Wednesday 091223 Eva

Wednesday
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Post time to comments.

Melissa continues to improve her double unders! A few minutes of practice, a few days a week. Put in a little bit of time and you will be able to use them in a WOD before you know it.

Tuesday 091222 800m Repeats

Tuesday
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.

Monday 091221 Cindy

Monday
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Melissa, Curt, Damon and Stephanie blast thru the first few events of Filthy Fifty

Saturday 091218 Run Carry Drag

THIS was pure pleasure.  A welcome respite from those suffer-fests in which we normally engage.  No effort, unlimited oxygen, a free-floating sensation of weightlessness.

3,2,1...GO

Run 150m
Carry 10 kg plate 80m
Drag sled with10 kg plate 60m

Run 150m
Carry 15 kg plate 80m
Drag sled with 25 kg plates 60m

Run 150m
Carry 20 kg plate 80m
Drag sled with 45 kg plates 60m

Finish times range between 6+ minutes to 10 minutes.

Friday 091218 Filthy Fifty

Friday
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20 kg
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.

Sports Medicine students from Pepperdine University attend a class at CrossFit Malibu as a part of their Motor Learning and Development class.  Professor Priscilla MacRae and her family are members at our gym.; she sees value in CrossFit not only for her students, but for her daughters, husband and herself!

Students worked on the squat- then used CrossFit Level II "primary points of performance" to develop their proficiency in verbal cueing while teaching their peers.

Thursday 091217 WOD

Thursday
Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip Extensions
Post rounds completed to comments.
 THURSDAY CLASSES: 6am, 6pm, 7pm- REMINDER The 4pm class is cancelled. 

The On Ramp class warming up with some kipping practice.  Narcis, Victor, Nina, Damon, Jeff (Leanne in absencia).

Wednesday 091216 Run 10k

Wednesday
Run a 10k for time
(remember folks: 'universally scalable'!)
Post time to comments