We have LOTs of outdoor workout space

Week’s WODs Dec 5-Dec 9

December Hanging Challenge: Seven Minutes total each day
Benefits of hanging: spinal decompression, postural correction, general shoulder and overhead mobility improvement, strengthing 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.

As many rounds as possible in 20 minutes of:
2 rope climbs
30 squats (or 20 alternating single leg squats)
40 double unders
Post rounds and extra reps to chalkboard/journals

Monday 5pm Specialty- Olympic weightlifting strength and skills
Presses and jerks off the rack. Power cleans from hang. Then putting it together for some strength work.

Power snatch
Post heaviest 3 rep set to chalkboard/journals
Three rounds for time of:
10 box jumps (30/24”)
20 butterfly sit ups
Post time and scaling to chalkboard/journals

Tuesday 5pm Open training hour suggestion:
Overhead squat and other shoulder mobility work. Especially if you are doing the power snatch work in a WOD class today (which you SHOULD be doing!)- get in an hour’s 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.

Four rounds for time of:
60/45kg clean and jerk, 7 reps
28 wall ball shots (20/14#)
Post time and loads to chalkboard

Wednesday 5pm Specialty- bodyweight strength and skills

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

Thursday 5pm Open training hour suggestion:
If you have yet to run, row, bike, swim (or equivalent)- then get in a 6-8 minute bout of all-out push. This means a one mile run or 2000m row for time. After, of course, some warm up and preparation work. Finish up with some accessory strength work like a few sets of Romanian deadlifts, reverse step lunges and weighted pull ups.

10 minutes to a heavy 3 rep thruster from rack
Post heaviest load to chalkboard/journal
Three rounds EACH for time of:
2x10m sled push (180/135#)
100m sandbag run (80/60#)
Rest as needed between rounds
Post time and loads to chalkboard/journals

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