Weekly CrossFit & Function Workouts 09/22/25 – 09/28/25

Monday 09/22/25
CrossFit:
2 rounds for time:
50 alternating dumbbell snatches
40 dumbbell lunges alt 50/35
30 lateral burpees over the dumbbell

Function:
2 rounds for time:
50 alternating dumbbell snatches
40 dumbbell lunges alt 50/35
30 Squat Thrusters

Tuesday 09/23/25
CrossFit:
AMRAP 15:
12/10 Cal Row
10 Pull-ups
8 Push Press 95/65

Function:
AMRAP 15:
12/10 Cal Row
10 Pull-ups (Strict)
8 Dumbbell Push Press (50/35)

Wednesday 09/24/25
CrossFit:
On the 2:30 x 8 sets:
9 Hang Power Cleans 75/55
15 Hand Release Push-ups
21 AbMat Sit-ups

Function:
On the 2:30 x 8 Sets:
9 Kettlebell Swings (70/53)
15 DB Floor Press 35/20
21 Lying Knee Tucks

Thursday 09/25/25
CrossFit & Function:
Buy-In:
50/40 Calorie on Ski or Bike
+
Into 3 Rounds of:
100m KB Farmer’s Carry (53/35)
15 Overhead Squats (95/65)
10 Hollow Rocks
+
Cash-Out:
50/40 Calorie on Ski or Bike

Friday 09/26/25
CrossFit:
L-sit hold on rings x :20
rest :90 x 4 sets
+
AMRAP 15
20 Burpee Box Jumps (24/20)
10 DB Front Squats 35/20
5 Pull-ups

Function:
L-sit hold on box x :20
rest :90 x 4 sets
+
AMRAP 15
20 Burpee Step-ups Jumps 20″
10 KB Goblet Squats 70/53
5 Strict Pull-ups

Saturday 09/27/25
CrossFit & Function:
“THE CHIEF”
AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times

Sunday 09/28/25
CrossFit & Function:
Partner Sunday
For Time
400m Medball Run 30/20
1200/1000m Ski Erg
400m Medball Run 30/20
1200m/1000m Ski Erg