Be sure to mark your calendar for Thursday Nov 8th 6:30-8pm when our special guest Greg Glassman- owner and founder of CrossFit Inc.- meets up with us at Pepperdine’s Graduate School of Education and Psychology for a talk about the roots of CrossFit, the focus of their newest venture: CrossFit Health, and featuring a question and answer session moderated by Sports Medicine Professor Holden MacRae, PhD and CrossFit Malibu owner/operator Mike Anderson.
The 6pm group class is cancelled that night so that all coaches and CFM members get a chance to make it to the event. Enter the Pepperdine Campus at the Malibu Canyon Road entrance- pull through the guard gate and ask for a map to the Graduate School of Education and Psychology (GSEP) for the Jim Wilburn lecture hall. It is on the very top of campus- so give yourself at least 10 minutes to get there from the front gate.
Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Overhead squat, 3 reps
12 minute time limit to set a heavy 3 rep
Post heaviest load
-then-
Three rounds for time of:
60/45kg power snatch, 10 reps
20 box jumps, (24/20″)
Post time, load and scaling
Monday 5pm Specialty Session-Gymnastics
L/h sits, handstands, kipping and practice for pull ups and bar muscle ups- a variety of drills for use in movements later in the week!
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 20 minutes of:
20/15 cal row
15 bar dips
10 Turkish Get Ups (50/35#DB or KB)
Post number of rounds and scaling
Tuesday’s 5pm Open Training Hour
Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Deadlift
3-3-3-3-3
Post number of rounds at heaviest load
Wednesday’s 5pm Specialty Session-Olympic weightlifting
Full squat clean and jerks is the focus movement today.
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time, complete:
50/35kg overhead squats, 25 reps
20 bar muscle ups
Overhead squats, 15 reps
10 bar muscle ups
Post time, load, and scalin
Thursday’s 5pm Open Training Hour
Friday’s WOD at 7 and 9am, and again at 3 and 5pm
Tabata 5 Movements, 8 sets each movement
Hand release push ups
Rest one minute
Front squat (35/25kg)
Rest one minute
Ring L/h sits
Rest one minute
Hand stand hold
Rest one minute
Ring rows
Post total reps for each movement and scaling
Friday’s 4pm Open Training Hour
Saturday 9:30am BIG WOD
