Weekly CrossFit & Function Workouts 09/08/25 – 09/14/25

Monday 09/08/25
CrossFit & Function:
Deadlift x 3 reps
rest 2:00 x 4 sets
+
2 minute clock:
10 Deadlifts 155/105
Max calorie row with remaining time
2 Min Rest between rounds
x 3 rounds

Tuesday 09/09/25
CrossFit & Function:
4 Sets:
3 Push Press@70-80% of max
1 Strict Weighted Pull-up
rest 2 minutes between sets
+
5 Rounds
100m run
5 Toes to Bar
10 DB Push Press (50/35)

Wednesday 09/10/25
CrossFit:
Tabata sit-ups
Tabata bike calories
Tabata Hang Power Snatches 75/55
Tabata bike calories
Function:
Tabata sit-ups
Tabata bike calories
Tabata Russian KBS 53/35
Tabata bike calories

Thursday 09/11/25
CrossFit & Function:
E2MOM 30
0-2:00 350m/250m Row
2:00-4:00 15 Burpees
4:00-6:00 14 Alt DB Box Step-ups (50/35) 20″

Friday 09/12/25
CrossFit:
Push Jerk x 1 rep
rest 2 minutes x 6 sets
+
EMOM 12
1-Ski x 10/7 cal (SPRINT)
2-6 SA Devil’s Press (3/arm) (50/35)
Function:
Push Press x 1 rep
rest 2 minutes x 6 sets
+
EMOM 12
1-Ski x 10/7 cal (SPRINT)
2- 12 Russian KBS (53/35)

Saturday 09/13/25
CrossFit & Function:
Partner Kalsu!
100 Thrusters for time between you and your partner (135/95)
*Partner 1 does 5 burpeese then chips away at thrusters
*Partner 2 rests
** alt. rounds
*Done when you get to 100 total thrusters

Sunday 09/14/25
CrossFit & Function:
Groups of 2:
AMRAP 25:
1000m Ski
50 Medball Situps *pass the medball at the top of situp
30 DB Floor Press(50/35)
20 DB Bent Over Rows (50/35)