After the wild and windy extremes of last week… here’s to a calm list of things to do for the coming 5 days! We begin with something that was on the menu from Friday and it has shifted to the top of the order.
Do you have a friend or loved one who needs CrossFit Malibu? You know we can help!Monday’s WOD at 6, 7 and 9am, and again at 4 and 6pm
For time:
60/45kg thrusters (from ground), 10 reps
50 double unders
60/45kg thrusters, 8 reps
50 double unders
60/45kg thrusters, 6 reps
50 double unders
60/45kg thrusters, 4reps
50 double unders
60/45kg thrusters, 2 reps
50 double unders
Post time and scaling to chalkboards/journals
Recent Fran-Oct 31 2017, July 21 2017, May 17 2017, April 19 2017
Monday 5pm Olympic lifting specialty
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time complete:
800m run
22 KB swings (USA 24/18kg)
600m run
33 KB swings
400m run
44 KB swings
Post time and scaling to chalkboard/journals
Compare to September 26 2017
Tuesday’s 5pm Open Training Hour
Wednesday’s WOD at 7 and 9am, and again at 4 and 6pm
Bench press
5-5-3-3-3-1-1-1
Post loads for 5, 3, 1 rep on chalkboard/journals
August 17 2016 3RM, June 3 2016,
Wednesday 5pm Gymnastics specialty session
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
On a clock for 25 minutes complete:
Row 2k (alternate to row is a 2.4 mile bike)
then as many rounds as possible of:
10 chest to bar pull ups
6 power cleans (70/55kg)
6 push press (same load as cleans)
Post 2k row time and number of rounds and remaining reps to chalkboard/journals
Thursday’s 5pm Open Training Hour
Friday’s WOD at 7 and 9am, again at 3 and 5pm
Every minute on the minute
4 warm up minutes, 12 working minutes of:
Deadlift 2 reps at 80% 1RM
2 box jumps, as high and possible
Post load and number of rounds and box jump height to chalkboard/jouranls
-then-
50 calorie row for time (feeling brave? Make it a 50 calorie bike for time)
Post to chalkboard/journals
Compare to numbers on “rowing chalkboard”… record this- we will test it again in 2018.
Saturday 9:30am Big group WOD
