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Friday 200228 WLC Post Test

Thanks to everyone who participated in Yesterdays filthy 50 workout. Regardless of the class session you were in- I appreciate the celebration and feel like you were all a part of my 50th birthday. Just need to start working on the Sexy Sixty- Andy, KK and a few others will be celebrating that one this year!

Today we wrap up the Whole Life Challemge with our post test workout. Remember there were 3x400m runs? Well those are going to be a bit difficult today with all the construction going on around Cross Creek Road for the past 2 weeks. If you did not previously run when we did this around Jan 18th… then do not run today. Instead opt for a row, bike, or ski. If you MUST run then be very careful not to put yourself in any physical danger. Harm of a psychological nature, however, presents no problem for me. Enjoy your bright and sunny penultimate day of February (first time anyone’s ever said that!).

Friday’s WOD at 7 and 9am and again at 3 and 5pm
Whole Life Challenge Post Test (and today’s CFM WOD!)
Three rounds for time of:
12 DB push press (50/35#)
21 ring rows (Rx=table top)
400m run (0.6 mile bike or 400m ski)
Post time, scaling and comparison to last time
Compare to Saturday Jan 18th 2020

Friday’s 4pm Open Training Hour

Saturday 9:30am BIG WOD

Thursday 200227 Filthy Fifty

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm

Filthy Fifty
For time, complete 50 reps each of:
Box jumps, 24/20″
Jumping pull-ups
Kettlebell swings, 1 pood-American
Walking Lunge, 50 steps
Knees to elbows
Push press, 20/15 kg bar
Back extensions (supermans)
Wall ball shots, 20/14 pound ball to 10/9′*
Burpees*
Double unders*
Post time to chalkboard… time and scaling to journals
*must do wall ball shots, burpees and double unders in order BUT if there are few enough people, everyone should do this in exactly the posted order.
Compare previous Filthy Fifty from:
July 1 2019, Jan 12 2018, Jan 21 Saturday class 2017, July 4 2016, Dec 21 2015, Aug 22 2015, November 27 2013, September 24, 2013, November 11, 2010, July 21, 2010, April 22, 2010 and Dec 18, 2009

Thursday’s 5pm Specialty Session- Olympic Weightlifting Technique and Training
Power snatch and accessory work

Wednesday 200226 Two Rnd Trplt

Today’s WOD is a bit of a “known”… in that we have taken on a similar challenge in the Open last year as well as in 2016. A version of this test was run as a 4 minute challenge to complete a single round at a given load and then continue on to another 4 minute limit at a heavier load yet with fewer reps… continuing on until you couldn’t finish that round under the 4 minute cap (at least that’s how I’ll describe it when us normies take it on). Today you simply complete two rounds for time at the same load. Rx today is roughly the load of the Open WOD version’s second round.

Marc going after some heavy presses earlier in the weak (sic)

Wednesday’s WOD at  6, 7, 9am and again at 4 and 6pm
Two rounds for time of:
25 toes to bar
50 double unders
15 squat cleans (60/45kg)
Post time, load and scaling

Wednesday 5pm Open Training Hour 

Tuesday 200225 HS and WBS

A reality where only good things happen to good people and bad to the bad does not exist. And to say that hard work guarantees results or that a given pay off is a certainty if a previously successful path is followed is equally untrue. So what is it that keeps one forging ahead when obstacles seem to be consistent, when roads traveled are frequented with difficult detours and break downs?

Passion, desire, faith, grit, will, love, and en español se dice ganas. Backed with all this AND the hard work, the expertise, collaboration, building the team and support system, adding family and friends. It’s a recipe for success. No guarantees- yet the odds are stacked and it’s a bet I’d take.

Coming soon and well worth the wait

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
On a 9 minute clock, for 3 rounds for max reps of:
1 minute handstand hold
2 minutes wall ball shots
In round 1, subtract 5 reps each time you fall from the handstand.
In round 2, subtract 10 reps. In round 3, subtract 15 reps.
Feet must be off the floor by 0:00, 3:00 and 6:00.
If a fall keeps your feet on the ground for more than 5 seconds,
subtract an additional 5 reps regardless of round.
Post total number of points after you do the above math.
Three full, 1 minute handstands, then just add up your three sets of wall ball shots.

Tuesday’s 5pm Specialty Class- Underground Strength Session
Sled pulls, Sledge hammer strikes, Tire Flips

WODs for Feb 24th-29th 2020

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Push press
5-5-3-3-3-1-1-1
Post heaviest sets of 5-3-1.
Compare to May 15 2019

Monday 5pm Open Training Hour

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
On a 9 minute clock, for 3 rounds for max reps of:
1 minute handstand hold
2 minutes wall ball shots
In round 1, subtract 5 reps each time you fall from the handstand.
In round 2, subtract 10 reps. In round 3, subtract 15 reps.
Feet must be off the floor by 0:00, 3:00 and 6:00.
If a fall keeps your feet on the ground for more than 5 seconds,
subtract an additional 5 reps regardless of round.
Post total number of points after you do the above math.
Three full, 1 minute handstands, then just add up your three sets of wall ball shots.

