5pm Specialty Classes for the Month October
Monday STRONG: strength and power training that applies to all aspects of CrossFit and to life in general… gain strength and confidence
Wednesday Gymnastics Skills and Drills: a full hour of practice with a couple of different movements each week. Participants receive individual work sets to complete on their own time. Want to get better at pull ups, improve your ability on the way to a (or multiple) bar or ring muscle ups, get stronger with inversions? Then get in here each Wednesday night at 5pm.
CrossFit Malibu Triathlon Training Program
Two spots on the training team are still open- first session is Sat Oct 7th at 7:30am
Monday’s WOD at 6,7, 9am and again at 4 and 6pm
Team Series WOD # 6
21-15-9 reps/round for time of synchronized:
DB snatch (50/35#)
Bar muscle ups (scaled to feet elevated ring rows)
Post time and scaling to chalkboard/journals
-then-
Turkish Get Up
work towards a 1RM on each side
Post load to chalkboard and PR whiteboard
Monday 5pm STRONG Specialty class
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Tabata These Five Movements
8 rounds each, of 20 seconds work then 10 seconds rest of:
Toes to bar
KB goblet squats (24/18kg)
Ring push ups
Pull ups
KB swings (USA, 24/18kg)
Rest exactly one minute between movements
Post total number of reps for each movement to chalkboard/journals
Tuesday 5pm Open Training Hour
Wednesday’s WOD at 7 and 9am, again at 4 and 6pm
Thrusters
3-3-3-3-3-3-3
Compare to whiteboard or: June 5 2017 (2RM), Feb 10 2017 (1RM), Dec 9 2016 (3RM), June 20 2016 (5×5), April 18 2016 (3×5, 2×2), Feb 18 2016 (7×3) Sept 1 2015 (1RM), May 5 2015 (5×5)
Wednesday 5pm Specialty Gymnastics Skills and Drills
Thursday’s WOD at 6,7,9am and again at 4 and 6pm
4 rounds, each for 3 minutes of:
18/12 calorie row
14/9 parallel bar over burpees
Max rep push press (60/45kg)
Post load, scaling, and total reps push press to chalkboard/journals
Thursday 5pm Open Training Hour
Friday’s WOD at 7 and 9am, 3 and 5pm
Six rounds for time of:
200m run
12 overhead walking lunge (20/10kg bumper plate)
2 legless rope climbs
Post time and scaling to chalkboard/journals
Saturday Sessions
Triathlon Training Program Day 1- 7:30-9am, location sent via email to program participants
BIG WOD at the Hut, 9:30am
