Happy Labor Day CrossFit Malibuites! Enjoy this day off… as the Hut is closed in honor of all who labor AND for CrossFit Malibu’s 9th Anniversary. But come back in on Tuesday September 4th- when we run the Inaugural WOD: “Quarters” for the 10th time ever. IF you’ve never done it- it is one of those Crowd-pleaser Chippers! A fun way to start the SHORT work week AND to ring in 9 (NINE!) years of Strong Community.
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Part I- Work up to a heavy set of 3 Turkish Get ups – 10 minute time limit
Post heaviest 3 rep set (R and L) to chalkboard and journals.
-then-
Part II- “Quarters”- CFM’s Inaugural WOD back in 2009
For Time:
400m run
25 Air squats
400m run
25 Dumbbell Hang Squat Cleans (30/25#)
400m run
25 Push Ups
400m run
25 Box Jumps (20″)
400m run
25 Kettlebell Swings (24/18kg)
400m run
25 Pull Ups
Post time and scaling to journals/chalkboard/PR whiteboard
Compare to any first Tuesday in 2009, ’10, ’11, ’12, ’13, ’14, ‘15, ’16, ’17!
Tuesday 5pm Open Training Hour
Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Back squat
10-5-3-1-1-1-3-5-10
Post ALL loads lifted
ex: 65, 72, 85, 100, 102, 101, 86, 70, 60kg
Wednesday 5pm Olympic Lifting Specialty Class
First Specialty session for the Fall semester…technique and strength/power.
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Longer Than Fran
21-15-9 reps/round for time of:
50/35# DB squat clean thrusters
Pull ups
Post time and load
Thursday 5pm Open Training Hour
Friday’s WOD at 7, 9am and again at 3 and 5pm
Shoulder press
15 minutes to a heavy set of 3 reps
Post heaviest 3 rep load
-then-
As many rounds as possible in 6 minutes of;
9 hang power cleans
12 deadlifts
Post total reps and remaining rounds
Friday’s 4pm Open Training Hour
Sat 9:30am WOD
Partners complete 12, 2 minute rounds of:
25/20cal row
Max reps power snatch (60/45kg)
One partner works for 2 minutes, then the other partner works for 2 minutes
Be ready on the rower for the beginning of your 2 minute round
Post total reps of power snatch for the team