Tuesday’s 5pm Specialty Class- Underground Strength Session
Sled pulls, Sledge hammer strikes, Tire Flips

Wednesday’s WOD at  6, 7, 9am and again at 4 and 6pm
Two rounds for time of:
25 toes to bar
50 double unders
15 squat cleans (60/45kg)
Post time, load and scaling

Wednesday 5pm Open Training Hour 

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Filthy Fifty
For time, complete 50 reps each of:
Box jumps, 24/20″
Jumping pull-ups
Kettlebell swings, 1 pood-American
Walking Lunge, 50 steps
Knees to elbows
Push press, 20/15 kg bar
Back extensions (supermans)
Wall ball shots, 20/14 pound ball to 10/9′*
Burpees*
Double unders*
Post time to chalkboard… time and scaling to journals
*must do wall ball shots, burpees and double unders in order BUT if there are few enough people, everyone should do this in exactly the posted order.
Compare previous Filthy Fifty from:
July 1 2019, Jan 12 2018, Jan 21 Saturday class 2017, July 4 2016, Dec 21 2015, Aug 22 2015, November 27 2013, September 24, 2013, November 11, 2010, July 21, 2010, April 22, 2010 and Dec 18, 2009

Thursday’s 5pm Specialty Session- Olympic Weightlifting Technique and Training
Power snatch and accessory work

Friday’s WOD at 7 and 9am and again at 3 and 5pm
Whole Life Challenge Post Test (and today’s CFM WOD!)
Three rounds for time of:
12 DB push press (50/35#)
21 ring rows (Rx=table top)
400m run (0.6 mile bike or 400m ski)
Post time, scaling and comparison to last time
Compare to Saturday Jan 18th 2020

Friday’s 4pm Open Training Hour

Saturday 9:30am BIG WOD

Saturday Session

9:30am BIG WOD- partners, group work, organized chaos. Join in.

Friday 200221 TGU and 4 Rows

Come for the Turkish Get Ups… stay for the:

  • Row
  • Row
  • Row
  • Row

Yes, I am being a bit cheeky here. Do this thing right and you are going to not only jump start your weekend… but boost your fitness as well. This roughly 90-135 second duration of HARD push brings with it adaptations that ONLY this kind of work imparts. Most people shy away from it because of the sweat. But even those you are dedicated to training shy away from repetitive intensity. Mainly because of the inability to COMMIT to a pace that is possible. Because it is SO much easier to just slow down a bit. But then you lose the stimulus. Reduced stimulus, reduced adaptation. You choose.

Friday’s WOD at 7 and 9am and again at 3 and 5pm
10 Minutes to set a 1 RM for Turkish Get Ups
Post heaviest load done on right AND left arms
-then-
Four rounds, each for time of:
Row 500m
Rest as needed
Post fastest row time AND total time for all 4 rows

Friday’s 4pm Open Training Hour

Saturday 9:30am BIG WOD

Thursday 200220 Burpee Pull Up and Deadlifts

The Cloud 9 League of Legends team is currently undefeated at 8-0 in the NorthAmerican spring series bracket. And what does that have to do with you? Well, you share the same coaches as they do in their general physical conditioning program. You know how CROSSFIT not only make me you fitter, healthier, and generally more prepared for anything and everything but ALSO helps with other things in life!? That’s what Cloud 9 knows to be true as well- which is why CrossFit Malibu runs their weekday strength and conditioning program. They work hard to be the best gamers in the world (and they are!) and some daily training time outdoors has helped them to get more fit, on track with mobility, nutrition, hydration, sleep, and stress management.

Live from Santa Monica at Riot Games… the N American League of Legends Series

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time:
15 Deadlifts (110/75kg)
6 Burpee pull ups
12 Deadlifts
9 Burpee pull ups
9 Deadlifts
12 Burpee pull ups
6 Deadlifts
15 Burpee pull ups
Post time, load, and any scaling

Thursday’s 5pm Specialty Session- Olympic Weightlifting Technique and Training
Squat cleans

Wednesday 200219 Push Press and Run

If you haven’t already met Becca (pictured below)… then say HI and introduce yourself to her next time you see her. She is our newest CrossFit Malibu intern through the Pepperdine sports medicine department where she is a junior. She was one of the students in the SPME 440 courses taught at the Hut in the fall and availing herself as a great student as well as being excited about CrossFit program are a few of the ways she qualified as an intern with us. Some of the things that stood out is that she is very well rounded- as an acappella vocalist in the group Won By One, she participates in the Pepperdine comedy improv group, and she loves increasing her work capacity across broad time and modal domains. As she moves into assisting and coaching, you will get to see her ability to work with our athletes to improve movement and help us become fitter and healthier with us at the Hut!

Wednesday’s WOD at  6, 7, 9am and again at 4 and 6pm
For time, complete:
60/45kg push jerk/press, 20 reps
400m run
60/45kg push jerk/press, 15 reps
600m run
60/45kg push jerk/press, 10 reps
800m run
Post time, load, and any scaling

Wednesday 5pm Open Training Hour 

Tuesday OHS and “Isabel”

With overhead squats and power snatches in the WOD today… it is important to remember that we include relatively complex movement patterns so that each of us improves across a wide variety of activities. That by “working on our weaknesses” we have more to gain that constantly trying to improve aspects of fitness that are already strengths for us as individuals. Also, in learning and improving in movements that increase power AND help increase our neuromuscular conditioning, we get a high degree of transfer to movements that we will more often encounter in real-life activities.

Cecily stabilizes the barbell overhead, in the frontal plane with a solid lock out.

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Overhead squat
10-8-6-4-2 (no rack)
Post 2 rep load
-then-
“Isabel”
60/45kg power snatch
30 reps for time
Post time and load
Compare to Feb 1 2018, March 21 2017, Jan 13 2017, Dec 12 and Aug 28 2012 (from the hang), Oct 26 2011

Tuesday’s 5pm Specialty Class- Strength Session
Sled, trap bar, bike

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