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Keilani gets a perfect setup before a solid squat clean. Nice!
Congrats on all the October PRs!Workout of the day:
Thruster
2-2-2-2-2-2-2-2-2-2 (volume sets E2M)
post loading and any scaling
-then-
a fun finisher
Happy Halloween CFM! Make this WOD scary by trying to go unbroken on the snatches and by setting a grueling pace on the rows. Then, hang on for big sets in the TTB and it’ll be over before you know it! Stick around for Halloween Yoga with Maria at 6pm or attend from home via ZOOM.
Parker works on dropping under the bar FAST during a set of squat cleans!Yoga at The Hut and on ZOOM tonight at 6:00pm!
21-15-9 reps for time:
DB Snatch Left Arm (50/35#)
DB Snatch Right Arm (50/35#)
Toes To Bar
Calorie Row
post finish time and any scaling
Who is the mystery athlete cruising through these back burpees at light speed?!Workout of the day:
12 minutes of Handstand Walk skill development
-then-
5 rounds each for time:
300/250m Ski
200m Run
rest as needed between bouts
post finish time for each round and any scaling
In this triplet, picking an aggressive yet manageable row pace is going to be key to maximizing intensity (getting the best time YOU are capable of). Expect to spend 4-5 minutes on row #1, 3.5-4.5 minutes on row #2, and 3-4 minutes on row #3. The back burpees and OH carry will take far less time, but the numbers don’t decrease as the rounds go by. Chip away at the back burpees, not sprinting, but not resting during your sets of 20. Find that “constantly moving” pace. You can switch hands as desired on the single arm overhead carry so long as you do not continue to walk as you are switching hands. Try to make your lap around The Hut with only 1 hand switch! Know that this one is long and pace accordingly 🙂
Congrats to Nick on his 1-year CFM anniversary! He puts in the effort day in and day out, is always seeking to improve his skills, and genuinely cares about the CFM community. We’re glad to have you Nick, keep it up!For time complete:
1200/1000m Row
20 Back Burpees
100m Single Arm DB Overhead Carry (50/35#)
1000/800m Row
20 Back Burpees
100m SA DB OH Carry (50/35#)
800/600m Row
20 Back Burpees
100m SA DB OH Carry (50/35#)
post finish time, any scaling, and new PR to PR board
compare to: Aug 17 2021
Laura and Mike kip their way through last weeks HSPUsCrossFit Games Open WOD 16.3
As many rounds as possible in 7 minutes of:
35/25kg power snatch, 10 reps
3 bar muscle ups
Post number of rounds and remaining reps to chalkboard/journals
Compare to March 10th or 12th 2016
Everyone pushed the 200m runs yesterday! Here, Mike, Dr Deb, and Dr Jo finish up the DB complex BEFORE the runWorkout of the day:
Tempo Front Squat
4-4-4-4 (2 second descent, 2 second pause)
-then-
AMRAP 6:
8 Front Squats (50% 1RM)
10 DB Floor Press (50/35#)
post total rounds + reps completed and any scaling
post tempo loading in notes
Ready for a new week of training at The Hut?! Thib is!Yoga at The Hut and on ZOOM tonight at 6:00pm!
On the 4:00 mark for 5 rds:
10 DB Deadlifts (50/35#)
8 DB hang cleans
6 DB push press
200m run
Post each finish time and any scaling
Shanley chooses a TOUGH pistol scaling and makes it look EASY!
Workout of the Day:
EMOM 12:
1: 6/6 Turkish Sit-ups (18/12kg)
2: 5 Box Jumps (36/30″)
3: 12 KB SDHP (28/20kg)
4: rest
post total KB loading (TSU+SDHP) and any scaling
-then-
Row 500m for time
post time to the section below
post new PR to the PR board!
Being generally physically prepared means being ready for the unknown and unknowable, and includes testing yourself with odd objects… like MB runs!AMRAP 16:
5 strict pull-ups
10 handstand push-ups
15 pistol squats
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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