Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time:
Row 400 meters
Rest 2 minutes
Row 800 meters
Rest 4 minutes
Row 1,200 meters
Rest 6 minutes
Row 1,600 meters
Post all 4 finish times
Monday 5pm Specialty Session-Gymnastics
Notice the Thursday Handstand walk WOD
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Complete as many rounds as possible in 15 minutes of:
5 strict weighted pull ups (40/25#DB)
10-cal. bike
15 push-ups
20 DB goblet squats (40/25#)
Post number of rounds and extra reps and any scaling
Also post fastest and slowest 10 cal bike time
Ex: 4 round + 15 reps AND 18s/42s
Tuesday’s 5pm Open Training Hour — might be popular for Double Reverse Baseline people.
Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
15-12-9 reps for time of:
60/45kg power cleans
60/45kg thrusters
Post time and load
Rx+ is a possibility for today!
Wednesday’s 5pm Specialty Session-Olympic weightlifting
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
50-ft. broad jump
50-ft. lunge
Post number of rounds and remaining reps and any scaling
Thursday’s 5pm Open Training Hour
Friday’s WOD at 7 and 9am, and again at 3 and 5pm
4 rounds for time of:
20 wall-ball shots (20/14#)
32/20kg KB sumo deadlift high pulls, 20 reps
20-inch box jumps, 20 reps
35/25# push presses, 20 reps
Row 20/16 calories
Rest 1 minute
Post time and scaling
Friday’s 4pm Open Training Hour
Saturday 8:30am Virtuosity Workshop- an hour devoted to mastering foundational movement
Limited to the first 10 athletes who sign up via email: crossfitmalibu@gmail.com
Your sign-up will be confirmed via email. You will also be given a short reading assignment to complete prior to the session
Saturday 9:30am BIG WOD- true work/rest partner WOD (run will be substituted for non-runners)
On a 24-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
Rest 3 minutes while your partner does the same from 3:00-6:00
From 6:00-9:00, run 400 meters then do 70/55kg clean & jerks
Rest 3 minutes while your partner does the same from 9:00-12:00
From 12:00-15:00, run 400 meters then do pull-ups
Rest 3 minutes while your partner does the same from 15:00-18:00
From 18:00-21:00, run 400 meters then do 70/55kg. clean & jerks
Rest 3 minutes while your partner does the same from 21:00-24:00
Post your team’s total number of pull ups and clean & jerks
*strange as it may sound… if it rains we will row!
