOD 17.2, to practice for Saturday’s Intramural Open WOD and to help judge others who will do the Open WOD during the regular class session today.
Saturday Intramural Open WOD 17.2
Arrive at 8am, sign up for a heat, warm up and get ready to go
First heat begins at 8:30am
