We have LOTs of outdoor workout space

WODs for Feb 12th-17th 2018

A big welcome back to southern California to Jordan and his wife Mandee. Jordan started coaching at CrossFit Malibu back in 2012. He finished his internship while a sports medicine major and then continued on to coach at The Hut into the following year. He has made quite a few guest appearances for a few weeks at a time- most recently for a few periods back in 2016. While living in Denver over the past few years we has been coaching at CrossFit Project Move- running the kids program, training lots of group and individual sessions, as well as overseeing the coaches training program during a change in ownership. Many of you already know Jordan and understand that he fits right in with the style and flow of life at CrossFit Malibu. Some of you met both Jordan and Mandee in the Saturday morning BIG WOD… please welcome them to the Hut- even if they don’t happen to be on your intramural open team!

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Tabata Barbell- 8 sets of 20s on, 10s off using:
Deadlift (80/65kg)
Hang power clean (60/45kg)
Sumo deadlift high pull (50/35kg)
Push press (50/35kg)
Post total reps per movement
One minute rest between movements

Monday 5pm Specialty Session- Olympic weightlifting
Power snatch for technique- 20 minutes to work up to a solid 2 rep set with good speed
Overhead squat- 5-5-5-5-5 for true 5RM

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time, complete:
25 pull ups
10 muscle ups
1.5 mile run
10 muscle ups
25 pull ups
Power time and scaling to chalkboard/journal
25 minute cut off
Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management’s Great Basin Smokejumpers. Urban embodied positivity, hard work, self improvement and fun. He is survived by his wife, Rebecca; parents, Thomas and Pamela; sister, Sara Quaglia; nephew, Gavin Quaglia; and many other friends and family.

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 7 and 9am and again at 4 and 6pm
For time complete:
42 scott ups (15/10kg plate)
21 squat clean thrusters (50/35kg)
30 scott ups
15 squat clean thrusters
18 scott ups
9 squat clean thrusters
Post time and load to chalkboard/journals

Wednesday 5pm Specialty Session- CrossFit Games Open Preparation
To be revealed at a later date

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time complete:
10 strict handstand push ups
20 knees to elbows
30 banded good mornings (2/1″band)
10 seated rope climbs (spread these out between the sets of HSPU)
30 banded good mornings
20 knees to elbows
10 strict handstand push ups
Post time and scaling to chalkboard/journals

Thursday 5pm Open Training Hour

Friday’s WOD at 7 and 9am and again at 3 and 5pm
Front squat
Run one mile for time
Post 3 loads for the 5/3/1 rep sets and mile run time to chalkboard/journals

Friday 4pm Open Training Hour

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