Weekly CrossFit & Function Workouts 10/13/25 – 10/19/25

Monday 10/13/25
CrossFit:
Every :90 x 9 minutes
1 Hang High Pull + 1 Hang Power Clean
+
50 Russian Twists 25/15lb Plate
25 Squat Cleans 115/95
50 Cal Row

Function:
Every :90 x 9 minutes:
1 DB High Pull + 1 DB Hang Power Clean (each arm)
Build across sets or maintain same weight
+
For Time:
50 Russian Twists (bodyweight or light medball)
25 DB Squat Cleans
50 Calorie Row

Tuesday 10/14/25
CrossFit:
20 wall walks RX
10 DB shoulder-to-overheads 50/35
20 crossovers
30 toes-to-bars
20 crossovers
10 DB shoulder-to-overheads
20 crossovers
30 toes-to-bars
20 crossovers
10 DB shoulder-to-overheads
*scale Wall walks to 15 or 10

Function:
For Time:
10 Wall Walks or Wall Walk Progressions (elevated feet on box or plank walk-ups)
10 DB Shoulder-to-Overheads (light-moderate)
40 Single Unders
30 Hanging Knee Raises or V-Ups
40 Single Unders
10 DB Shoulder-to-Overheads
40 Single Unders
30 Hanging Knee Raises or V-Ups
40 Single Unders
10 DB Shoulder-to-Overheads

Wednesday 10/15/25
CrossFit:
A1.Seated Box Jumps x 5 reps
A2. Box Supported DB Roiw x 5 reps per arm
rest 2 minutes x 3 sets
+
Every 2 minutes for 24
Station 1 – 8 Deadlifts 155/105
Station 2 – 800m/600m Bike Erg

Function:
A1. Seated Step-Up to Knee Drive x 5 reps per leg
A2. Box Supported DB Row x 5 reps per arm
rest 2 minutes x 3 sets
+
Every 2 minutes for 24 minutes:
Station 1 – 8 DB Deadlifts (light-moderate)
Station 2 – 600m / 400m Bike Erg (or 500m/350m Row)
Alternate stations each round

Thursday 10/16/25
CrossFit & Function:
Weighted Pull-up x 3 reps + :20 Tuck Hold on Rings
rest 2 minutes x 4 sets
+
WOD:
Crossfit Baseline
500 meter Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
Beginner: 8-10 minutes
Intermediate: 6-8 minutes
Advanced: sub 6 minutes

Friday 10/17/25
CrossFit:
50/40 Cal Bike Erg
50 Russian KBS 53/35
30 Burpee Box Jumps
50 Russian KBS 53/35
50/40 Cal Bike Erg

Function:
50/40 Calorie Bike Erg
50 Sumo KB DL (50/35)
50 Box Step-Overs (20″)
50 Sumo KB DL (50/35)
50/40 Calorie Bike Erg

Saturday 10/18/25
CrossFit & Function:
Build to a heavy complex in 20 minutes:
3 Deadlifts
2 Power Cleans
1 Push Jerk
+
25/20 Cal Ski Erg SPRINT

Sunday 10/19/25
CrossFit & Function:
AMRAP 30 (in pairs)
20 DB Floor Press 50/35
20 V-Ups
200m Run
20 DB Floor Press
20 V-Ups
200m Run