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WORKOUT OF THE DAY

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Thursday 220526 3 RFT

On Memorial Day Monday, there will be classes at 7am and 9am. We will complete “Murph” as a community and many will likely grab Howdy’s after! PLEASE show up on time if not a few minute early to allow for a prompt “3…2…1…GO!” As we all know Murph is on the longer side!

William work on his rope climb technique during a recent 1-on-1


3 rounds for time:

48 Double Unders
24 DB Push Press (40/30#)
18 Up-Downs
12 Renegade Rows (40/30#, no push-up)
Post finish time and any scaling

Wednesday 220525 Front Squat 5×5

Remember, week #3 of the Gymnastics series is tonight!

Front Squat
5-5-5-5-5 (volume sets @ 80% 1RM)

Intended Stimulus
Today we train with a 5 round volume set of 5 reps. In all, “just” 25 total reps over the course of 5 working sets (that is: not including the work done in warm-up sets). Once you have worked up and are ready… you have 5 sets at 5 reps each. Use a heavy enough weight so that by the 3rd or 4th rep of each set you have to use everything you’ve got to stand up, and then FINISH THE SET! A rest of about 4-5 minutes is absolutely necessary to get ready for the next set. As you approach the bar to start each set- you need to have the mindset that you CAN do this! Give it everything you’ve got. An experienced athlete will be able to manage a weight of about 85% of 1 rep max. You can and should bump up the weight a percentage point or two if your first set does not elicit a sufficient amount of grief, fear, or guilt (if you don’t have enough weight on the bar and you know it!)

Tuesday 220524 Power Clean and Row Sprint Intervals

Ready for another “compare to”?! We did this one back in August and March of 2021 and it sure was a crowd pleaser! 8 reps of a moderately loaded power clean followed by as many calories you can get on the rower before 2 minutes is up. If you completed this back in March, use the same load on the power cleans and try to get more calories on the rower across the 5 rounds. When you succeed in doing so, write you new benchmark score on the PR board!

The gymnastics series is in full swing, week 3 is Wednesday!

Every 4 minutes for 5 rounds (for max calories):
8 Power Cleans (70/45kg)
Max cals to the 2:00 mark
Compare to August 31st 2021 and March 10th 2021

Intended Stimulus
Get your interval work AND some moderately heavy weightlifting here! 2 minutes on, 2 minutes off for 5 rounds. You should have enough load on the barbell to require dropping after each rep, leaving you just enough time to quickly strap into the rower and sprint for max calories until the end of the 2:00 window. These 8 single rep power cleans need to be taken seriously each time. So, get a good tight set up (bar on the shins, lats packed, neutral spine), power clean, stand up, drop, get a good tight set up, and so on for every single rep! You’ll stay at the same load across all 5 sets. Post total number of calories rowed across all 5 rounds to SugarWOD and if you scale load put that in the notes section.

Monday 220523 Push-ups and 800s

Memorial Day 2022 is in one week! That means we’ll gather as a CFM community and do “Murph”. This had become an annual tradition here at The Hut as well as thousands of CrossFit gyms worldwide. Monday May 30th, there will be a 7am and a 9am class only. Please be on time as Murph is a long workout, requires proper warm-up, time to figure out proper scaling, and some logistical set-up. More info to come, but consider today’s WOD as a little prep 🙂 both for Murph and as part of our regularly scheduled GPP programming. Run fast!

Welcome to The Hut, Laura!

For Time Complete:
40 Push-ups
800m Run
30 Push-ups
800m Run
20 Push-ups
800m Run
10 Push-ups
Post finish time and any scaling
Compare to: May 5 2020

Intended Stimulus
Today we have a couplet of push-ups and running. Pretty simple. The run distance doesn’t change, but the push-ups will decrease by 10 reps each set, hopefully keeping you from needing to take long rest breaks. Memorial day is right around the corner and today gives us another opportunity to get in some push-up volume! These 800m runs are there to challenge you to make yourself uncomfortable when it comes to your pacing. In other words, they ARE a break from doing push-ups, but they ARE NOT rest!

Consider how you break up your push-ups for “Murph” (the Memorial Day WOD alluded to above). Do you go for sets of 20? 10? 5? Today try to break up your push-ups in a similar way. I know that today you won’t have pull-ups and air squats to give you natural rest breaks from more push-ups, but having a strategy always works better than doing a max rep set of push-ups to begin a workout, and then finding out that it is really hard to eek out good strict push-ups after you’ve bitten off more than you can chew! These can be scaled to training push-ups or knee push-ups, and if needed you can scale further by reducing the volume a bit to something like 35-25-15-5 reps. Regardless of scaling, these need to be strict and done at a full range of motion–chest to the ground and back to full lockout of the elbows. Check your split times on each 800m run so you have something to shoot for when you’re fighting the urge to just jog it in.

Friday 220520 SLIPS + a 5 rounder

One of Thib’s 45 hang power cleans during “unpartitioned DT”

Workout of the Day:
10 minutes of SLIPS
-then-
5 rounds EACH for time:
25/20 Calorie Row
10 Burpee Box Jump Overs (24/20″)
-rest exactly 2 minutes-
post all 5 finish times and any scaling

It is recommended that athletes use their own timers so they can reset to 0:00 after each 2 minute rest

Intended Stimulus
Simply put… Send it on each round! The row is meant to be just a notch down from an all out sprint and there are only 10 burpee box jump overs, so put the gas pedal down, get through 10 reps, and REST! These sort of interval days with simple movements make the sprint stimulus more approachable, so try it out and reap the rewards! 😉

Thursday 220519 All Gymnastics AMRAP

We continue our string of partner WODs this Saturday at 8 and 9am!

Complete as many reps as possible in 12 minutes:
2 Pull-ups*
2 Handstand Push-ups*
2 Toes to Bar*
10 Step Lunges

*add 1 rep to the Pull-ups, HSPU, and TTB each round
post total reps completed and any scaling

Wednesday 220518 DB Snatch, DB Thruster, Double Under

Jonathan goes HEAVY for some tempo front squats

3 rounds for time:
25 Alt DB Snatch (50/35#)
15 DB Thruster (50/35#)
75 Double Under
Post finish time and any scaling

**Use 1 DB for the snatches and 2 for the thrusters

Tuesday 220517 Overhead Squat 7×3 and 400s

A big congratulations to our CFM 2022 college graduates! Within the last 2 weeks, Chandler, Laura, Annie, and Joe all graduated from Pepperdine while Tianna graduated from Cal Lutheran. We are proud of you all for this accomplishment AND for all you have and continue to accomplish at The Hut! You help make our community what it is and we appreciate you!

 

 

 

 

Congrats CFM grads!

Workout of the Day:
Overhead Squat (volume for the final 4-5 sets):
3-3-3-3-3-3-3
-then-
Run 400m for time
Rest to the 4 minute mark
Run 400m for time
Post loading and any scaling
Post 400m time in the section below

Saturday 220514

Classes this Saturday at 8:00 and 9:00am! Sign up in advance on MindBody and be ready for an “I go, you go” partner WOD!

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