Time

Metcon

On The 3:00 x 8 Rounds:

Odd Rounds: 30/24 Calorie Fan Bike
Even Rounds: 500/400m Row

Score = Slowest Round

*Interval: Sprint To Earn Remaining Rest.

Weight

Strength

Every 2:00 x 8 Sets:

5-5-5-3-3-3-3-3 Bench Press

*Use Heaviest Weight For Each Set
*Start At 5-6 RPE & Build Across

Time

Metcon

12 Rounds for Time:

3 Power Cleans (135/95)*
6 V-Ups*
9 Push-Ups

*RX+: 3 Power Cleans (155/105)
*RX+: 6 Toes To Bar

Time Cap: 18 Minutes

Rounds/Reps

Metcon

AMRAP 8:

8 Double Dumbbell Thrusters (50's/35's)
10-20-30-40-50... Double Unders*

*15-30-45-60-75... Single Unders

Time

Skill/Accessory

4 Rounds For Quality:

100m Farmer's Carry (50's/35's)*
4 Wall Walks*

*RX+: (70's/50's)
*RX+:  5 Wall Walk Complexes (1 Wall Walk + 1 Wall Facing Hand Stand Push-Up)

Time Cap: 16 Minutes

Weight

Strength

5 Sets:

2 Squat Snatches
1 Power Snatch

Rest 2 Minutes Between Sets

*Keep Same Weight For Both (Squat & Power) Snatches Each Set.
*Start At 5-6 RPE & Build Across

Time

Metcon

For Time:

800m Run
40 Pull-Ups
20 Deadlifts (275/185)
40 Pull-Ups
800m Run

Time Cap: 20 Minutes

Time

Metcon

3 Rounds For Time:

48 AbMat Sit-Ups
36/28 Calorie Row
24 Single Dumbbell Box Step-Ups (50/35)(20")*

*Alternating Step-Ups

Time Cap: 18 Minutes

Time

Metcon

Teams of 2

5 Rounds For Time:
60 Synchro Double Unders*
40/32 Calorie Fan Bike
20 Dumbbell Burpees (50's/35's)

*90 Single Unders

Time Cap: 30 Minutes

Weight

Strength

Split Jerk

Build To A Heavy Set of 3

Time Cap: 15 Minutes

Time

2025 SoCal Wodapalooza Workout "High Tide"

For Time:

6/4 Rope Climbs
16 Clean & Jerks (135/95)*
80 Double Unders*
16 Thrusters (135/95)*

*RX+: 60 Heavy Rope Double Unders & Barbell (165/115)

Time Cap: 9 Minutes

Time

Metcon

3 Rounds For Time:

20 Front Rack Reverse Lunges (75/55)
400m Run
600/480m Row

Time Cap: 20 Minutes

Completion

Accessory

3 Sets For Quality:

20 Single Dumbbell Glute Bridges
20 Banded Face Pulls

Rest 1 Minute Between Sets

Time

Metcon

For Time:

Buy In: 36/28 Calorie Fan Bike

Directly Into...

21-18-15-12-9-6-3:
Toes To Bar
Box Jump Overs (24"/20")

Directly Into...

Cash Out: 36/28 Calorie Fan Bike

Time Cap: 18 Minutes

Reps

Accessory

AMRAP 1:30 x 4 Sets:

150' Carry*
Max Lateral Object Burpees

Rest 1:30 Between AMRAP's

*Carry: Farmer's, Front Rack, or Sandbag
*Athletes Choose Load

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