Reps

Strength

:15 On/:45 Off x 8 Sets:

Max Deadlifts

*Weight at 6-7 RPE
*Same Weight Across All Sets
*Touch & Go or Singles

Reps

Metcon

AMRAP 10:

Max Alternating Dumbbell Snatches (50/35)*

Every 2:00 [Starting at 0:00]:
200m Run

*RX+: Dumbbell: (70/50)

*CompTrain Inspired Workout

Weight

Strength

On The 3:00 x 4 Sets:

7-5-3-1 Back Squats

*Start at 6-7 RPE & Build Across

Reps

2025 SoCal Wodapalooza Workout "Pier Pressure"

6-6-7 Intervals:

Buy In:
32/24 Calorie Row*
8 Wall Walks*
32 Wall Balls (20/14)*

In Remaining Time Accumulate:
32 Bar Muscle-Ups*

Rest 1 Minute Between Rounds

RX+:
*36/28 Calorie Row
*10 Wall Walks
*36 Wall Balls (30/20)
*Accumulate: 36 Bar Muscle-Ups

No class as we go out to support OpenWaters 9/11 workout at HB High School!

Time

2025 SoCal Wodapalooza Workout 1

Teams of 2

For Time:
50 Synchro Toes To Bar
60/48 Calorie Fan Bike
1 Mile Run
60/48 Calorie Fan Bike
50 Synchro Toes To Bar

Time Cap: 35 Minutes

Weight

Strength

10 Sets:

1 Snatch Balance + 1 Overhead Squat

Rest 1:30 Between Sets

*Start at 5-6 RPE & Build Across

Time

Metcon

For Time:

2 Rounds:
12 Bar Facing Burpees*
8 Hang Power Snatches (95/65)*

Directly Into...

2 Rounds:
12 Bar Facing Burpees*
8 Power Snatches (95/65)*

Directly Into...

2 Rounds:
12 Bar Facing Burpees*
8 Overhead Squats (95/65)*

RX+: 12 Handstand Push-Ups
RX+: Power Snatches, Overhead Squat, Squat Snatches (135/95)

Time Cap: 12 Minutes

Calories

Metcon

AMRAP 4 x 5 Rounds:

75 Double Unders*
25 Wallballs (20/14)
Max Calorie Fan Bike

Rest 1 Minute Between Rounds

*115 Single Unders

Weight

Strength

On The 2:00 x 6 Sets:

*2 Squat Cleans or 2 Power Cleans
*Complete As Singles
*Start at 6-7 RPE & Build Across

Time

Metcon

For Time:

50 Deadlifts (135/95)*
40 Pull-Ups
30/24 Calorie Row
20 Chest To Bar Pull-Ups
10 Power Cleans (135/95)*

*RX+: (185/135)

Time Cap: 16 Minutes

*CrossFit.com Inspired Workout

Time

Metcon

For Time:

500/400m Row
30 V-Ups*
100' Dual Dumbbell Walking Lunges (50's/35's)

*Dumbbells: Farmer's Carry
*RX+: 30 GHD Sit-Ups

Time Cap: 18 Minutes

Time

Accessory

For Quality:

21-15-9 Weighted GHD Hip Extensions*
9-15-21 Dumbbell Bench Press (50's/35's)*

*Athletes Choose Load For Hip Extensions
*GHD Subs: Barbell Good Mornings or Supermans
*RX+: (70's/50's)

Time Cap: 12 Minutes

Time

Metcon

Teams of 2

3 Rounds For Time:
800m Team Run
50 Burpee Box Jump Overs (24"/20")
30 Thrusters (115/85)

Time Cap: 35 Minutes

Time

Metcon

For Time:

30/24 Calorie Fan Bike

6 Rounds:
30 Double Unders
12 Alternating Dumbbell Snatches (50/35)

30/24 Calorie Fan Bike

6 Rounds:
30 Double Unders
4 Single Arm Devil's Press (50/35)

30/24 Calorie Fan Bike

Time Cap: 25 Minutes

Time

Metcon

Teams of 2

For Time:
200/160 Calorie Row
160 Toes To Bar
120 Dual Dumbbell Front Rack Squats (50's/35's)*

*Partition Workout As Desired
*RX+: Sandbag Squats (100/70)

Time Cap: 30 Minutes

Weight

Strength

On The 2:30 x 6 Sets:

Deadlifts (Touch & Go)

1x7: RPE 6
2x5: RPE 7
3x3: RPE 8

Time

Metcon

For Time:

24-18-12 Dual Kettlebell Hang Cleans (53's/35's)
8-6-4 Wall Walks

Time Cap: 10 Minutes

Time

Metcon

On The 8:00 x 3 Rounds:

800m Run
2 Rounds:
10 Box Jumps (24"/20")
10 Bench Press (135/95)*

RX+: (155/105)

Score = Slowest Round

Weight

Strength

On The 1:30 x 10 Rounds:

1 Power Snatch + 1 Hang Snatch*

*Hang Stanch Can Be Power or Squat (Squat Preferred).
*Jump Ship Inspired Strength Complex

Time

Metcon

5 Rounds For Time:

20/16 Calorie Fan Bike
5 Snatches (165/115)*

*RX+: (185/135)

Time Cap: 15 Minutes

Rounds/Reps

Metcon

AMRAP 7:

60 Double Unders
30 Front Squats (45/35)
15 Push-Ups

Rest 3 Minutes

AMRAP 5:
40 Double Unders
20 Front Squats (75/55)
10 Handstand Push-Ups

Rest 3 Minutes

AMRAP 3:
20 Double Unders
10 Front Squats (95/65)
5 Strict Handstand Push-Ups

*90, 60, 30 Single Unders

Weight

Post Metcon Strength

At The 25:00:

Build To A Heavy Set of 3:
Thrusters (From The Rack)

Time Cap: 10 Minutes (35:00)

Time

Metcon

3 Rounds For Time:

400m Run
20 Hang Power Cleans (115/85)
10 Bar Muscle-Ups

RX+: (135/95)

Time Cap: 15 Minutes

Completion

Accessory

On The Minute x 12:

Minute 1: 10 Bent Over Dumbbell Row (50's/35's)*
Minute 2: 15 V-Ups*
Minute 3: Farmer's Carry (50's/35's)*

RX+:
*10 Feet Elevated Row (Ring or Bar)
*15 GHD Sit-Ups
*200' Sandbag Carry (Choose Load)

Rounds/Reps

Metcon

AMRAP 20:

500/400m Row
30 Single Dumbbell Walking Lunges (50/35)
10 Burpees To Target

Dumbbell: (50/35)

Time

Metcon

4 Rounds For Time:

60/48 Calorie Fan Bike
4 Rope Climbs
12 Synchro Power Cleans (155/105)*
4 Rope Climbs

RX+: (185/135)

Time Cap: 35 Minutes

Weight

Strength

Front Squat

3-2-2-1-1-1

*Start at RPE 7-8 & Build Across
*Low Volume, High Intensity

Time Cap: 15 Minutes

Time

Metcon

"Karen"

For Time:
150 Wallballs (20/14)*

*Every Break, Complete 250' Shuttle Run

Shuttle Run: 25' Segments

Time Cap: 15 Minutes

Time

Metcon

On The 2:30 x 8 Rounds:

15/12 Calorie Row
12 Toes To Bar

Score = Slowest Round

Completion

Accessory

3 Supersets For Quality:

12 Rower Hamstring Curls
12 Plank Kettlebell Pull Throughs (Total)*

Rest 1 Minute Between Sets

*Athletes Choose Kettlebell Weight

Time Cap; 9 Minutes