fbpx

We have LOTs of outdoor workout space
CLICK HERE TO VISIT THE WOD BLOG

WODs for March 19th-24th 2018

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Front squat
5-5-3-3-3-1-1-1-1-1
Post 3 loads for the 5/3/1 rep sets and mile run time to chalkboard/journals
-then-
Run one mile for time
Post one mile run time (or 2k row) to chalkboard/journals/PR board!
Compare front squats to Feb 16 2018 (one month ago!) and/or to front squat number on current PR white board.
Other recent front squat sessions: Jan 11 2018 2RM, July 5 2017- 3RM, Jan 23 2017- 2 rep, Dec 14 2016- 3 rep, Sept 27 2016- 2 rep, April 28 2016- 7×3
Compare mile run to Feb 16 2018 and/or to current PR white board

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time:
Row 1,000/800m
32/24kg Russian KB swings, 25 reps
Row 750/600m
32/24kg Russian KB swings, 35 reps
Row 500/400m
32/24kg Russian KB swings, 45 reps
Post time and load to chalkboard/journals
Compare to June 2 2017, April 20 2017, and/or July 15 2016

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 6, 7 and 9am and again at 4 and 6pm
21-15-9 reps per round for time of:
Power clean (60/45kg)
Surf pop-up bar over burpee
Post time and load to chalkboard/journals

Wednesday 5pm Specialty Session- Natural Movement

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Turkish Get ups- 10 minutes gradual work 1 rep each side
Post heaviest load to chalkboard/journals
Compare to July 5 2017, March 22 2017, June 16 2016, Jan 6 2016; all 1RM days
-then-
“Here comes 18.5 Chipper”
For time complete:
25 cals on the bike
30 weighted box step ups (20/16″- 35/20# DB in front rack)
35 toes to bar
40 calorie row
Post time and scaling to chalkboard/journals

Thursday Final 5PM Open Announcement

Friday’s WOD at 7 and 9am and again at 3 and 5pm
18.5!

Friday 4pm Open Training Hour

Final Saturday Morning 7:30-10:30am Open WOD Intramural Event
This final morning will culminate with a group breakfast/lunch… plan on hanging out for the duration and going out to eat together!

Your progress tracker and results recorder.
View today’s workout and see the scoreboard.

MINDBODY

Due to the limits on class sizes. Every member must book their time slot in advance.

What are you looking for?

PERSONAL TRAINING

For those looking for one-on-one instruction to break new ground

GROUP CROSSFIT

For those looking for motivation in
a community setting

Got a question FOr CrossFit Malibu?

Please use this form to easily send us an email.