Whole Life Challenge Team joining NOW- to start on July 7th JOIN HERE
Do you know someone in Malibu who has never been to the Hut before who is READY and WILLING to lose 40 or more pounds but doesn’t know where to begin? Send them our way and they get FREE ENTRY to this upcoming WLC as well as a one hour orientation session that will be about much more than doing the Baseline WOD. Feel free to send a friend, family member, or a coworker!
Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
15-12-9 reps per round for time of:
Deadlifts
Shoulder presses
One barbell- 75% of 1RM listed on whiteboard
Post finish time and % of 1RM used for each lift
Monday 5pm Specialty Class- Olympic weightlifting
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Handstand warm up, skill work and practice
-then-
“Tabata This”- this is a CrossFit benchmark WOD.
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Post total number of reps for each activity to chalkboard/journals.
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Compare to July 13 2017, Sept 20 2016, June 8 2015 and/ or September 23 2010
Tuesday 5pm Open Training Hour
Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Overhead squat
25 minutes to work up to a 3RM
-then-
Unposted Finisher (for a reason!)
Time to get out there.
Post heaviest set of 3 reps
Compare to March 8 2017
Wednesday 5pm Specialty Class- Olympic weightlifting
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Grace”
60/45kg power clean and jerk, 30 reps for time
Post load and time to chalkboard/journals and PR board!
Compare to Jan 16 2017 April 15 2015, Nov 6th, 8th 2014, Sept 11th, 13th 2014
Post time and load to chalkboard, journals and PR boards
Thursday 5pm Open Training Hour
Friday’s WOD at 7 and 9am and again at 3 and 5pm
5 rounds for max reps of:
1 minute 35/25kg sumo deadlift high pull
1 minute 35/25kg push press
1 minute row for calories
Rest 1 minute
Post total reps for each movement and also a max total score
Friday 4pm Open Training Hour
Saturday 9:30am BIG WOD
