fbpx

OUTDOOR CLASSES HAVE RESUMED
CLICK HERE TO VISIT THE WOD BLOG

WORKOUT OF THE DAY

Search all workouts

Thursday 200123 Muscle Snatch with some Pull/Push

Today’s WOD focused primarily on taking the barbell from ground to overhead with an emphasis on translating the lower body drive with legs/hips into an upper body pull- locking the bar out overhead. Lots of mechanics work will be coached and corrected. Then some appropriate loading will be added as indicated. A few push/pull finishing activities… just for fun!
Today is a great day to attend the 4pm WOD- and then stick around for the 5pm Olympic weightlifting session. The 4pm is the perfect warm up and prep for the 5pm. As we RARELY do: go for a double today.
Say Hi to Cath and Phoebe- holding MedicineX up down under. Kim CB brought them back from Oceania for a few weeks
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Muscle snatch
2-2-2-2-2-2-2-2
Post number of sets and heaviest load
-then-
Three sets of max rep strict pull ups
Post TOTAL reps across 3 sets
One set of max rep strict press with 2RM snatch load
Post reps and load
Thursday’s 5pm Specialty Session- Olympic Weightlifting Technique and Training
Overhead squat and full snatch

Wednesday 200122 Pull, Push, Row

Intervals of 5 movements on Monday, some very heavy sets yesterday, and today we have a triplet bodyweight/cardio set of work to accomplish.  A variety of functional tasks to accomplish each day across broad set of stresses: different loads, durations of work, and … One might say “something for everyone”, but I think it is more accurate (and quite a bit different to say, “everything for anyone.” Though maybe not for just anyone. Where is Jerome when you need someone to debate these semantics?!
Couples strength work is de rigueur at the Hut, nes’t-ce pas, Thib et Sandra?!

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

For time:
10 pull-ups
20 push-ups
Row 2,000/1,600m
15 pull-ups
30 push-ups
Row 1,000/800m
20 pull-ups
40 push-ups
Row 500/400m
Post time and any scaling

Wednesday 5pm Open Training Hour 

Tuesday 200121 3 Rep CFT

Today we have a 3 rep version of the CrossFit Total. As you know, this is typically done with 1 rep sets- but today the goal is to jump up each set and to hit a big number for 3 reps. More of a training day than a record setting day… but this is designed to bump up your strength to set some personal records at a later date. Enjoy some between- set conversations… but be prepared to struggle while under the bar.

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

Back squat 3-3-3
Shoulder press 3-3-3
Deadlift 3-3-3
Post 3 rep loads for each movement
Tuesday’s 5pm Specialty Class- Strength Session
Front squat 7-7-7-7
then accessory work

WODs for Jan 20th-25th 2020

 

 

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

rounds for max reps of:

45 seconds of wall-ball shot to pull up bar (20/14# to 8/7′), 15 second transition to next movement
45 seconds of sumo deadlift high pulls (24/18kg KB), 15 second transition to next movement
45 seconds of box jumps (20/16″), 15 second transition to next movement
45 seconds of push presses (40/30#DB), 15 second transition to next movement
45 seconds of single unders, 15 second transition to next movement
Rest 1 minute
Count total number of reps each round (minus the single unders), so you’ll end up with 3 big numbers to put on the board.
 
Monday 5pm Open Training Hour
 
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Back squat 3-3-3
Shoulder press 3-3-3
Deadlift 3-3-3
Post 3 rep loads for each movement
Tuesday’s 5pm Specialty Class- Strength Session
Front squat 7-7-7-7
then accessory work
 
Wednesday’s WOD at  6, 7, 9am and again at 4 and 6pm

For time:
10 pull-ups
20 push-ups
Row 2,000/1,600m
15 pull-ups
30 push-ups
Row 1,000/800m
20 pull-ups
40 push-ups
Row 500/400m
Post time and any scaling

Wednesday 5pm Open Training Hour 

 
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Muscle snatch
2-2-2-2-2-2-2-2
Post number of sets and heaviest load
-then-
Three sets of max rep strict pull ups
Post TOTAL reps across 3 sets
One set of max rep strict press with 2RM snatch load
Post reps and load
Thursday’s 5pm Specialty Session- Olympic Weightlifting Technique and Training
Overhead squat and full snatch

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

Friday 200117 “Grace”

Julian wins yesterday’s WOD with 18 full rounds. Watch the video and get an QUICK update from him in Germany!  He also just signed up for the Whole Life Challenge… so join him as he gets even fitter and healthier over the next 6 weeks.

And Edwin was correct yesterday… the Saturday WLC WOD begins as 8:30am!

