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RA works on keeping a vertical torso during the dip before DRIVING that bar overheadAMRAP 20:
90 Double Unders
9/9 SA DB Box Step Ups (50/35#)
100m SA DB Farmer Carry (50/35#)
9/9 SA DB Hang Clean and Jerks (50/35#)
Post total completed rounds + reps and any scaling
Nick gets one of many burpee pull-ups during 23.2a before hitting an awesome 80kg thruster!Workout of the day:
Front Squat
4-4-4-4
post loading
-then-
12-10-8-6-4 reps for time:
Front Squat (50/35kg)
Back Burpee Over the Bar
post finish time and any scaling
Open WOD 23.2 was a blast this past Saturday! Thanks to all who braved the rain, conquered the first shuttle runs in open history, and gutted out HEAVY thrusters! We’ll take on the final workout Saturday, March 4th, from 8am to 10am! WOD to be announced on Thursday at noon.
Becca with the new lake CFM reflecting on the ceiling!Yoga at The Hut and on ZOOM tonight at 6pm!
3 rounds for time:
15 SDHP (45/30kg)
15 Push Press (45/30kg)
400m run/500m row
Post finish time and any scaling
Wear your CFM gear to the open on Saturday!!! There will be a photographer from CrossFit HQ 🙂
Open Workout 23.2 A and B has been announced and it is a couplet of shuttle runs and Burpee pull-ups… with a 1 RM Thruster to finish things off! Go to games.crossfit.com for more info on 23.2. Take it easy on today’s WOD if you’re planning on doing 23.2 with us Saturday. Use a lighter DB and take the rows at a moderate pace.
On Saturday, PLEASE arrive between 7:30 and 8:00am to sign up for a heat and start warming up. There will be a warmup posted on the chalkboard. The morning will conclude around 10:00am. We will head to Howdy’s or WholeFoods for food, socializing, and celebrating afterwards!
Thib gets triple extension BEFORE pulling under this hang squat cleanFor time complete:
1000m row
30 Strict Abmat Sit-ups
30 Alt DB Snatch (50/35#)
30 Lunges
20 Strict Abmat Sit-ups
20 Alt DB Snatch
20 Lunges
10 Strict Abmat Sit-ups
10 Alt DB Snatch
10 Lunges
1000m Row
Post finish time and any scaling
This Friday, Feb 24th, is the final day to pre-order your CFM zip-up hoodie! We will NOT be ordering extra, so get your name up on the sheet in the small room asap!
Jonathan and Maria fight for every rep during 23.1!Workout of the day:
10 minutes of Squat Snatch Skill Work
-then-
Push Press
3-3-3-3-3-3-3 (volume sets @ ~ 80% 1RM)
post all push press loading
This Friday, Feb 24th, is the final day to pre-order your CFM zip-up hoodie! We will NOT be ordering extra, so get your name up on the sheet in the small room asap!
23.1 in full swingEMOM 20:
Odd minutes: 10 KB Swings (AHAP) + 6 Burpees
Even Minutes: Max Double Unders in 30 seconds
post total DUs completed and any scaling
Congrats to all who completed Open WOD 23.1 this past Saturday! Paula setting a power clean PR at the last second, Jonathan getting into the second round and all out sprinting on the rower, and Eric getting to the MRx barbell for a few HEAVY cleans were just a few of the many highlights! We’ll tackle another one Saturday Feb 25th from 8am to 10am! WOD to be announced on Thursday at noon.
Synchro TGUs, the relationship secret sauce 😉Yoga at The Hut and on ZOOM tonight at 6pm!
5 rounds for time:
9 Back Squats (70/50kg)
400m run
Post finish time and any scaling
Some very important CFM announcements:
The CrossFit Open is here! For all of us at The Hut, this is a special time to celebrate our fitness with our CFM family and test our fitness alongside the worldwide CrossFit community. For those looking to maximize their performance in the open, we are offering a specialty Open Prep 1-on-1 sessions.
While our preparation occurs throughout the year with regular and consistent training, these sessions are for athletes looking to fine-tune skills and practice the specific elements most likely to be tested in the Open.
These sessions are designed to dial in the mechanics and efficiency of the primary monostructural, gymnastics and weightlifting movements commonly seen in the CF Open so you can move well, work hard , and have FUN in the Open this year!
Caroline perfects her squat foundations. Check out that rigid neutral spine!4 rounds EACH for time:
200m Run
50 Double Unders
21 Alt DB Snatch (50/35#)
50 Double Unders
200m Run
-rest 1:1-
post all 4 finish times and any scaling
Some very important CFM announcements:
The CrossFit Open is here! For all of us at The Hut, this is a special time to celebrate our fitness with our CFM family and test our fitness alongside the worldwide CrossFit community. For those looking to maximize their performance in the open, we are offering a specialty Open Prep 1-on-1 sessions.
While our preparation occurs throughout the year with regular and consistent training, these sessions are for athletes looking to fine-tune skills and practice the specific elements most likely to be tested in the Open.
These sessions are designed to dial in the mechanics and efficiency of the primary monostructural, gymnastics and weightlifting movements commonly seen in the CF Open so you can move well, work hard , and have FUN in the Open this year!
Plate OH lunges were a hit!Workout of the day:
Complete 2000m on the rower for time using the following structure…
Complete 8 TTB + 10 Push-ups
Row for 1 minute
post finish time and any scaling
Some very important CFM announcements:
The CrossFit Open is here! For all of us at The Hut, this is a special time to celebrate our fitness with our CFM family and test our fitness alongside the worldwide CrossFit community. For those looking to maximize their performance in the open, we are offering a specialty Open Prep 1-on-1 sessions.
While our preparation occurs throughout the year with regular and consistent training, these sessions are for athletes looking to fine-tune skills and practice the specific elements most likely to be tested in the Open.
These sessions are designed to dial in the mechanics and efficiency of the primary monostructural, gymnastics and weightlifting movements commonly seen in the CF Open so you can move well, work hard , and have FUN in the Open this year!
New CFM shirts are in stock! Pre-order your zip-up hoodies by the end of the week!Workout of the Day:
15 minutes to build to a heavy 3 rep Front Squat
-then-
3 rounds for reps:
1 minute max rep Plate OH Lunge (20/15kg)
1 minute max rep Table Top Ring Row
1 minute max rep Plate Ground to OH (20/15kg)
1 minute rest
post total reps per round 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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