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WORKOUT OF THE DAY

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Wednesday 220209 Back Squat 5×5

Stephanie, Jenny, and Andy go for USA Swings in sync!

Workout of the Day:
Back Squat
5-5-5-5-5 (for volume, all sets around 80-85% 1RM)
Post loading for all sets and any scaling
Use these dates to help plan your plan: Nov 11 2021 (5×5), June 15 2021 (5×5), May 25 2021 (7s), March 4 2021 (3RM), Oct 14 2020 (5×5), Jan 21 2020 (3×3), Aug 27 2019 (5×5), June 26 2019 (5/3/1)

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 220208 Hang Power Clean + Run Compare To

The 2022 Nobull CrossFit Open is nearly here! Sign up HERE and join fellow CFMers in participating in the largest sporting event in the world. Starting Saturday February 26th, and continuing for a total of 3 consecutive Saturdays, we will complete the weekly workout from 8:00-10:00am. And as always, there are Rx and Scaled versions of each workout. Anyone can join regardless of your level of fitness and experience. It is such a fun time of the year to gather as a gym community and support one another as we take on Open workouts with CrossFitters around the world. Sign up, give it your best, and you’re sure to have fun! For more info, including some great videos and photos, click here!

Register for the 2022 Nobull CrossFit Open today!

For time complete:
21 Hang Power Cleans (60/45kg)
600m Run
15 Hang Power Cleans
400m Run
9 Hang Power Cleans
200m Run
post finish time and any scaling
compare to 220728

Intended Stimulus
Run HARD knowing that each one gets quite a bit shorter than the last! Choose a loading on the hang cleans that allows you to get sets of about 7 unbroken in round 1. Too light and this is a total running WOD. Too heavy, and the stimulus is blown. A load that gets 21 and 15 reps done in 3 sets is perfect 🙂 Again, run hard and hang on! (Hint: use that hook grip)

Monday 220207 AMRAP 15

Great job all on the LONG assault bike! This is a happy pose after all 🙂

15 minute AMRAP:
14 Alt. DB Snatch (50/35#)
12 Wallball Shots (20/14#)
10 Toes to Bar
Post completed rounds + reps and any scaling

Friday 220204 A Surprise!

This workout is a surprise. It will not be posted below, nor will the guts of the workout be posted on SugarWOD. You’ll simply see that it’s titled “Teamwork” and that it is for time. 🙂 The fact that you won’t know what your getting into until you arrive at The Hut and see the chalk board is not because this workout is harder or easier than of the other workouts we’ve had this week, but simply because it’s a surprise, because that is a part of being generally physically prepared for whatever life throws at you. So, don’t worry, don’t be intimidated, just come in, do your best, and have fun!

Thursday 220203 Open 18.2a Remix

This will be a burner! A sprinty couplet of DB front squats and regular old burpees. Open 18.2a had 55 reps of each, but here you’ll do 72 reps of each by the time all is said and done. Hang on for unbroken as long as possible because once you get through the round of 12 it’s all downhill! This is the perfect workout to practice holding yourself accountable to fast transitions, especially on the last half of the workout.

Kudos to the Pepperdine crew filling up the 7am daily!

2-4-6-8-10-12-10-8-6-4-2 reps for time of:
DB Front Squats (50/35#)
Burpees
Post finish time and any scaling

Wednesday 220202 Chipper!

Monday’s complex had an CrossFit Open feel! The Open returns in a few weeks, more info to come!

For time complete:
30 Push-ups
40 Weighted Box Step Up (24/18kg)
50 KB Swings (24/18kg)
600m Run
50 KB Swings
40 Weighted Box Step Up
30 Push-ups
Post finish time and any scaling

Tuesday 220201 For Reps: Calorie Row + C2B

Jenny gets a solid lockout overhead after standing up a heavy push jerk!

4 rounds for max reps:
3 minutes max calorie row
1 minute max rep chest to bar pull-ups*
-rest 2 minutes between rounds-
post total reps completed each round and any scaling

*Rx+ w/ ring muscle-ups

Monday 220131 Barbell Complex AHAP

These for consecutive reps will be just that, consecutive. That means after the power clean, the bar won’t touch to floor again until the push jerk is locked out and stood up overhead. Treat this just like any other heavy day, resting roughly 3 minutes between sets. In total, not including your coach led warm-up sets, you’ll completed the complex 6-8 times. Many will increase in load each and every time through the complex, while others will find their heavy load after just a few sets and should hold that load for a few more times through the complex until the 20 minutes expires. Then, enjoy a little Monday night yoga preview as your class finisher. Come back to The Hut for Yoga at 6:00pm or sign into the 5:00pm CrossFit class and stick around for yoga. ZOOM is also an option. Click HERE to sign in and participate from home.

Dr Jo and Lincoln get inverted and wall walk. Nice shoulder stability to you both and welcome back Lincoln!

In 20 minutes, build AHAP in the following complex:
1 Power Clean
1 Front Squat
1 Hang Power Clean
1 Push Jerk
-then-
10 minute Yoga/hip MOB finisher
post  heaviest complex to SugarWOD

Friday 220128 3RM Deadlift + BBQ

The 3RM Deadlift BBQ is today! Come grill/eat and lift from 4:00-6:30pm, or lift in a morning class and come in the evening to grill/eat/hangout. If you are new to The Hut or have taken time off, you don’t NEED to go for a 3 rep max. In fact, it may be more beneficial for your fitness to get in 5 sets of 5 at a moderate load as you continue to learn and dial in the deadlift technique. Those going for a 3RM are required to have a written plan. No accidental PRs today. These are consecutive lifts, no dropping singles. Rest 3 minutes or so between heavy lifts and enjoy the fun and supportive atmosphere that always comes with workouts like this! Bring food for the grill and anything you want to share.

Zoom in on coach Maria’s face 🙂 Way to go heavy!

Deadlift (to a new 3RM)
3-3-3-3-3-3-3
post loading and new 3RM to the PR board

Thursday 220127 EMOM 20

The Deadlift BBQ makes its return this Friday from 4:00-6:30pm! This time going for a 3 rep max and maybe not so coincidentally celebrating a big birthday for one of our beloved Frenchmen! Deadlift during a morning class OR at the BBQ. Please bring food for the grill and any sides to share. Dress warmly and see you there 👍🏻

Becca has been working on her kipping pull-ups and was able to go Rx on the pull-ups during a WOD this week! Nice work Becca 👍🏻

Every minute on the minute for 20 minutes:
Minute 1: 3 Bar Muscle-ups
Minute 2: 3 Perfect Wall Walk
Minute 3: 1/1 TGU (AHAP)
Minute 4: 2x10m Sled Push (135/90#)
Minute 5: rest
post one success from the session

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