Weekly CrossFit & Function Workouts 06/30/25 – 07/06/25

Monday 06/30/25
Crossfit:
Fight Gone Bad
3 Rounds For Total Reps:
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest

Function:
3 Rounds For Total Reps:
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest

Tuesday 07/01/25
CrossFit & Function:
Every 5:00 x 3 Sets
8-10 Alt DB Bench Press
rest :30
4-6 Weighted Pull Ups
rest remainder time
+
5 Sets
20 Push Ups
200m Run

Wednesday 07/02/25
CrossFit & Function:
:10 Hollow Body Position Hold on Bar
rest :30
8-10 Kip Swings
rest 2:30 x 3 rounds
+
40 Sit-ups
40 DB Deadlifts 50/35
40 Single DB Box Step-ups (20″)
40 Alt. DB Snatches 50/35
40 Sit-ups
Time Cap: 15 mins
Focus: Aerobic Power

Thursday 07/03/25
CrossFit & Function:
4 sets
:20 Side Plank Left
:20 Side Plank Right
20 Floor Wipers
10 Barbell Rollouts
rest 2:00 between Rounds
+
For time:
3:00 Max Cal Bike Erg
rest:30
3:00 Max Burpees to a plate

Friday 07/04/25
July 4th Hero WOD
Nutts
For time:
10 handstand push-ups
15 deadlifts
25 box jumps
50 pull-ups
100 wall-ball shots
200 double-unders
Run 400 meters with a plate

Saturday 07/05/25
CrossFit:
AMRAP 20
200m Row
16 Prisoner Lunges Alt.
10 Single Arm Devil’s Press 50/35
* 5 per arm

Function:
AMRAP 20
200m Row
16 Prisoner Lunges Alt.
10 American KBS 53/35
* 5 per arm

Sunday 07/06/25
CrossFit & Function:
In Teams of 2
8 Rounds
Partner 1:
200m run

While Partner 2:
6-10 Medball Sit-ups
+ Max Reps Air Squat

*Partner 1 runs rounds 1,3,5,7. Partner 2 runs rounds 2,4,6,8.