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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#)
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
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)
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

Wednesday 220126 Row, Burpee, Run

Way back in 2012, CrossFit Malibu was on the CrossFit main-page in a feature they called the “WOD Demo.”  A CFHq videographer would visit various CF boxes, give the coach a WOD that was to be programmed on the main-page in the near future and have that coach run the WOD using any personal techniques, strategies, and/or training concepts they preferred.  For this WOD, we used our idea of “time-domain driven scaling” as a way to ensure that athletes push for all-out intensity within the desired time period.  Learn more by watching the video.  Then get ready for testing it out today with the same WOD featured in the video. Try to scale volume just enough so that you finish in under 20 minutes pushing the pace.

3 rounds for time of:
500m row
21 burpees
400m run
Post time and scaling to chalkboard/journals.
Compare to 160108, 150513, 121114
Watch this video and base your scaling off this concept with a 14-16 minute goal finish time

Tuesday 220125 AMRAP 12 for Max Thrusters

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. Bring food for the grill and any sides to share. Dress warmly and see you there 👍🏻

Saturday morning fun chugging through sets of 50! No, Dr. Jason did NOT hit his head on any of the 50 box jumps.

Workout of the Day:
Complete as many thrusters in 12 minutes following the rep scheme below:
45 Double Unders
9 Pull-ups
3 DB Thrusters (40/30#)**
post total thrusters completed and any scaling
**add 3 DB Thrusters each round

rd 2:
45 Double Unders
9 Pull-ups
6 DB Thrusters (40/30#)

rd 3:
45 Double Unders
9 Pull-ups
9 DB Thrusters (40/30#)

rd 4:
45 Double Unders
9 Pull-ups
12 DB Thrusters (40/30#)

Monday 220124 Row + C&J Intervals

Ready to set a new 3RM deadlift?! This coming Friday, January 28th, join us for our 3RM Deadlift BBQ. For those morning athletes who don’t want to alter their typical training schedule, or for those who would rather lift in the morning and hang out during the BBQ, the 1RM Deadlift will be the workout of the day for the 7am, 9am, and 10am group classes. For the evening athletes, or for those who would prefer to deadlift with the crew during the BBQ, the Deadlift BBQ will start at 4pm. There will not be a class at 4pm, but coaches will be around to guide and supervise the 3RM festivities! Bring your own food for the grill and anything you’d like to share. We will provide drinks, tableware, a BBQ, and good times!

Jane floor presses the 30s. Way to put in the hard work weekly, Jane!

On the 4:00 mark for 5 rounds, each for time:
300/250m row
7 Clean and Jerks (70/50kg)
post all 5 round times and any scaling
score is total time (calculated by SugarWOD)

Intended Stimulus
The row should take roughly 1 minute and you should be pushing the pace without all out sprinting. Then, the clean and jerks should be heavy enough that unbroken is a challenge, but doable. In the later rounds, singles and/or smaller sets are ok! This one will certainly require some grit, but we’ll be better for it!

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