fbpx

OUTDOOR CLASSES HAVE RESUMED
CLICK HERE TO VISIT THE WOD BLOG

WORKOUT OF THE DAY

Search all workouts

Wednesday 200311 DeadsPush

Dr Deb has the official CrossFit distinction of being a “doc in a box,” meaning that she is an official level 1 CrossFit trainer and she is a practicing physician. So is Dr Jo (but for some unknown reason her name does not appear in the directory… We will help her fix this!) If You would like to choose your medical providers based on the fact that they understand your health and fitness regimen… Now you can do so by going to CrossFit.com and searching for a physician of any specialty.

The CrossFit Physicians are, by virtue of their medical training and CrossFit participation, special creatures. They possess a view of health, metabolism, and exercise that is neither mainstream nor traditional yet entirely correct and vitally important.

The CrossFit community at large has become aware of the existence of CrossFit Physicians and wants to identify them. CrossFit athletes seek out the “doc in a box” because they believe, rightfully, that whatever the medical need, it will be best served by consulting with a doctor who “gets it.” Similarly, CrossFit Physicians would like to find professional peers within and across specialties and geographies. It is for these reasons that CrossFit, Inc. announces the CrossFit Physician Network. -text from CrossFit.com March 10,2020

Wednesday’s WOD at  6, 7, 9am and again at 4 and 6pm
Five rounds for time of:
4 deadlifts (140/85kg)
20/15 Army combat fitness push ups
Post time, load, and any scaling

Wednesday 5pm Open Training Hour 

Tuesday 200310 Power Cleans+

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Power clean
5-5-3-3-1-1-1
Post heaviest load of 5/3/1
Practice L-Sits for 10 minutes
Practice Front and Back scales for 10 minutes

Tuesday’s 5pm Specialty Class- Underground Strength Session
A date with the sled and some ropes

WODs for March 9th-14th 2020

Have you been reading The Hummingbird’s Daughter? This is the first book in our Knitting Club series… we will set a date for the discussion (and wine sipping) towards the end of the month!

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 14 minutes of:
3 weighted pullups 40/25#- single DB
6 DB floor press 40/25# DBs
9 DB front squats- same as floor press

Monday 5pm Open Training Hour

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Power clean
5-5-3-3-1-1-1
Post heaviest load of 5/3/1
Practice L-Sits for 10 minutes
Practice Front and Back scales for 10 minutes

Tuesday’s 5pm Specialty Class- Underground Strength Session
A date with the sled and some ropes

Wednesday’s WOD at  6, 7, 9am and again at 4 and 6pm
Five rounds for time of:
4 deadlifts (140/85kg)
20/15 Army combat fitness push ups
Post time, load, and any scaling

Wednesday 5pm Open Training Hour 

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Four rounds for time of:
12 chest to bar pull ups
9 front squats 70/55kg
400m run
Post time and scaling

Thursday’s 5pm Specialty Session- CrossFit Endurance Training
Some longer duration monostructural work blended with other movements

Friday’s WOD at 7 and 9am and again at 3 and 5pm
Tabata These Movements (8 sets of 20 seconds ON, 10 seconds OFF)
Single arm overhead squat (50/35#) alternate arms every set
Rest one minute
Burpees
Rest one minute
Alternating DB snatch (50/35#)
Rest one minute
Strict abmat sit ups
Rest one minute
32/24kg Russian KB swing
Post total reps of each movement

Friday’s 4pm Open Training Hour

Saturday 9:30am BIG WOD

Friday 200306 AMRAP Triplet

You’ve noticed the construction on Cross Creek Rd ?… and have likely adapted your parking practice because of it. Some of us do a BlueBottle run or a quick pit stop and Whole Foods and justify use of those spots. Others walk over from the lower section of CCR near the Malibu Country Mart or even the other 3 hour parking spots on Civic Center Way. If you do chose to park in our Yard- please take care not to block storage containers… and stick to dirt only spaces and not on any asphalt. And wash your hands- but that’s a different topic.

Just as parking has been altered, so will our running route today. But no need to worry, we will standardize it across classes to prove you beat that dude from the 3pm session. Those of you with gps watches can tell us exactly the distance of the lap we choose.

A bit of a different stride for today’s lunge, step, run AMRAP

Friday’s WOD at 7 and 9am and again at 3 and 5pm
As many rounds as possible in 20 minutes of:
400m run
30 weighted box step ups (40/25# single DB)
20 single DB overhead walking lunge
Post number of rounds and remaining reps

Friday’s 4pm Open Training Hour

Saturday 9:30am BIG WOD

Thursday 200305 5ive Rounder

Last year the US Army release a new physical testing protocol, radically revamping it from the standard “how many push ups, pull ups and sit ups can you do” to a 6-part challenge that more closely resembles a functional fitness assessment. The Army Combat Fitness Test, as it has been called, requires a candidate to express their physical capacity in ways that might actually be needed in combat. They seemed to think that testing a deadlift would be more relevant than a sit up (agreed!). Today we will do one of the movements- the hand release push up variant. We will use the same movement but in their test it is done for max reps in 2 minutes. Today in ours, we will get 15 at a time. To meet the minimum requirement for the Army a candidate would need to get 10, 20 or 30 reps (depending on their jactual job requirement) WITHOUT ANY SNAKING. To max out the test, one would need 60 reps in the 2 minute time limit. Click the link above to read about much more of the assessment- who is interesting in completing the entire test?

