Monday 06/23/25
Crossfit & Function:
Every 90 seconds x 8 sets:
Power Cleans x 4 reps
Start at 60% and build over the course of eight sets; keep these touch and go
+
10-9-8-7-6-5-4-3-2-1
DB Front Squats (50/35)
*30 Double Unders between sets
Tuesday 06/24/25
Crossfit & Function:
Dumbbell Bench Press Testing
Set 1 – 10 reps @ light weight
Set 2 – 8 reps @ medium weight
Set 3 – 6 reps @ medium to heavy weight
Sets 4-6 – 4 reps @ heavy weight (Find 4RM!)
Rest 2:00 between sets
+
Ski x 12/9 cal (SPRINT)
8 V-ups
REST :90 x 5 sets
Wednesday 06/25/25
Fiona’s AOTM
Crossfit:
A1.Ring Muscle-up x 2-3 reps
A2.Seated box jump x 5 reps
rest 2 minutes x 3 sets
+
AMRAP 20
5 Devil’s Press 35/20
10 DB Step-ups
10 Pull-ups
200m Run
Function:
A1.Eccentric Pull-up x 4 reps (jump up, lower for 4 seconds)
A2.Slamball x 5 reps
rest 2 minutes x 3 sets
+
AMRAP 20
5 Russian KBS 70/53
10 KB Goblet Lunges
10 Pull-ups
200m Run
Thursday 06/26/25
Crossfit & Function:
EMOM 30
Station 1- Bike Erg 10/7 Cals
Station 2- :40 Max shuttle runs
Station 3- :30 SB Hold
Station 4- 12/8 cal Row
Station 5- Rest
Friday 06/27/25
Crossfit & Function:
Paul
5 rounds for time of:
50 double-unders
35 knees-to-elbows
50ft Overhead Walk w/DBs (40/20)
Saturday 06/28/25
Crossfit & Function:
Pride Event!
Buy in: Partner 300m Run
60 alt. DB snatch
50 box jump overs
40 alt. clean and jerks
30 Burpees
20 Goblet Squat w/ DB
10 synchro plank taps (1R/ 1L = 1 rep)
100 cal row / cal bike
REST 2:00
10 Synchro Sit Ups
20 T2B
30 Burpees
40 SA Push Press
50 box jumps
60 DB Deadlifts (1 DB)
200 double unders
Buy out: 300 m Partner Run
Sunday 06/29/25
Crossfit & Function:
“You go, I go”
10 RFT
200m Run
10 DB Box Step Overs (24/20) (50/35)
Buy In: 25 Burpees *done together*
Cash Out: 25 Burpees *done together*