Time

Metcon

CFSC x HBKBC Collab Workout

Teams of 2

3 Rounds For Time:
60/48 Calorie Fan Bike
4 Rounds of "Kettlebell Complex"
200m Farmer's Carry

1 Round of "Kettlebell Complex:"
12 Deadlifts
9 Hang Power Cleans
6 Shoulder To Overhead
3 Front Squats

Kettlebells: (53's/35's)

Time Cap: 30 Minutes

*Partners Complete Full "Kettlebell Complex Rounds."

1 HBKBC Round of "Kettlebell Complex:"
12 Sumo Deadlifts
9 Hang Power Cleans
6 Shoulder To Overhead + Rotations
3 Front Squats

Weight

Strength

On The 2:30 x 4 Rounds:

8 Strict Press

*Start at 6-7 RPE & Build Across
*No Push Pressing or Push Jerking

Reps

Metcon

On The 3:00 x 4 Rounds:

400m Run
Max Dumbbell Repetitions

Rest 1 Minute Between Rounds

Rounds 1 & 3: Max Dumbbell Walking Lunges
Rounds 2 & 4: Max Dumbbell Bench Press

Dumbbells: (50's/35's)

*Dumbbells (2) Held In Front Rack
*Each Lunge Counts As A Rep

Time

Metcon

For Time:

120/96 Calorie Row*

*Every 1:30 [Starting at 0:00]: 12 AbMat Sit-Ups*

Time Cap: 15 Minutes

RX+: 8 GHD Sit-Ups

Completion

Accessory

For Quality:

50 Weighted Glute Bridges
35 Barbell Good Mornings
20 Rower Hamstring Curls

Time Cap: 12 Minutes

Weight

Strength

On The 1:30 x 8 Rounds:

1 Clean*

*Squat Clean or Power Clean
*Start at RPE 7-8 & Build Across

Time

Metcon

5 Rounds For Time:

64 Double Unders
32 Wallballs (20/14)
16 Chest To Bar Pull-Ups

Time Cap: 20 Minutes

Tuesday, Sep 30, 2025

Monday
Sep 29

Tuesday
Sep 30

Wednesday
Oct 1

Thursday
Oct 2

Friday
Oct 3

Saturday
Oct 4

Sunday
Oct 5

Daily Programs

Perform Prolific

Reps

Metcon

AMRAP 10:

1 Mile Run
Max Burpee Box Jump Overs (24"/20")

Completion

Accessory

Teams of 2

4 Rounds For Completion:

P1: 5 Wall Walks
P2: 150' Carry (Kettlebell or Sandbag)

Directly Into...

P1: :30 Handstand Hold
P2: 6 Cleans (Kettlebell or Sandbag)

Rest 2 Minutes Between Rounds

*Partners Complete Movement, Then Switch.

Time

Metcon

For Time:

18-15-12
Power Snatches (75/55)
Calorie Row*

Rest 3 Minutes

15-12-9
Overhead Squats (95/65)
Calorie Row*

Rest 3 Minutes

12-9-6:
Power Snatches (115/85)
Overhead Squats (115/85)

Time Cap: 24 Minutes (Including Rest)

*Women's Calories: 15-12-9 & 12-9-6

Weight

Post Metcon Strength

At The 24:00

Overhead Squat*
Build To A Heavy Set of 3

Time Cap: 12 Minutes

*Barbell Starts From Ground

Time

Metcon

5 Rounds For Time:

15/12 Calorie Fan Bike
10 Alternating Dumbbell Snatches (50/35)*
5-4-3-2-1 Rope Climbs*

Time Cap: 20 Minutes

*RX+: (70/50)
*3 Strict Pull-Ups or 5 Ring Rows Per 1 Rope Climb

Time

Metcon

Teams of 2

[0:00 - 20:00]
For Time:
1000m Run*
80 Strict Handstand Push-Ups
1000m Run*
80 Thrusters (75/55)

[20:00 - 32:00]
On The 1:30 x 8 Rounds:
1 Thruster (Each)

*Partners Complete Runs As Alternating 200m
*Build On 2nd Part For A Partner Total
*Track Weight In Comments/Notes.

Time

Metcon

For Time:

15 Dual Dumbbell Power Cleans (50's/35's)
30 Toes To Bar
45 Box Jump Overs (24"/20")
30 Toes To Bar
15 Dual Dumbbell Power Cleans (50's/35's)

Time Cap: 15 Mimutes

Time

Metcon

0:00 - 10:00:

1,000/800m Row
60 Wallballs*

10:00 - 17:00:
500/400m Row
40 Wallballs*

17:00 - 21:00:
250/200m Row
20 Wallballs*

RX+: 70-50-30 Wallballs

Completion

Accessory

3 Sets For Quality:

10 Renegade Rows*

Rest As Needed Between Sets

*Athletes Choose Load

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