fbpx

OUTDOOR CLASSES HAVE RESUMED
CLICK HERE TO VISIT THE WOD BLOG

WORKOUT OF THE DAY

Search all workouts

Tuesday 200204 Nasty Girls

February is Push/Pull Month- with a bit of extra movement in these domains brought to you in the same way we did with L Sits in January, hanging in December and handstands in November. Take the time to focus in on improving these actions (mainly through push ups and pull ups) and other varieties within these movement families. Today’s muscle up incorporates both a push and a pull in one movement.

Welcome to CrossFit Malibu:  Maggie- a student of sports medicine at Pepperdine who took “neuromuscular adaptation to training” last semester here at the Hut, Davis- also a Pepperdine student who ran through Elements and is already in group classes, Conrad- a sports medicine major whose was gifted a semester of CFM as a Christmas present for his final term at Pepperdine, Sam is from the UK but most recently living and CrossFitting in Tulum MX, Josh, a former MLSs goalkeeper,  just joined us this week from Arizona- he will be with us for a month or so while he works here in Malibu for a while. Please introduce yourself to these newcomers- help them with usual newcomer issues (which portapotty is cleanest? why don’t any of the pens work? where are the tissues? where is the best post-WOD coffee?).

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Nasty Girls”
Three rounds for time of:
50 squats
7 muscle ups
10 hang power cleans (61/43kg)
Post time and scaling to chalkboard/journals
Compare to: Nov 9 2017, June 6 2017, July 16 2016, Feb 19 2016, Strength Class on Nov 17 2015, June 21 2014, April 12 2013, Aug 21 2012, Dec 10 2009

Tuesday’s 5pm Specialty Class- Strength Session
Heavy Fran: E2M
Thrusters 5-5-5-5-5
Weighted pull ups 4-4-4-4-4
Volume sets of each movement
On the 2 minute mark, alternate between thrusters and pull ups
Post loads

WODs for Feb 3rd-8th 2020

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Three rounds NOT for time of:
15 DB bench press
15 single arm bent over rows (right side)
15 single arm bent over rows (left side)
Rest and then run 800m for time
Post heaviest load for DB used as well as the fastest/slowest 800m run times

Monday 5pm Open Training Hour

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Nasty Girls”
Three rounds for time of:
50 squats
7 muscle ups
10 hang power cleans (61/43kg)
Post time and scaling to chalkboard/journals
Compare to: Nov 9 2017, June 6 2017, July 16 2016, Feb 19 2016, Strength Class on Nov 17 2015, June 21 2014, April 12 2013, Aug 21 2012, Dec 10 2009

Tuesday’s 5pm Specialty Class- Strength Session
Heavy Fran: E2M
Thrusters 5-5-5-5-5
Weighted pull ups 4-4-4-4-4
Volume sets of each movement
On the 2 minute mark, alternate between thrusters and pull ups
Post loads

Wednesday’s WOD at  6, 7, 9am and again at 4 and 6pm
On a running clock, complete:
Three minutes each of:
Max rep wall walks
Max rep weighted box step ups (single 50/35# DB to 24/20″)
Max rep strict butterfly sit ups
Continue with two minutes of each and then one minute of each.
Post total number of wall walks, step ups, sit ups.

Wednesday 5pm Open Training Hour

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 20 minutes of:
200/150m row*
5 power snatch (45/30kg)
Post number of rounds and scaling AND fastest/slowest row times
Compare to Feb 22 2019
*Reset monitor EVERY row!

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

Friday’s WOD at 7 and 9am and again at 3 and 5pm
Five rounds for time of:
20 wall ball shots (20/14#)
10 deadlifts (100/65kg)
Post time and loads plus any scaling

Friday’s 4pm Open Training Hour

Saturday 9:30am BIG WOD

Saturday BIG WOD

9:30am… such a fun WOD today…. come experiment with us!

Friday 200131 Broken Cindys

Before the sun rises and as light begins to fill the sky… there are individuals at the Hut every morning who are getting in some training time. At the very same time, someone else is hitting snooze, or pulling covers back over their head, or muttering to themselves a 4 letter word that begins with an F.  Someone else is logging into Mindbody on the iPad, deciding if they will row, bike or ski for their warm up… and considering how much weight to use on the thrusters. No advice on how to overcome the issue with the alarm clock or how to drum up the will power to cast off the blanket and step into the cold… but it sure does feel better in the long run to get in the training time nice and early.

Don’t forget that the first session on Fridays is at 7am. 

Friday’s WOD at 7 and 9am and again at 3 and 5pm
For time, complete:
5 rounds of Cindy
1k row
5 rounds of Cindy
800m run
5 rounds of Cindy
*25 minute time cap will be enforced today
Post time and scaling
*1 round of Cindy is 5 pull ups, 10 push ups, 15 air squats

Post time and scaling

Friday’s 4pm Open Training Hour

Saturday 9:30am BIG WOD

Thursday 200130 Power Snatch Plus

First off- THANKS to each and every one of you here at CrossFit Malibu for sharing us with your friends and family members. When you look around- you see people who you invited (dragged) here… and they eventually came in and got some results they were looking for– and maybe even some they didn’t even imagine! Then they invited their friends and so on.  Often times when you look around the room during a class, you can explain the direct lineage of how each person arrived at the Hut- like a giant family tree! We coaches don’t spend much time trying to convince people to join us… we prefer to let the results of the program speak for us. And YOU are the results…. So THANKS for that! One terrific unintended consequence of the process is that you invite people who YOU like to hang out with… which means that we like to hang out with them too!

