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WORKOUT OF THE DAY

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Friday 191206 Double Rope and Pistols

What does it take for you to skip out on a workout? I will be the first to say that there absolutely are legitimate reasons to do so. Waves are big and the window to surf is during class (or during work!)… definitely skip. Tennis match today and you need to be ready to win… definitely skip. Bargain deals of 20% off at the Wellness Shoppe…hell no, I ain’t skipping! Rope climbs in the WOD (oh, like today!)… no way am I missing that! In closing, you can miss, skip, avoid ANY workout ANYTIME you want. Just make sure you’re not telling yourself any stories about why it is that you’re missing out.

Friday’s WOD at 7 and 9am, again at 3 and 5pm
As many rounds as possible in 20 minutes of:
2 rope climbs, seated to seated
30 squats (or 20 alternating single leg squats)
40 double unders
Post rounds and extra reps to chalkboard/journals

Saturday BIG WOD at 9:30am

Thursday 191205 SUMO

Check out Sandra’s new consignment corner at Les Misstinguettes!!!

Photo from The Malibu Times, staff photographer Julie Carmen, Nov 26 2019.

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Sumo deadlift
5-5-5-5-5
Post heaviest 5 rep load
Compare top Sept 4 2019, June 1 2018
-then-
An unposted Finisher

Thursday 5pm Open training hour suggestion:
Overhead squat and other shoulder mobility work.  Especially if you didn’t do the power snatch work in a WOD class on Tuesday- get in 30 minutes worth of overhead squats- working for stability throughout an entire range of your squat.  Also work push press behind the neck, light snatch balance and heaving snatch balance.6

Wednesday 191204 C&J+WB Shots

We have a few newcomers to the Hut in the past 2 weeks. Chandler is a sports medicine major at Pepperdine after spending a few years at Ohio State. She has a background in dance. Jason’s background is in basketball and muay Thai (Thai boxing!) and he is looking for another challenging way to train (and I think he has found it!). He is an ER doc and has 2 kids. Randy is back with us after some time out… he and Leah are training in individual sessions at this point- perhaps some groups in the future. Josh, a new lululemon recruit will be attending the 6am class sessions, see if you can wake up as early as he is!

The last WOD we did wall ball shots, this guy did was on fire. Who is this mystery medicine ball squatter?

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Four rounds for time of:
70/55kg power clean and jerk, 7 reps
28 wall ball shots (20/14#)
Post time and loads to chalkboard

Wednesday 5pm Specialty- Underground Strength***
Every other minute (EOM) for 7 rounds of:
Heavy 3 rep thruster from rack
Weight pull up 2 rep
Post heaviest loads to chalkboard/journal
-then-
Four rounds EACH for time of:
100m sandbag run (80/60#)
3x15m sled push (180/135#)
Rest as needed between rounds
Post time and loads to chalkboard/journals

***some changes could be made due to rain.

Tuesday 191203 Power Snatch and More

We are VERY grateful for you. Thanks for making CrossFit Malibu an integral part of your health and fitness. We hope you had a restful holiday long weekend. MANY of you were here on Thursday, Friday, and/or Saturday- so we know that you kept your momentum. Some of you missed Monday and are slowly crawling out of the Thanksgiving abyss. Regardless- come and start the month off right with a few WODs this week.

Way to go those of you who hit some PRs last month! There were a handful of test WODs, including the 4 last 2 OPEN events that got a few athletes on the board. The post-test of the Whole Life Challenge found a number of you with new records. And then there were things like squats, Jackie, and of course, the handstand holds for duration. MANY reports of Handstand Month being a success. So much so that December is “Hanging Month!”

The busy-ness and the cold/wet weather historically gets in the way of attendance this month- don’t let it happen to YOU. Take charge over your training schedule and make some space for you to stick to your program. Get your name on the December PR board!

Tuesday’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

Tuesday 5pm Open training hour suggestion:
SKI ERG- pick a longer distance or do some intervals. Get the feel for it.

WODs for Dec 2nd-7th 2019

December is the Month of Hanging
Benefits of hanging: spinal decompression, postural correction, general shoulder and overhead mobility improvement, strengthening of the tendons and ligaments and increased blood flow to joint capsule tissues, increased shoulder, forearm and grip (wrist flexor and extensor) strength, improved scapular stabilization, “awakening” and strengthening of the smaller muscle surrounding the shoulder. You will be asked: where are your “special hanging places at home and at work?” Set those places up… you’ll have homework!

Specialty Sessions for the Month of December
Monday 5pm- Gymnastics/Bodyweight Strength
Wednesday 5pm- Underground Strength

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Handstand Helen
Three rounds for time of:
12 handstand push ups
21 KB swings (24/16kg)
400m run
Post time and scaling to chalkboard/journals

Monday 5pm Specialty- Gymnastics
Scales, Paralettes, Planks, Hanging, V ups/knee raises.

Tuesday’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

Tuesday 5pm Open training hour suggestion:
SKI ERG- pick a longer distance or do some intervals. Get the feel for it.

