Weekly CrossFit & Function Workouts 02/10/25 – 02/16/25

Monday 02/10/25
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 02/11/25
CrossFit:
Ring Dips x 6-8 reps
rest 2 minutes x 3 sets
+
AMRAP 14:
15 Dumbbell Floor Press (50/35)
30 Sit-ups
60 Double Unders
* Score: Rounds + Reps

Function:
DB Skullcrushers x 10-12 reps
rest 2 minutes x 3 sets
+
AMRAP 14:
15 Dumbbell Floor Press (50/35)
30 Sit-ups
60 Single Unders
* Score: Rounds + Reps

Wednesday 02/12/25
CrossFit:
Every :90 for 9 minutes
Snatch High Pull + Power Snatch
+
21-18-15-12-9-6-3 Reps For Time
Hang Power Snatch(75/55)
Lateral Burpees over bar

Function:
Every :90 for 9 minutes
2 Snatch Grip Deadlifts
+
21-18-15-12-9-6-3 Reps For Time
Hang Power Snatch(75/55)
Lateral Burpees over bar

Thursday 02/13/25
CrossFit & Function
EMOM x 30
Minute 1 – Sandbag Hold x 20-30 seconds
Minute 2 – :30 L-Tuck
Minute 3 – Heavy KB Farmer’s Hold x 20-30 seconds
Minute 4 – 10/7 cal ski
Minute 5 – Rest


Friday 02/14/25
CrossFit:
Power Clean + Hang Power Clean + Hi Hang Power Clean
rest 2 minutes x 4 sets
+
21-15-9
Deadlifts (225/155)
9-7-5
Wall walk

Function:
Deadlifts x 3 reps
rest 2 minutes x 4 sets
+
21-15-9
Deadlifts (225/155)
9-7-5
Wall walk

Saturday 02/15/25
CrossFit:
40 Ring Muscle-Ups
80 calorie Row
120 Empty Barbell Thrusters
*Partition any way

Function:
40 Pull-ups
80 calorie Row
120 Empty Barbell Thrusters
Time Cap: 20 minutes

Sunday 02/16/25
CrossFit & Function
Buy in: 1,600m/1,200m ski

Then…
12 Rounds Alt.
10 DB Bench Press
15 Lying Leg Tucks
20 Double Unders

Buy out: 800m/600m ski