Weight

Strength

On The 1:30 x 6 Sets:

3 Hang Power Cleans*

*MUST Be Power Cleans.
*Same Weight Across (7-9 RPE)

Rounds/Reps

Metcon

AMRAP 12:

12 American Kettlebell Swings (53/35)
6 Shuttle Runs*

* 1 Shuttle Run = 25' Down + 25' Back

Weight

Strength

On The 3:00 x 5 Sets:

4 Pausing Back Squats*

*:03 Pause In Bottom
*All Sets Between 6-8 RPE
*Athletes Can Build Across or Same Weight Across
*Focus On Positioning & Drive Out of Bottom.

Time

Metcon

For Time:

12-10-8-6-4-2 Front Squats (135/95)*
24-20-16-12-8-4 Lateral Barbell Burpees
72-60-48-36-24-12 Double Unders*

Time Cap: 16 Minutes

*RX+: (155/105)
*Single Unders: 108-90-72-54-36-18

Rounds/Reps

Metcon

AMRAP 18:

18/15 Calorie Fan Bike*
12 Power Snatches (95/65)
6 Bar Muscle-Ups

*21/18 Calorie Row
*9 Chest To Bar Pull-Ups

Completion

Accessory

3 Supersets For Quality:

8 Dual Kettlebell Cleans (53's/35's)*
8 Partner Nordic Curls*

Rest 2 Minutes Between Sets

*RX+: 6 Sandbag Cleans
*RX+: 12 GHD Glute Ham Raises

No classes this Sunday as we will be enjoying and cheering on the competitors for the last day of Wodapalooza!

Register here (50 spots available): Register for Workout with WHOOP @ CFSC at CrossFit Surf City | PushPress

Rounds/Reps

Metcon

AMRAP 10:

5 Overhead Squats (135/95)*
10 Bar Facing Burpees

RX+: (155/105)

Weight

Post Metcon Strength

At The 16:00:

On The 3:00 x 3 Sets:
9-6-3 Front Squat

*Use Heaviest Load For Each Set
*Barbell Starts From Ground

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