CrossFit Malibu Knitting Club- at Dr Deb’s house on Wednesday night Nov 1st starting at 7pm. She is hosting us for some food, drinks, hanging out AND knitting instruction. Whether you are a newbie, a beginner with an unfinished project, or a veteran with a dozen sets of mittens under your belt- come, have fun, knit. Her home info will be posted at the Hut during the week.
Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Jump rope and double under skills and practice… with a few challenges
-then-
As many rounds as possible in 10 minutes of:
10 handstand push ups
20 cal row
30 pistols (single legged squats)
Post number of rounds and remaining reps to chalkboard/journals
Monday 5pm STRONG Specialty Session
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Fran”
21-15-9 reps/round for time of:
Thrusters (43/30kg)
Pull ups
Post time and scaling to chalkboard/journals.
Compare to: July 21 2017, “Fran 55” on May 17 2017, April 19 2017, July 22 2016, May 18 2016, October 8 2015, September 25 2014, April 1 2014, Feb 21 2014, October 29 2013, May 24 2013, Dec 31 2012, May 21 2012, Aug 11 2011, Dec 28 2010, Aug 30 2010, July 13 2010, Feb 12 2010, Dec 2 2009
Tuesday 5pm Open Training Hour
Wednesday’s WOD at 7 and 9am, again at 4 and 6pm
The Heavily Anticipated 4x800m run
Four rounds each for time of:
Run 800m
Rest as needed between rounds.
Wednesday’s 5pm Gymnastics Specialty Session
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
21-15-9 reps/round for time of:
Deadlift (125/90kg)
Burpees with jump to touch object 8-4″ above reach
Post time and load to chalkboard/journals
Thursday’s 5pm Open Training Hour
Friday’s WOD at 7 and 9am, again at 3 and 5pm
“DT”
Five rounds for time of:
71/52kg Deadlift, 12 reps
71/52kg Hang power clean, 9 reps
71/52kg Push jerk, 6 reps
Post time and load to chalkboard, journals and PR Boards!
Compare to: July 17 2017, April 18 2017, June 10 2016, June 29 2015, June 3 2015, July 4 2014, April 8 2014, Jan 8 2014, Oct 18 2013, July 5 2013, May 9 2013, Nov 12 2012, June 4 2012, Nov 8 2011, April 15 2010
Friday 4pm Open Training Hour
Saturday
7:30am- Triathlon Training Program
9:30am- BIG WOD
