We have LOTs of outdoor workout space

WODs for Sept 9th-14th 2019

Saturday Sept 28th… mark your calendar with a big fat X. All morning we will celebrate the 10th anniversary of CrossFit Malibu- a decade of fitness can only be honored properly with a decathlon and tacos from Jesus’ grill.   Be a part of all ten events (arrive at 6:30am), just the food (arrive at 11:30), or some of each. All are welcome… especially those of you ready to decathlate. Yes, that’s a verb in its infinitive form. It means “to compete in an event that has ten separate parts, each requiring a different set of skills and abilities.”  Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 20 minutes of:
25 double unders
20 squats
10 supine ring rows
5 burpees
Rest exactly one minute
Post total number of rounds, partial rounds, and scaling

Monday 5pm CrossFit Games Open Style Preparation

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Hang power clean
3-3-3-3-3-3-3 volume set
Post number of sets completed at heaviest load

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time, complete:
800m run
21 chest to bar pull ups
21 deadlifts (80/55kg)
15 chest to bar pull ups
15 deadlifts
400m run
9 chest to bar pull ups
9 deadlifts
Post time, load, and scaling

Wednesday 5pm CrossFit Games Open Style Preparation

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
15-30-15 reps/round for time of:
medball sit ups (20/14#)
toes to bar
wall ball shots (20/14#)
Post time and scaling

Thursday 5pm Open Training Hour

Friday’s WOD at 7, 9am and again at 3 and 5pm
Front Squat
Post load for heaviest 5, 3, 1 rep sets

Friday 4pm Open Training Hour

Saturday 9:30am BIG WOD

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