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WORKOUT OF THE DAY

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Thursday 191219 EOM

work hard, sleep well. eat some, train some, hang out some, spend time with loved ones. talk some, listen more, walk around and enjoy the view of someplace new. go to bed early, wake up early, focus attention very specifically on one single thing for a while. get up and walk around frequently and find someplace to hang…. literally hang. it is all a bit easier said than done when it seems to get so much more complicated than this, but try and keep it simple. not easy, but simple.

Thursday’s WOD at 6, 7, and 9am and again at 4 and 6pm
Every other minute for 10 rounds of:
Push jerk from rack, 3 reps (AHAP), then immediately
odd sets: max rep pull ups until one minute mark
even sets: max rep weighted box step up until one minute mark (20″ box with 50/35#DB)

Thursday 5pm open training hour

Wednesday 191218 Chipper Plus

We are on the verge of the holiday season. That time of year when everyone is happy to celebrate Christmas and Hanukkah right before ringing in 2020. As you know (sarcasm coming…) these are always light and cheery times with no stress, lots of healthy food, and plenty of fresh air and exercise. Keep up your hard work, dedication and commitment. We have your back. Remember that by maintaining balance through the next 2 weeks- you won’t have to make any big 2020 resolutions with regards to health and fitness. You can simply keep on keeping on.  We’re here spotting you!

Marcia and Christine get in a good ole’ fashioned “sis sesh” on the bench

Wednesday’s WOD at 6, 7, and 9am and again at 4 and 6pm
One minute each for max reps of:
air squats
DB push ups (no pulls!)
box jumps 20/16″
toes to bar
back burpees
wall ball shots 20/14#
med ball facing burpees
double unders
Post TOTAL reps for first 7 movements and number of double unders separately
-then after exactly one minute of rest-
Repeat the above sequence using a 30 second on/30 second off interval
Post total reps for first 7 movements and number of double unders
Ex: Mike-140/55/68/18 Rx

Wednesday 5pm Specialty Underground Strength

Tuesday 191217 Deadlifts and Squat Cleans

This week we have 2 WODs with a similar format as today. Starting the session working up to a heavy single lift… then using a percentage of that lift as the base for the second part of the workout. We will use the day’s 1 rep max… not your single best 1 rep max of all time. That way you will spend time working up to something heavy within a pretty short time limit and likely not have time to set a true 1RM. Today we will use the deadlift to determine what you will clean, then later in the week we will power snatch to determine what you will power snatch for 30 reps in a 3 movement chipper.

Upcoming Holiday Schedule… take a screen shot of this so you known when to show!
Mon 23rd- 7am WOD & open gym til 9am
Tues 24th- closed
Wed 25th- closed
Thur 26th- closed
Fri 27th- 7am WOD & open gym til 9am
Sat 28th- 9:30am BIG WOD
Mon 30th- 9:30am BIG WOD
Tues 31st- 9:30am BIG WOD
Wed Jan 1st- 9:30am BIG WOD 2020!
Thur Jan 2nd- back to regular schedule
Fri Jan 3rd- back to regular schedule
Sat Jan 4th- BIG WOD

Tuesday’s WOD at 6, 7, and 9am and again at 4 and 6pm
Deadlift
10 minute time limit to work up a 1RM
-then-
Using 50% of 1RM load, complete each set for time:
Squat clean, 15 reps
Squat clean, 12 reps
Squat clean, 9 reps
Rest as needed between each set
Post deadlift load and 3 finish times to chalkboard/journals

Tuesday 5pm Open training hour suggestion:
IF you missed Monday, get in some fast/hard rowing

WODs for Dec 16th-21st 2019

Monday’s WOD at 6, 7, and 9am and again at 4 and 6pm
Three rounds for time of:
Row 500m
25 scott ups (20kg plate/10kg or just abmat only)
25 supermans
Post first round time and then total finish time and any scaling to chalkboard/journals

Monday 5pm Specialty Gymnastics Session

Tuesday’s WOD at 6, 7, and 9am and again at 4 and 6pm
Deadlift
10 minute time limit to work up a 1RM
-then-
Using 50% of 1RM load, complete each set for time:
Squat clean, 15 reps
Squat clean, 12 reps
Squat clean, 9 reps
Rest as needed between each set
Post deadlift load and 3 finish times to chalkboard/journals

Tuesday 5pm Open training hour suggestion:
IF you missed Monday, get in some fast/hard rowing

Wednesday’s WOD at 6, 7, and 9am and again at 4 and 6pm
One minute each for max reps of:
air squats
DB push ups (no pulls!)
box jumps 20/16″
toes to bar
back burpees
wall ball shots 20/14#
med ball facing burpees
double unders
Post TOTAL reps for first 7 movements and number of double unders separately
-then after exactly one minute of rest-
Repeat the above sequence using a 30 second on/30 second off interval
Post total reps for first 7 movements and number of double unders
Ex: Mike-140/55/68/18 Rx

Wednesday 5pm Specialty Underground Strength

Thursday’s WOD at 6, 7, and 9am and again at 4 and 6pm
Every other minute for 10 rounds of:
Push jerk from rack, 3 reps (AHAP), then immediately
odd sets: max rep pull ups until one minute mark
even sets: max rep weighted box step up until one minute mark (20″ box with 50/35#DB)

Thursday 5pm open training hour

Friday’s WOD at 7 and 9am and again at 3 and 5pm
Power snatch
10 minutes to work up to a heavy single rep
-then-
Using 70% of 1RM load, complete for time:
Power snatch, 30 reps
Front rack barbell step lunge, 30 steps
1 mile run
Post snatch load and time, load, and scaling for part 2

Saturday BIG WOD 9:30am

Friday 191213 Work Rest Fran

Yes it’s Fran, but wait… you get rest breaks! Now that’s all well and good but it’s still Fran. And one may contend that with one minute of mandatory rest after every minute of work that this is going to be much easier. Well, then come on in and try it out. See for yourself.

