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Parker hits a proper hang position before driving the bar overhead!4 rounds for quality:
3/3 Turkish Get Ups (AHAP)
25 Back Extensions (pulsing supermans)
2x20m Reverse Sled Drag (AHAP)
Post sled loading and any scaling
Jonathan hits a heavy snatch in prep for moderate unbroken sets of 7!
On the 7 minute mark for 3 rounds:
1000/800m Row
Max toes to bar to the 5 minute mark
Post total reps completed and any scaling
5 rounds for time:
200m Run
7 Hang Power Snatch (50/35kg)
15 Push-ups
Post finish time and any scaling
SPME 440 gets acquainted with the assault bike!Yoga at The Hut and on ZOOM tonight at 6:00pm!
Every 4 minutes for 6 rounds:
4 Back Squats (3 second descent)
4 Weighted Pull-ups
Post all squat loading and any pull-up scaling/load in notes
Tarek, Kyle, KK, Dr Jo, and Becca go max rep DB Snatch!15 minute AMRAP:
20/15 Calorie Row
30 Double Unders
3..6..9..12..15.. Handstand Push-ups (adding 3 per round)
post total number of HSPUs completed and any scaling
LaJon plants and cuts hard during the beach WOD pvc course
4 rounds for max reps:
1 minute max Alt DB Snatch (50/35#)
1 minute max Toes to Bar
1 minute max SA OH Reverse Step Lunge (50/35#)
2 minute rest
Post total reps completed and any scaling
Congrats to ALL the August PRs! There are already a few up on that board for September đOverhead Squat (volume sets)
5-5-5-5-5
Post loading and any scaling
-then-
A finisher!
âWall walks are funâ
Workout of the Day:
Part I- Work up to a heavy 3RM Turkish Get up12 minute time limit
Post heaviest 3 rep set to chalkboard and journals.
-then-
Part II- âQuartersâ- CFMâs Inaugural WOD
For Time:
400m run
25 squats
400m run
25 Dumbbell Hang Squat Cleans (30/25#)
400m run
25 Push Ups
400m run
25 Box Jumps (20âł)
400m run
25 Kettlebell Swings (24/18kg)
400m run
25 Pull Ups
Post time and scaling to journals/chalkboard/PR whiteboard
There are no classes at The Hut this Labor Day (Monday Sept, 5th)! Enjoy time outside with friends and family and come back tomorrow, Sept 6th, for our anniversary WOD “Quarters” and a full Tuesday schedule. Yoga with Maria at The Hut resumes Monday September 12th.
Mike and Nate neck and neck during a recent pull-up WOD10 minute AMRAP:
14 KB SDHP (24/18kg)
8 Box Jumps (30/24″)
post completed rounds + reps and any scaling
CrossFit Malibu is an inclusive strength and conditioning community. We are open for anyone who wants to elevate their physical abilities with the support of other motivated and inspiring people.
Questions?
Call or text our Hutline: 424.425.3630
Email Us: TheHut@CrossFitMalibu.com
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