Weekly CrossFit & Function Workouts 06/15/26 – 06/21/26
Monday 06/15/26
CrossFit and Function:
Back Squats x 2 reps @90-95% (heavy)
Rest 2 minutes x 4 sets
+
15-12-9
Thrusters 75/55
Toes to Bar
*25 Double Unders between rounds
Function:
15-12-9
DB Thrusters 35/20
V-ups
*50 Single Unders between rounds
Tuesday 06/16/26
Crossfit:
A1.Close Grip Bench Press x 6-8 reps
A2. Ring Pull-ups x 6-8 reps
rest 3 minutes x 3 sets
+
EMOM 12
Even- 10/7 cal Ski
Odd- 12 DB Floor Press Press 35/20
Function:
A1.Close Grip Bench Press x 6-8 reps
A2.PVC Band Lat Pulldowns x 6-8 reps
rest 3 minutes x 3 sets
+
EMOM 12
Even- 10/7 cal Ski
Odd- 12 DB Floor Press 35/20
Wednesday 06/17/26
CrossFit:
3:00 AMRAP:
15 Hang Power Cleans 75/55
10 Burpees
6 Lateral Box Jumps 20″ (3/side)
Rest 3:00 Between AMRAPs x 5 rounds
Pick Up Where You Left Off
Score: Rounds + Reps
Function:
3:00 AMRAP:
15 KB Hang High Pulls 53/35
10 Burpees
10 Lateral Line Hops
Rest 3:00 Between AMRAPs x 5 rounds
Pick Up Where You Left Off
Score: Rounds + Reps
Thursday 06/18/26
Crossfit & Function:
75-50-25 reps for time of:
Wall-ball shots
AbMat sit-ups
Bike calories*
*Women bike 60-40-20 calories
Friday 06/19/26
Crossfit:
8 DB Bicep Curls Alt
8 DB Z-press
rest 2 minutes x 4 sets
+
15:00 AMRAP:
5 Strict Pull-ups
10 Deficit Push-ups (3”/2”)
15 Kettlebell Swings, 70 / 53 lbScore:
Rounds + Reps
Function:
8 DB Bicep Curls Alt
8 DB Z-press
rest 2 minutes x 4 sets
+
15:00 AMRAP:
5 Strict Pull-ups
10 DB Floor Press
15 Kettlebell Swings, 70 / 53 lbScore:
Rounds + Reps
Saturday 06/20/26
Crossfit:
Tempo Back Squat x 3 reps
rest 2 minutes x 4 sets
+
Every 3 minutes for 15 minutes:
15 Turkish sit-ups
12 Box Step-ups
9 Front Squats 75/55
Function:
Tempo Goblet Squat x 6 reps
rest 2 minutes x 4 sets
+
Every 3 minutes for 15 minutes:
15 Medball sit-ups
12 Reverse Lunges
9 KB Goblet Squats
Sunday 06/21/26
Team WOD:
5 Rounds For Time:
800m row
20 Sumo Deadlift High Pulls
60 Double Unders or 100 Single Unders
*split reps