We have LOTs of outdoor workout space

WODs for Sept 30th- Oct 5th 2019

The Open is Coming, The Open is Coming, It is ALMOST HERE!! In fact, the very first WOD (20.1) will be announced next Thursday October 10th at 5pm! We WILL be hosting the OPEN at CrossFit Malibu for this very first Fall Season. We will run the OPEN WOD every Friday for our regular Friday group classes. THEN we will run Friday Night Lights beginning at 5pm- during the final class of the day and continuing until everyone has completed the workout. If you are officially signed up for her OPEN you should try and attend the evening session- where the energy will be the greatest, we will have judges for you, and you are sure to push your hardest. We will encourage you to come watch, judge, cheer and OF COURSE, join in by signing up for the OPEN and attend our Friday Event for the 5 week period.

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm

This WOD is also the Whole Life Challenge preliminary WOD
For time, complete:
30 toes to bar
40 single arm DB snatch, alternate each rep (50/35#)
50 weighted box step ups (24/20″ alternate lead leg)
40 single arm DB snatch, alternate each rep
30 toes to bar

Post time, load, and any scaling

Monday 5pm Specialty Class- CrossFit Open Preparation 
As many round as possible in 18 minutes of:
20 overhead squats (50/35kg) Masters 55+ 35/25kg, Scaled 30/20kg
40 wall ball shots
80 double unders
Post number of rounds and scaling
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Barbell complex, 1 rep= 1 deadlift, 1 hang power clean, 1 power clean and jerk
Post load of heaviest set
Tuesday’s 5pm Open Training Hour
Wednesday’s WOD at  6, 7, 9am and again at 4 and 6pm
21-15-9 reps/round for time of:
back squat (80/55kg- from rack)
chest to bar pull ups
Post time, load, and scaling
Wednesday 5pm Specialty Session- CrossFit Open Preparation
As many rounds as possible in 10 minutes of:
10 deadlifts (101/75kg) Masters 55+ 85/55kg, Scaled 50/35kg
20 box jumps (30/24″) Masters 24/20″, Scaled 24/20″ step ups
Post number of rounds and scaling
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Three rounds for max reps of:
30 seconds of power snatch, 30 seconds rest (70/45kg)
25 seconds of power snatch, 35 seconds rest
20 seconds of power snatch, 40 seconds rest
15 seconds of power snatch, 45 seconds rest
10 seconds of power snatch, 50 seconds rest
No additional rest after the rounds, post total number of repetitions
Thursday’s 5pm Open Training Hour

Friday’s WOD at 7 and 9am and again at 3 and 5pm
Four rounds for time of:
400m run
200m farmer’s carry (50/35# DBs)
Post time and load
Friday’s 4pm Open Training Hour
Saturday 9:30am BIG WOD

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

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