Deadlift BBQ this Friday night Nov 11th during and following the 5pm class!
Bring something to put on the grill, and perhaps a side dish to share. WLC compliant is the theme- as this will close out the 8th and final week of the Whole Life Challenge.
THANKS to President/Dr Deb of the CrossFit Malibu Knitting Club for hosting an amazing dinner party last week!
Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
10 rounds of:
30 seconds of max rep burpees
30 seconds rest
30 seconds of max rep DB thrusters 45/30#DB
30 seconds rest
Post total number of burpees and thrusters to chalkboard/journals
Monday 5pm STRONG specialty class
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
“50/40”
For time, complete:
50 push ups
50 pull ups
35/25kg sumo deadlift high pulls, 50 reps
50 ring dips
50 toes to bar
*at any time, 50 calorie row
Post time and scaling to chalkboard/journals
Tuesday 5pm Open Training Hour
Wednesday’s WOD at 7 and 9am, 4 and 6pm
45-35-25-15-5 reps per round of:
Scott-ups 15kg plate
KB swings (24/18kg, USSR)
Post time and scaling to chalkboard/journals
Wednesday 5pm Gymnastic specialty
handstand and HSPU skills and drills
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Nasty Girls”
Three rounds for time of:
50 squats
7 muscle ups
10 hang power cleans (61/43kg)
Post time and scaling to chalkboard/journals
Compare to: June 6 2017, July 16 2016, Feb 19 2016, Strength Class on Nov 17 2015, June 21 2014, April 12 2013, Aug 21 2012, Dec 10 2009
Thursday 5pm open training hour
Friday’s WOD at 7 and 9am, 3 and 5pm
Deadlift (and BBQ from 5-6:30pm)
1-1-1-1-1-1-1
Post loads to chalkboard, journals and PR board
Compare to most recent 1RM deadlifts: Jan 2 2017 (3RM) Dec 26 2016, August 26 2016, Feb 13 2015
Saturday
8:30am Whole Life Challenge post test WOD- Open to all CFM athletes, not just WLC participants.
For time complete:
30 wall ball shots (20/14#)
20 KB swings (USA 24/18kg)
10 burpees (jump and touch something out of reach… pull up bar, etc)
30 KB swings
20 burpees
10 wall ball shots
30 burpees
20 wall ball shots
10 KB swings
Post time and scaling to chalkboard/journal… and to the WLC website
9:30am BIG WOD group class
