We have LOTs of outdoor workout space

Thursday 201119 Five Rounder

The Intended Stimulus… is here today to ENSURE you read before class!
Today the goal is to be inverted for large chunks of time, and after round 1 you’ll be inverted with an elevated heart rate which will add to the challenge! You should choose a scaling for the HS hold that you CAN do for 1 minute. I’m not saying make it easy, but if you can only hold a handstand against the wall for 20 seconds when fresh, today is the day to maybe get inverted in the squat rack or pike on a box. After your one minute of HS hold you’ll do 12 burpees and 12 toes to bar, BUT if you had to kick down once, you’ll add 3 burpees. So, you’d end up doing 15 burpees and 12 toes to bar that round. On 3…2…1…GO it will be easy to know when a minute is up because everyone will be starting at the same time and the clock will read 1:00, but on round 2, for example, if I start my handstand at 2:55, I’ll need to hold until 3:55 without dropping to do no extra burpees. If I have to kick down, at 3:30 (25 seconds early) and don’t kick back up until 3:50, I still have 25 seconds to complete! Toes to bar should be able to be completed in 3 sets MAX! *** if you are outside- you might want to use your phone timer to keep track of your minute.

Another favorite from last year’s decathlon event… simpler times just sitting shoulder to shoulder.

Thursday’s WOD at 7 and 9am again at 4 and 5pm
5 rounds for time:
1 minute Handstand Hold*
12 Burpees
12 Toes to Bar
*= add 3 burpees to the set of 12 for each kick down or missed kick up!
Record time and scaling

Your progress tracker and results recorder.
View today’s workout and see the scoreboard.


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

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