Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
CrossFit Malibu Quadrathlon
For time, and in any order, complete:
1 mile run
2,000m row
50 burpees
50 thrusters (20/15kg)
Post time, scaling, and work order
*must complete all reps and distance of a single movement before moving to another
Strict 30 minute cut off.
Compare to September 12 2016, April 10 2014
Monday 5pm Specialty Session- Strength
Back Squat and Strict Press
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Five rounds for time of:
50 ft overhead walking lunge (2 DB, 50/35#)
25 scott ups (20/10kg plate)
Post load and scaling
Tuesday’s 5pm Open Training Hour
Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Back Squat
5-5-5-3-3-3-1-1-1
Post heaviest 5/3/1 loads
Wednesday 5pm Specialty Session- Underground Strength
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Seven rounds for quality of:
15 banded hip extensions (2″)
3 strict muscle ups (yes there will be modifications!)
Post emojji and scaling
Thursday’s 5pm Open Training Hour
Friday’s WOD at 7 and 9am and again at 3 and 5pm
3-6-9-12-12-9-6-3 reps/round for time of:
40/25kg thruster
Toes to bar
Post time, load, and scaling
Friday’s 4pm Open Training Hour
Saturday 9:30am BIG WOD
