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Thursday 210722 Push Press Preloading + AMRAP 12

The preloading of the push press is NOT meant to be a 5RM attempt. It is here for you to drill the technique and points of performance so that when you get to the workout of the day, the 12 minute AMRAP, the barbell feels light and your technique feels especially dialed in. Choose a load for the AMRAP that requires only 1 break during the first few sets. Scale the volume of DUs to something you can finish in less than 90 seconds and try not to treat the row like rest, but push the row pace. After all, its ONLY 12 minutes!

Bob and Dr Jo push the pace on the bike while Stephanie drive the KB up with powerful hip extension, finishing with the elbows high and outside.

Workout of the Day:
12 minutes to build to a moderately heavy and technically sound 5 rep push press
12 minute AMRAP:
500m Row
12 Push Press (50/35kg)
100 Double Unders
post completed rounds + reps and any scaling

Wednesday 210721 EMOM 18


Every minute on the minute for 18 minutes:
Minute 1: 3 tempo back squats (3 second decent, AHAP)
Minute 2: 1/1 TGU (AHAP)
Minute 3: 3 wall walks
Post load used for back squat, post TGU load and any wall walk scaling in notes

Intended Stimulus
We’re looking for a TRUE 3 second decent on the back squats followed by a quick stand up. You’ll find a load that is heavy for you, but allows the 3 second lower BEFORE the EMOM starts and hold that load for all 6 rounds. These minutes will go by faster than you think, so be ready to transition and make it a goal to start the next movement in the top of the new minute. You can adjust load throughout on the TGU. For the wall walks, be precise with your movement. Demonstrate a solid stacked handstand position at the end with check touching the wall, and if you need to scale, start first by cutting the volume to 2 or 1 reps, and then shorten the range of motion by giving yourself a chalkline on the ground that you walk back to from your starting plank.

Tuesday 210720 Big Chipper

Workouts like this tend to be crowd pleasers. There is something about the length, the large sets, the variance in movements, and the way you just chip away and move on that is really enjoyable. That’s not to say it’s a walk in the park, it will actually be quite difficult, but it’s an enjoyable suffering, one that leave you sweaty and feeling accomplished. So, get into The Hut and get this one done alongside your community. It is, after all, doing workouts like this with other people who are giving their best that pushes us to give it just a little more! Go for big sets on the barbell deadlifts AND the push-up down-dogs. the deadlift load should be something you can get 30 reps in 3-4 sets with SHORT rest.

Dane works his HS positioning by going toes on the rack

For time complete:
40 Abmat sit-ups
30 Deadlifts (60/45kg)
20 Push-up Down-dogs
1 mile run
20 Push-up Down-dogs
30 Deadlifts
40 Abmat sit-ups
Post finish time and scaling

Monday 210719 Lucky 7s

Eric keeps it honest with a MB target on a recent thruster WOD. That’s the depth you’ll hit today on all those hang squat cleans!
Lucky 7s
7 rounds for time:
7 Burpees over DBs
7 DB Hang Squat Cleans (50/35#)
(Rx+: 10 Burpees and 70/50# DBs)
Intended Stimulus
This one is going to be fun! The intention here is to sprint out of that gate and try to hold on to that blistering pace through all 7 rounds. Going unbroken through the majority of the rounds of DB Hang Squat Cleans is a must. You’ll do the burpees with a lateral jump over both DBs laying flat. If there was ever a day to ‘accidentally’ red-line by throwing pacing to the wind, it’s today!!

Saturday 210717

Saturday classes as usual at 8:00 and 9:00am. Sign up in advance on MindBody!

Friday 210716 Overhead Squat 5-5-5-5 and a Finisher!

The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.  -Greg Glassman The Overhead Squat, CrossFit Journal

A few points of performance to remember:

  • Rigid, neutral spine- have full control of the midline position with no deviation
  • Load is balanced over the mid-foot, the end of barbell is over the middle of the foot
  • Full depth squat- with hips below the top of the knee cap
  • The knees track in line with the toes
  •  Shoulders are active and elbows are locked
  • Head position is neutral
“Why does 1 minute on the bike feel so much longer than 1 minute of rest?”

Workout of the Day:
Overhead Squat (volume sets)
A finisher for time 🙂

Thursday 210715 Sprint, Carry, Sprint

Sprint, carry, sprint… rest. Do it 3 more times. The first run should be fast, the carry should be heavy, unbroken or 1 set down, and the second run should be faster. When your round is over, rest as needed (minimum 1:1 work:rest) to be able to hit the next round just as hard! We’ll do this one out front of The Hut, cheering each other on because did mention these are SPRINTS?! As always, be on the lookout for cars and trucks coming in and out of the yard.


4 rounds EACH for time:
200m Run*
200m Farmer Carry (32/24kg per hand)**
200m Run
-rest as needed-

*200m run is to the flower painted on the asphalt to the right of the gate
**200m farmer carry is 2 laps around The Hut
post all 4 times to SugarWOD and any scaling

Wednesday 210714 For Max Reps

Annie gets her chin well over the bar during one of her sets of 9 pull-ups

Four 5 minute rounds for max reps:
1 minute max KB SDHP (24/18kg)
1 minute max ACFT Push-ups
1 minute max Weighted Sit-up (20/14# MB)
1 minute max Calorie Bike*
-rest 1 minute-

*may choose to bike at any of the 4 working minutes
post total reps and any scaling

Intended Stimulus
Pretty simple stimulus today… FOR MAX REPS. That means you need to have scaling that allows you to keep moving for the majority of each movement. On the weight sit-up, you’ll use a medicine ball that will touch the ground behind you and then touch it to the ground in front of your toes as you sit upright. The bike can be done at any minute during the round to ensure everyone gets to bike 😉

Tuesday 210713 4 RFT: Row, Thruster, Pull-up

Who won this face off, parallette H-sit Romane, or hanging H-sit Romane?

4 rounds for time:
250m Row
12 Thrusters (45/30kg)
9 Pull-ups
post finish time and any scaling

Intended Stimulus
Get the thruster load right and get the stimulus. Find a load that allows you to get the thrusters done in 2 sets each round. If you can go Rx and unbroken, great, but if you go unbroken at a scaled load it likely was a touch too light. Plus, breaking the thrusters into 2 sets will help keep you from redlining 1-2 rounds in! The pull-ups should go in 3 quick sets MAX. This is not an all out sprint like its’ cousin Fran. The time domain is more like Jackie, 8-12 minutes or so.

Monday 210712 Power Clean 5-5-3-3-3-1-1-1-1

We start off the week with a heavy day that is HEAVY on the technique as well. The session goal for each individual may be a little be different. Some may attempt to go for a new 1RM (and maybe even a 3RM, too), while others should use this as intentional skill work, building up to something moderate and really nailing the point of performance. Days like this are great because they not only get us stronger, faster, more powerful, and more skilled, but also allow us to engrain good habits so when power cleans come up in a metcon at a lighter load, we’re able to maintain efficiency, thus helping increase our work capacity. For both groups, rest 2 minutes between sets of 5 and 3, and 3 minutes between heavy singles.


Workout of the Day
Power Clean
Post heaviest 5, 3, and 1 Rep set

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