We have LOTs of outdoor workout space

Wednesday 171220 Deadlift and Sled Stuff

Lots of unique activities going on today… so change your plans and get in here for morning or evening sessions. This session was programmed after 2 TOUGH WODs… so even if you feel tired or a little run down- show up and use today as active rest- just get in some practice on the lifts and sleds.

Single arm deadlift- think through it. Legs in set up position, engaged midline (abs), leaning down into the set up (with just one arm), and standing up with a loaded barbell while counteracting the purposefully unbalanced system. Repeat on the other side. See how heavy you can get on each set.

A hand-over-hand pull on the rope, drawing the sled towards you. Upon arrival, sprint it back out to where it started. Rest as needed between sets (you will need it) and repeat for a total of 3 rounds.

Wednesday’s WOD at 7, 9am and again at 4 and 6pm
Single arm barbell deadlift, 3+3 reps (no dropping)
Spend 15 minutes working up to heaviest sets of 3+3
Post loads to chalkboard/journals
Three rounds each for max speed of:
Sled pull/sled sprint couplet
Post loads to chalkboard/journals

Wednesday’s 5pm Gymnastics Specialty Session

Your progress tracker and results recorder.
View today’s workout and see the scoreboard.


Due to the limits on class sizes. Every member must book their time slot in advance.

What are you looking for?


For those looking for one-on-one instruction to break new ground


For those looking for motivation in
a community setting

Got a question FOr CrossFit Malibu?

Please use this form to easily send us an email.