Friday’s WOD at 7 and 9am and again at 3 and 5pm
Grace
For time, complete 30 clean and jerks 61/43kg
Compare to June 21 2018, Nov 6 2017

Friday’s 4pm Open Training Hour

Saturday Whole Life Challenge Prelim WOD 8:30am

Saturday 9:30am BIG WOD

Thursday 200116 AMRAP 20

Whole Life Challenge preliminary WOD on Saturday at 8am.  Already signed up and ready to play, then show up on Saturday morning and get your WOD done. And if you are still interested in the challenge but Have not yet signed up – what are you waiting for?

MLK Monday we are open all day for regular class schedule. Come on in and get it done. This is not a test day!

The pic is incredibly blurry but such a great shot of a packed room hitting it hard!

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 20 minutes of:
5 back burpees
10 push ups
15 air squats
Post number of rounds and extra reps

Thursday’s 5pm Specialty Olympic Lifting Session
Power clean and split jerk

Wednesday 200115 Not For Time

Bring your rope-climb gear that keeps you free from friction burns AND/OR develop the strength and coordination necessary to do your rope climbs without any help with the legs. Yes, Legless Rope Climbs! Get some tips and plenty of  practice today.

I have heard a few athletes at the Hut talk about various attendance goals they have made for  the month or the year or even just for a given “cycle.” Here are some that I will share:

  • I am going to attend 100 CrossFit classes in 2019 (she made it to 91 I believe)
  • I will attend every Olympic weightlifting specialty class
  • My goal is to start off 2020 by coming to 20 CF classes before February 20th.
  • I have committed to averaging 3 days per week
  • At least one strength/heavy day/week is something I have made my goal this year

Of course, these are not performance based in nature- but I am sure you do understand the power of just committing to show up on a given day and THEN you get inspired, motivated (or pushed!) into getting in a great training session. At least Woody Allen has said, “Showing up is 80 percent of life “… the quote goes on to say, “sometimes it’s easier to hide home in bed. I’ve done both.” You didn’t know how much YOU had in common with Woody Allen did you!? So make it a point to have some type of guideline for getting in your sessions… and then work hard! See you on the ropes today.

RIch reps his Whole Life Challenge shirt… he is a veteran of close to 10 challenges and has run his own within his family business. He knows it WORKS… join us and find out that it really does!

Wednesday’s WOD at  6, 7, 9am and again at 4 and 6pm
Five rounds NOT for time of:
2 legless, seated rope climbs
10 strict toes to bar
15 strict and slow butterfly sit ups
Post emoji that reflects your effort level

Wednesday 5pm Open Training Hour

Tuesday 200114 Hang Squat Cleans

So now that 2020 is well under way, you are onboard and ready to go. If you could use a bit of assistance with getting some of those details in order, the Whole Life Challenge can be a great assistant. Our CFM team is growing and the more the merrier. With the challenge you get the 8am preliminary WOD to act as a physical baseline. And then a 6 week online, gamified program to work on developing good habits to good health.  Ready to join…. Join our Team HERE

First person to explain the details of this sunrise picture gets a free FitAid

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Hang squat clean
3-3-3-3-3-3-3
Post number of sets at heaviest load
Compare to May 29 2019

Tuesday’s 5pm Specialty Strength Session
Deadlift 3-3-3-3-3
Push press 3-3-3-3-3

WODs for Jan 13th-18th 2020

Join our CFM Whole Life Challenge Team HERE!
We start this 6 week challenge this coming Saturday Jan 18th
A special preliminary WOD add to this week’s schedule: Saturday at 8:30am

Turn on your love light let it shine on me, let it shine, let it shine, let it shine, let it shine

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
21-15-9 reps for time of:
Dumbbell power clean and jerk 35/25#
Strict pull up
Scott ups on 20/10kg plate
Post time and scaling

Monday 5pm Open Training Hour 

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Hang squat clean
3-3-3-3-3-3-3
Post number of sets at heaviest load
Compare to May 29 2019

Tuesday’s 5pm Specialty Strength Session
Deadlift 3-3-3-3-3
Push press 3-3-3-3-3

Wednesday’s WOD at  6, 7, 9am and again at 4 and 6pm
Five rounds NOT for time of:
2 legless, seated rope climbs
10 strict toes to bar
15 strict and slow butterfly sit ups
Post emoji

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:
5 back burpees
10 push ups
15 air squats
Post number of rounds and extra reps

Thursday’s 5pm Specialty Olympic Lifting Session
Power clean and split jerk

Friday’s WOD at 7 and 9am and again at 3 and 5pm
Grace
For time, complete 30 clean and jerks 61/43kg
Compare to June 21 2018, Nov 6 2017

Friday’s 4pm Open Training Hour

Saturday Whole Life Challenge Prelim WOD 8:30am

Saturday 9:30am BIG WOD

Saturday Session

9:30am WOD- a partner version of the CrossFit benchmark, Kelly

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.