Friday’s WOD at 7 and 9am and again at 3 and 5pm
Work/Rest Fran
21-15-9 reps/round for time of:
thrusters (45/30kg*)
pull ups
work for exactly one minute, rest exactly one minute until all reps are complete
Post load and total running clock time to chalkboard/journals
Compare to Work/Rest Fran on Dec 16 2016, and compare to
regular Fran times from: July 30 2019, Nov 27 2018, Oct 31 2017

Friday’s 4pm Open Training Hour

Saturday 9:30am BIG WOD

Thursday 191212 KB/DB FGB

Check out the sunset below. It happens these days at about 5pm. But instead of watching the sunset and then going home for dinner. I want to try and reprogram a handful or more of you to see that sunset and think, “Must go to Hut for Workout” (in Frankenstein voice). Then head straight to the gym to be ready for the 6pm class. Every year at this time the 6am AND 6pm classes go through a bit of a slow down. Chalk it up to the cold, the dark, OR laziness due to coldness, darkness, etc. So this is a last ditch effort to try and motivate just a few of you to hit those early and late WODs. You know how much of a difference it makes when there are a few more of you there to push each other!

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
KB/DB FGB (Kettlebell/Dumbbell Fight Gone Bad)
Three rounds, one minute each movement, maximum reps of:
KB goblet squat (53/36#)
DB push press (50/35#)
KB swing (Russian)
DB box step up (20″)- one DB in each hand and step up.
KB sumo deadlift high pull
Rest exactly one minute
Post load and total number of rep for each MOVEMENT to chalkboard/journal

Thursday’s 5pm Open Training Hour

Wednesday 191211 Front Squat Plus

Congrats to the students from Pepperdine Sports Medicine who just finished up their SPME 440: Neuromuscular Adaptation to Training course. We celebrated by doing the Filthy Fifty. Thanks for a great semester devoted to increasing work capacity across broad time and modal domains. Hope to continue to see some of you continue with us in the upcoming semester and beyond here at the Hut!

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Front squats
3-3-3-3-3-3
Post 3RM to chalkboard/journals and perhaps the PR board.
Compare to Sept 13 (5-3-1) Aug 21 2019 (3 rep)
-then-
Three rounds for time of:
10 DB deadlifts (AHAP)*
20 DB push ups
Post time and load
* as heavy as possible

Wednesday 5pm Underground Strength Session

Tuesday 191210 Five & Five

Good thing tomorrow is a heavy squat day. Because the old arms are going to need a break after today. On tap for the day are two, five rounders. The first is met-con style with rounds for time of upper body pushes and pulls- one movement is weight lifting and the other is bodyweight. For the second part- we have, once again, a push and a pull- both of which are working the lowering (or eccentric) portion of the movement. And this is why gymnastics is so challenging. And it is why it build muscle, balance, coordination, and kinesthetic awareness- or a knowing of where the body is in space.

The most edible rendering of the Hut yet. And if you’re wondering… it’s already been digested.

Tuesdays WOD at 6, 7, 9am and again at 4 and 6pm
Five rounds for time of:
10 ring/bar/box dips
15 DB renegade rows (50/35#)
-then-
Five rounds NOT for time of:
3 eccentric pull ups (ASAP)*
2 lower from handstand (ASAP)
Notes in journal: do more or less next time?
*as slowly as possible

Tuesday’s 5pm Open Training Hour

WODs for Dec 9th-14th 2019

December is Hanging Month, grasp on!

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time:
400m run (for time)
21 push press 60/45kg
500m row
15 push press
400m ski
9 push press
0.6 mi bike
Post 400m run time, load and final time

Monday 5pm Gymnastics Specialty Session

Tuesdays WOD at 6, 7, 9am and again at 4 and 6pm
Five rounds for time of:
10 ring/bar/box dips
15 DB renegade rows (50/35#)
-then-
Five rounds NOT for time of:
3 eccentric pull ups (ASAP)*
2 lower from handstand (ASAP)
Notes in journal: do more or less next time?
*as slowly as possible

Tuesday’s 5pm Open Training Hour

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Front squats
3-3-3-3-3-3
Post 3RM to chalkboard/journals and perhaps the PR board.
Compare to Sept 13 (5-3-1) Aug 21 2019 (3 rep)
-then-
Three rounds for time of:
10 DB deadlifts (AHAP)*
20 DB push ups
Post time and load
* as heavy as possible

Wednesday 5pm Underground Strength Session

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
KB/DB FGB (Kettlebell/Dumbbell Fight Gone Bad)
Three rounds, one minute each movement, maximum reps of:
KB goblet squat (53/36#)
DB push press (50/35#)
KB swing (Russian)
DB box step up (20″)- one DB in each hand and step up.
KB sumo deadlift high pull
Rest exactly one minute
Post  load and total number of rep for each MOVEMENT to chalkboard/journal

Thursday’s 5pm Open Training Hour

Friday’s WOD at 7 and 9am and again at 3 and 5pm
Work/Rest Fran
21-15-9 reps/round for time of:
thrusters (45/30kg*)
pull ups
work for exactly one minute, rest exactly one minute until all reps are complete
*For previous PR Fran times under 5 minutes, increase load by 5kg for each 30 seconds
Post load and total running clock time to chalkboard/journals
Compare to Work/Rest Fran on Dec 16 2016, and compare to
regular Fran times from: July 30 2019, Nov 27 2018, Oct 31 2017

Friday’s 4pm Open Training Hour

Saturday 9:30am BIG WOD

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