Recently- there have been two athletes here at the Hut who have started bringing CrossFit into their workplace in different ways. Peter holds an ongoing Friday morning Elements Session for any of his Douglas Elliman agents- they come in and get some foundational CrossFit training in a small group setting with the founder of their company. How cool is that? Eric has built a gym in his warehouse workspace and CrossFit Malibu coaches the employees right there on their job site! Both are exciting, ongoing ways that CrossFit Malibuites have shared the gifts of this program at work. Two other local businesses that have long-standing relationships with us are Pepperdine and lululemon. Pepp’s human resources department has guided faculty and staff towards us since we have opened our doors. Lululemon has a corporate program that incentivizes their educators to get fit with us.

Throughout the years we have reached out to a few different companies in Malibu to see how we could help bring fitness to their employees and staff. If YOU want to bring the Hut to your workplace- maybe we can help… let’s talk!

hursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Power snatch
3-3-3-3-3
Post heaviest 3 rep set to chalkboard/journals
-then-
Three rounds for time of:
10 box jumps (30/24”)
20 strict! sit ups
Post time and scaling to chalkboard/journals
Compare to December 3 2019 for both parts of this WOD

Thursday’s 5pm Specialty Session- Olympic Weightlifting Technique and Training
Squat clean and jerks
5-5-3-3-3-1-1-1
Post load for heaviest set of 5/3/1

Wednesday 200129 Cardio

Cardio up people… we can’t just stand around squatting and deadlifting barbells all day. Or can we!?

Wednesday’s WOD at  6, 7, 9am and again at 4 and 6pm
Three rounds for time of:
Run 400m
Row 500m
Ski 400m OR Bike 0.6 miles
Post time

Wednesday 5pm Open Training Hour

Tuesday 200128 Whoa!

Check this out… today is a bit different with some skill and strength work on the rope and some get ups. Then there’s even more skill work and practice with some gymnastics “stuff”  These not for time items really do make a difference- as you likely have already experienced with our recent escapades with the “blank of the month” activities. Hanging, handstands, L sits… sound familiar? Well today’s training is basically an hour-long version of this!

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Rope climbs and Turkish Get ups
Spend 15 minutes on the clock getting in 2 legless rope climbs then 1 TGU on each arm (AHAP)
-then-
As many rounds of quality movement as possible in 15 minutes of:
One minute handstand
10 strict toes to bar
One minute hanging L sit
Post total number of rounds completed

Tuesday’s 5pm Specialty Class- Strength Session
Trap Bar Deadlift and Strict Weighted Pull Ups
5-5-5-5-5
Post number of sets at heaviest load for each movement

WODs for Jan 27th-Feb 1st 2020

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Three rounds for time of:
21 push ups
15 front squats (60/45kg)
9 ring/bar dips
Post loading, time, and any scaling

Monday 5pm Open Training Hour

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Rope climbs and Turkish Get ups
Spend 15 minutes on the clock getting in 2 legless rope climbs then 1 TGU on each arm (AHAP)
-then-
As many rounds of quality movement as possible in 15 minutes of:
One minute handstand
10 strict toes to bar
One minute hanging L sit
Post total number of rounds completed

Tuesday’s 5pm Specialty Class- Strength Session
Trap Bar Deadlift and Strict Weighted Pull Ups
5-5-5-5-5
Post number of sets at heaviest load for each movement

Wednesday’s WOD at  6, 7, 9am and again at 4 and 6pm
Three rounds for time of:
Run 400m
Row 500m
Ski 400m OR Bike 0.6 miles
Post time

Wednesday 5pm Open Training Hour

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Power snatch
3-3-3-3-3
Post heaviest 3 rep set to chalkboard/journals
-then-
Three rounds for time of:
10 box jumps (30/24”)
20 strict! sit ups
Post time and scaling to chalkboard/journals
Compare to December 3 2019 for both parts of this WOD

Thursday’s 5pm Specialty Session- Olympic Weightlifting Technique and Training
Squat clean and jerks
5-5-3-3-3-1-1-1
Post load for heaviest set of 5/3/1

Friday’s WOD at 7 and 9am and again at 3 and 5pm
For time, complete:
5 rounds of Cindy
1k row
5 rounds of Cindy
800m run
5 rounds of Cindy
*25 minute time cap will be enforced today
Post time and scaling
*1 round of Cindy is 5 pull ups, 10 push ups, 15 air squats
Post time and scaling

Friday’s 4pm Open Training Hour

Saturday 9:30am BIG WOD

Friday 200124 RUN!

Running is important. It is functional. In fact- let’s argue about which movements are MOST functional in everyday application and running will always make my top 3 list. That is- it is a general physical skill that transfers very directly to actions that life demands of us. And if it doesn’t make your list of the top 3 to 5- it is likely because you are SUPER strong and a VERY slow runner. Attributes that often go together- and I am partly joking about that, but partly not 🙂  Let’s see… in thinking about it, I can think of a couple of instances off hand that I had to (or at least decided to) run this week alone OUTSIDE of the context of a workout.
  • I sprinted across the street in downtown LA to avoid getting hit by a car- I was J-walking
  • I ran in and out of Ralph’s once I realized I forgot to buy an item- I was in a hurry!
  • I dashed over to Whole Food’s and back to the Hut to get a Perfect Bar (yes, I docked points on my Whole Life Challenge!) with only 8 minutes before starting to coach a session

There you go, 3 examples of running THIS WEEK alone! Functionality at it’s best!

And I will contend that running performance and longevity much assisted and even improved with plenty of heavy squats: who is the mystery squatter?
Friday’s WOD at 7 and 9am and again at 3 and 5pm
On a running clock, run 400m for time
Rest until the 5 minute mark then, run 400m for time
Rest until 10 minutes on the clock then, run 800m for time
Rest until 18 minutes on the clock then, run one mile for time.
Post TOTAL run time AND one mile run time
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.