Weekly CrossFit & Function Workouts 03/30/26 – 04/05/26
Monday 03/30/26
Crossfit & Function:
For Time:
500m run
40 Hang Power Snatches 95/65
60 Medball Sit-ups
80 Reverse Lunges
500m Run
Tuesday 03/31/26
Crossfit:
For Time:
50-40-30-20-10 Calorie Bike
10-8-6-4-2 Strict Pull-ups
50-40-30-20-10 Push-ups
*start one group on bikes and one group on Push-ups
Function:
For Time:
50-40-30-20-10 Calorie Bike
20-16-12-8-4 Ring Rows
50-40-30-20-10 DB Floor Press 35/20
*start one group on bikes and one group on DBs
Wednesday 04/01/26
Crossfit & Function:
10 Rounds
200m Run (Bike if it rains)
5 Dumbbell Burpee Deadlifts
20 Double Unders
rest :90 Between Rounds
Thursday 04/02/26
Crossfit & Function:
Bench Press x 3 reps
rest 2 minutes x 3 sets
+
130/110 Cal Ski Erg
150/130 Cal Row
*start one group on ski and one on Rower
***Partition as needed
Friday 04/03/26
Crossfit:
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115/75 lb)
5 snatches (115/75 lb)
Immediatly into
WORKOUT 15.1a
1-rep-max clean and jerk
6-minute time cap
Function:
15 hanging knee raises
10 deadlifts (85/55 lb)
5 snatches* (85/55 lb)
*ground-to-overhead allowed
Immediatly into
WORKOUT 15.1a
Saturday 04/04/26
Crossfit & Function:
20 Minute AMRAP:
400m Run
15 Pull-Ups
100ft KB Farmer’s Carry 70/53
Sunday 04/05/26
Team WOD:
Spend 2 minutes at each Station
1 Minute Max Wall Balls/1 minute Rest
1 Minute Burpee Broad Jumps/1 minute Rest
1 Minute Row for Cals/1 minute Rest
100m run/ rest for remainer of time
x 5 rounds