New CrossFit Malibu shirts: long and short sleeves and tank tops are now available for sale!Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds for time in 16 minutes of:
20 scott ups (25/10#plate)
20 DB thrusters (35/25#)
40 double unders
Post number of rounds and reps, load, and any scaling
Monday 5pm Specialty Class- Basic Barbell Strength
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Squat snatch
1-1-1-1-1-1-1-1-1-1
Tuesday’s 5pm Open Training Hour
Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Three Parts with 36 minutes on the clock
I: zero to 12 minutes of max rep rope climbs
2 minutes work, 1 minute rest for 4 rounds
Post total reps and scaling
-directly into-
II: 12 minutes to 24 minutes of max distance rowing or biking
1.5 minutes work and 1.5 minutes rest for 4 rounds
Post total distance
-directly into-
III: 24 minute to 36 minutes of max rep Turkish get ups
Post total reps and load
Wednesday 5pm Specialty Session- Underground Strength
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
21-18-15-12-9 reps/round for time of:
Ring dips
Overheads squats (45/30kg)
Post time, load, and scaling
Thursday’s 5pm Open Training Hour
Friday’s WOD at 7 and 9am and again at 3 and 5pm
Deadlift
1-1-1-1-1-1-1
Post new 1RM!
Friday’s 4pm Open Training Hour
Saturday 9:30am BIG WOD
