Weekly CrossFit & Function Workouts 09/01/25 – 09/07/25

Monday 09/01/25
Crossfit & Function:
“Julia”
60 Calorie Row
30 Burpee Box Jump Overs 30/24
15 Thrusters 135/95
+
Partner Finisher:
Partner A: Farmers Carry (70/53) 300m
Partner B: AMRAP Sandbag Over Shoulder
1 set at each station-Done outside, if possible


Tuesday 09/02/25
CrossFit:
Every 2 minutes for 16 minutes
Intervals 1,3,5,7:
20 Push-ups
10 Strict Pull-ups
Intervals 2,4,6,8:
20 DB Reverse Lunges
20 Plank Shoulder Taps

Function:
Every 2 minutes for 16 minutes
Intervals 1,3,5,7:
20 DB Floor Press
20 DB Bent Over Rows
Intervals 2,4,6,8:
20 DB Reverse Lunges
20 Plank Shoulder Taps

Wednesday 09/03/25
Crossfit & Function:
10 Rounds
200m run
5 Dumbbell Burpee Deadlifts
20 Double Unders
rest :90 Between Rounds

Thursday 09/04/25
Crossfit:
4 minute clock:
Bike Erg 800m/600m
10 Toes to Bar
Max Cal Row with remaining time
rest 2 minutes x 4 rounds
Function:
4 minute clock:
Bike Erg 800m/600m
10 Sit-ups
Max Cal Row with remaining time
rest 2 minute x 4 rounds


Friday 09/05/25
CrossFit:
Behind the Neck Push Press x 3 reps
rest 2 minutes x 4 sets
+
AMRAP 3
6 Push-ups
9 Air Squats
12 Hang Power Snatches (75/55)
rest 2 minutes x 5 rounds

Function:
DB Z-Press x 8 reps
rest 2 minutes x 4 sets
+
AMRAP 3
6 Push-ups
9 Air Squats
12 Alt. DB Snatches
rest 2 minutes x 5 rounds

Saturday 09/06/25
Crossfit & Function:
Death by Power Clean
Every minute on the minute, until failure:
1 power clean (165/115)
2 power cleans
3 power cleans
… etc

Cashout: 50 flutter kicks+ 50 Russian Twists

Sunday 09/07/25
Crossfit & Function:
Partner Alternating – 3 Rounds Each:
100ft KB Farmer’s Carry
10 DB Floor Press
10 Sit-Ups
:20 Ski Erg (moderate pace)

In teams of 2:
Buy in: 1,000ft KB Farmer’s Carry*
100 DB Bench Press
100 Sit-ups
100 Cal Ski Erg