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

1-1-1-1-1-1-1-1-1-1

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

WODs for Sept 30th- Oct 5th 2019

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