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4 rounds for reps:
1 minute max rep Double Under
1 minute max rep Table Top Ring Row
1 minute max rep Box Jump (30/24″)
1 minute max rep Ring Dip
-rest 1 minute-
post total completed reps each round and any scaling
Parker sets a new front squat PR. Awesome!Workout of the day:
15 minutes for skill:
2 Seated Rope Climbs
3/3 TGU (AHAP)
4/4 KB Snatch (AHAP)
-then-
4 rounds EACH for time:
2x15m Sled Push (180/135#)
-rest as needed between bouts-
post all 4 sled push times
The sports med 440 class learned how to hang power snatch and then put it into practice!21-15-9 reps for time:
Power Clean (60/45kg)
Power Push-up (jump hands to 20kg plates)
post time and scaling
It’s 1 Rep max front squat day!! If you have been coming consistently for the last few months, you are ready for this! Get a GOOD warmup in, make a plan, stick to it, and set a new PR! For those who haven’t done much lifting recently, for whatever reason, then consider not shooting for a new 1RM, but instead make today a training day RATHER than a testing day. We’ve talked lot’s about the distinction between the two recently. If you are an athlete newer to the Hut or have never done any heavy lifting, do more repetitions per set and slowly work up in load as you feel comfortable. Your coaches are here to guide you, so use us! Those of you ready to fire away and hit a new PR… pick your number, plan backwards, rest at least 3 minutes between sets (especially the last few), and go for it!
The morning class takes on 75 WB shots with great success!
Yoga at The Hut and on ZOOM tonight at 6:00pm!
Front Squat
1-1-1-1-1-1-1
post new 1RM!
Eric and Gisela go MB ground to shoulder before a bear hug MB walk
Two rounds for time of:
400m sandbag carry (heavy, medium, lightish)
30 Box Jumps (24/20″)
200m sandbag carry
10 Turkish get ups (24/16kg KB or 50/35# DB)
The 9am crew worked on fluid strokes and a controlled return during the big rowing WOD last week with great success!Workout of the day:
12 minutes to build to a moderately heavy set of 10 Sumo Deadlift
-then-
Chipper for time of:
500m row/400m run*
100 double unders
75 wall ball shots (20/14#, 10/9′)
50 burpees
25 strict pull ups
500m row/400m run*
*run one row one
post finish time and any scaling
post 10 rep Sumo Deadlift in the section below
Keilani gets a perfect setup before a solid squat clean. Nice!
Congrats on all the October PRs!Workout of the day:
Thruster
2-2-2-2-2-2-2-2-2-2 (volume sets E2M)
post loading and any scaling
-then-
a fun finisher
Happy Halloween CFM! Make this WOD scary by trying to go unbroken on the snatches and by setting a grueling pace on the rows. Then, hang on for big sets in the TTB and it’ll be over before you know it! Stick around for Halloween Yoga with Maria at 6pm or attend from home via ZOOM.
Parker works on dropping under the bar FAST during a set of squat cleans!Yoga at The Hut and on ZOOM tonight at 6:00pm!
21-15-9 reps for time:
DB Snatch Left Arm (50/35#)
DB Snatch Right Arm (50/35#)
Toes To Bar
Calorie Row
post finish time and any scaling
Who is the mystery athlete cruising through these back burpees at light speed?!Workout of the day:
12 minutes of Handstand Walk skill development
-then-
5 rounds each for time:
300/250m Ski
200m Run
rest as needed between bouts
post finish time for each round and any scaling
CrossFit Malibu is an inclusive strength and conditioning community. We are open for anyone who wants to elevate their physical abilities with the support of other motivated and inspiring people.
Questions?
Call or text our Hutline: 424.425.3630
Email Us: TheHut@CrossFitMalibu.com
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