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Four rounds for time of:
70/55kg clean and jerk, 7 reps
28 wall ball shots (20/14#)
Post time and loads to chalkboard

Wednesday 5pm Specialty- Underground Strength
Every other minute (EOM) for 7 rounds of:
Heavy 3 rep thruster from rack
Weight pull up 2 rep
Post heaviest loads to chalkboard/journal
-then-
Four rounds EACH for time of:
100m sandbag run (80/60#)
3x15m sled push (180/135#)
Rest as needed between rounds
Post time and loads to chalkboard/journals

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Sumo deadlift
5-5-5-5-5
Post heaviest 5 rep load
Compare top Sept 4 2019, June 1 2018
-then-
An unposted Finisher

Thursday 5pm Open training hour suggestion:
Overhead squat and other shoulder mobility work.  Especially if you didn’t do the power snatch work in a WOD class on Tuesday- get in 30 minutes worth of overhead squats- working for stability throughout an entire range of your squat.  Also work push press behind the neck, light snatch balance and heaving snatch balance.

Friday’s WOD at 7 and 9am, again at 3 and 5pm
As many rounds as possible in 20 minutes of:
2 rope climbs, seated to seated
30 squats (or 20 alternating single leg squats)
40 double unders
Post rounds and extra reps to chalkboard/journals

Saturday BIG WOD at 9:30am

Wednesday Morning Only!

What a great result with yesterday’s inverted burpees. So many encouraged athletes responded well to the stimulus of 45 handstands in the WOD, particularly after spending an entire month doing a few minutes of inversions here and there. It just goes to show what some deliberate focus on a singular movement can do for your abilities. We KNOW, quite convincingly that some specialized practice results in improvements directly related to the movement being targeted. And now the REALLY COOL THING, is that there are multiple other variables that receive indirect benefit from this focus. Inversion practice can also help with balance and coordination in other movements. The “face your fears” aspect of practicing the handstand definitely carries over into having the confidence to try new movements/activities. The extra time under tension that they shoulders receive go on to strengthen the shoulder girdle for pressing… and the carry-over goes on and on. So while we typically do not spend much time specializing in any one, single domain- there is always some benefit to picking out something to target and give it some loving attention!

Mark gets inverted during yesterday’s Deadlift/Special Burpee WOD

Wednesday’s WOD at  6, 7, 9am NO EVENING CLASSES
Five rounds for time of:
20 wall ball shots (20/14#)
25/20 cal row
30 double unders
Post time and scaling

Thursday, Friday, Saturday 9:30am
“Saturday Style” WODs… no, we won’t tell you what’s on the agenda!
And YES, we are open at 9:30am on Thanksgiving, so come on in.

Tuesday 191126 Deadlift & Inverted Burpee

Such a fun WOD today… brought to you because EVERYONE loves lifting heavy barbells. AND because we have spent an entire month getting better at being inverted, upside-down, ass over teakettle, whatever you want to call it. So now it’s time to do a workout that is focused on your ability to get up, get down, and upside down.

…. watch the video… then realize that you do not need to stand upright after each rep!

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
21-15-9 reps/round for time of:
Deadlifts 120/85kg
Inverted burpees
Post time, loading and any inversion scaling

Tuesday’s 5pm Open Training Hour

WODs for Nov 25-30th 2019

Happy Thanksgiving!
Notice that this week’s schedule is different
Monday and Tuesday- regular hours
Wednesday- morning classes only
Thursday, Friday, Saturday- 9:30am class only

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 16 minutes off:
250m run
20 alternating DB snatch (50/35#)
10 feet elevated ring rows (12″/ground
Post time and scaling

Monday 5pm Specialty Class- Final Mobility session of November

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
21-15-9 reps/round for time of:
Deadlifts 120/85kg
Inverted burpees
Post time, loading and any inversion scaling

Tuesday’s 5pm Open Training Hour

Wednesday’s WOD at  6, 7, 9am NO EVENING CLASSES
Five rounds for time of:
20 wall ball shots (20/14#)
25/20 cal row
30 double unders
Post time and scaling

Thursday, Friday, Saturday 9:30am
“Saturday Style” WODs… no, we won’t tell you what’s on the agenda!
And YES, we are open at 9:30am on Thanksgiving, so come on in.

Saturday Session

Join us this morning for the 9:30am BIG WOD! Partner-style.

Friday 191122 Presses and a Couplet

Hut Gear at Lululemon! Well… you can now get the Hut logo on any piece of lululemon- shorts, shirts, tops- any article that they think will transfer well to our graphic. If you get it on a hoodie- yes, like the ones Mike, Jordan, Maria, and Matthew have!- you will get 25% off. No extra charge for the Hut graphic. Go to lululemon Malibu- and let them know you want your CrossFit Malibu gear!

***Thanksgiving Week Schedule***
Monday and Tuesday- regular hours
Wednesday- morning classes only, no evening sessions
Thurs, Fri, Sat- 9:30am class sessions only

It comes in dark green, blue, maroon… and of course- black. Or get all 4.  (Please just get one!)

Friday’s WOD at 7, 9am and again at 3 and 5pm
Every minute on the minute for 6 sets of:
Strict press, 3 reps at 85% of 1RM
Post working load, go for volume straight across
-then-
For time:
50 cal row, bike, ski (?!)
50 toes to bar
Post row time AND total time
Ex: 2:36 row/7:22 total

Friday 4pm Open Training Hour

Saturday BIG WOD at 9:30am

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