The Thursday CrossFit Endurance Specialty session kicks off today at 5pm. These classes will typically be longer duration work sets at a submaximal intensity level. They will generally include monostructural movement of some sort that includes but is not limited to some ski, row, bike, run. Substitutions for non-runners will always be possible. Come join in to get a bit of volume training in!  This is intended to be THE workout of the day for those of you who attend the session (rather than an addition to the regular group WOD).

from the Army Combat Fitness Test website

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Five rounds for time of:
10 strict pull ups
15 army combat fitness test push ups
Row 200
Post time and scaling

Thursday’s 5pm Specialty Session- CrossFit Endurance

Wednesday 200303 Not For Time Triplet

Today’s focus is placed more directly on achieving quality movement with each rep rather than moving quickly or with intensity. You see in the WOD description it says specifically “constant motion and slowly.” Be deliberate with everything you do today. Move with an emphasis on getting everything right, moving with intention and flow. That goes for each rep- which means, if you are pushing through something with speed or momentum then stop. Get it together. And start again with a renewed focus to move well. Move with control.

Gaby, Bonnie, and Mikaela went on to Rx the handstand push ups

Wednesday’s WOD at  6, 7, 9am and again at 4 and 6pm
With constant motion and slowly:
21 single arm DB bent over rows, each arm
9 ring/bar dips
30 air squats
15 single arm DB bent over rows, each arm
12 ring/bar dips
30 air squats
9 single arm DB bent over rows, each arm
15 ring/bar dips
30 air squats
Post load and emoji to comments

Wednesday 5pm Open Training Hour

Tuesday 200303 Snatch ‘n Burp

Arrive at The Hut… wash your hands with soap and water at the small sink before coming in OR use hand sanitizer that is sitting right next to the sign-in iPad. Sign in on the (bleach-wiped) iPad and get into your training session. Anything you sweat on, sneeze at, drool over, drip on, etc needs to be sprayed and wiped up with Simple Green and a towel. For dirtier jobs (any trace of blood) use the Clorox bleach wipes.  Any side trips to the bathroom… use the soap and water and/or sanitizer method mentioned at the top of the paragraph.  Repeat if any nose/mouth fluid comes in contact with hands.  Post-workout repeat the hand washing so as not to take anything with you to your car. Train hard, have fun, keep it clean, kids.

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For total time:
Two rounds of:
45/30kg power snatch, 10 reps
10 lateral bar jump over burpees
Rest exactly three minutes
Three rounds of:
10 lateral bar jump over burpees
45/30kg power clean and jerk/press, 10 reps
Post time, load, and any scaling

Tuesday’s 5pm Specialty Class- Underground Strength Session

WODs for March 2nd-7th 2020

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Every minute, for 20 minutes, complete 2 reps of:
Deadlift (every odd numbered set)
Back Squat (every even numbered set)
Post number of reps at heaviest load for both movements
Ex: Mike- [email protected], [email protected]

Monday 5pm Open Training Hour

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For total time:
Two rounds of:
45/30kg power snatch, 10 reps
10 lateral bar jump over burpees
Rest exactly three minutes
Three rounds of:
10 lateral bar jump over burpees
45/30kg power clean and jerk/press, 10 reps
Post time, load, and any scaling

Tuesday’s 5pm Specialty Class- Underground Strength Session

Wednesday’s WOD at  6, 7, 9am and again at 4 and 6pm
With constant motion and slowly:
21 single arm DB bent over rows, each arm
9 ring/bar dips
30 air squats
15 single arm DB bent over rows, each arm
12 ring/bar dips
30 air squats
9 single arm DB bent over rows, each arm
15 ring/bar dips
30 air squats
Post load and emoji to comments

Wednesday 5pm Open Training Hour

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Five rounds for time of:
10 strict pull ups
15 army combat fitness test push ups
Row 200
Post time and scaling

Thursday’s 5pm Specialty Session- CrossFit Endurance

Friday’s WOD at 7 and 9am and again at 3 and 5pm
As many rounds as possible in 20 minutes of:
400m run
30 weighted box step ups (40/25# single DB)
20 single DB overhead walking lunge
Post number of rounds and remaining reps

Friday’s 4pm Open Training Hour

Saturday 9:30am BIG WOD

Your progress tracker and results recorder.
View today’s workout and see the scoreboard.

MINDBODY

Due to the limits on class sizes. Every member must book their time slot in advance.

What are you looking for?

PERSONAL TRAINING

For those looking for one-on-one instruction to break new ground

GROUP CROSSFIT

For those looking for motivation in
a community setting

Got a question FOr CrossFit Malibu?

Please use this form to easily send us an email.