Weekly CrossFit & Function Workouts 10/20/25 10/26/25

Monday 10/20/25
CrossFit:
Back Squat x 6 reps
rest 3 minutes x 4 sets
+
8-6-4-2
Strict Pull-ups
Squat Cleans 135/95

Function:
KB Front Rack Squat x 6 reps
rest 3 minutes x 4 sets
+
8-6-4-2
Strict Pull-ups
Front Squats 135/95

Tuesday 10/21/25
CrossFit & Function:
Strict Press – 1RM
+
AMRAP 20
20 Burpees
20 Single Arm DB Push Press (10 per arm) 50/35
200 meter Ski
*start half the class on Ski

Wednesday 10/22/25
Elizabeth’s AOTM WOD
CrossFit:
7 Rounds for Time:
5 Deadlifts 95/65
5 Hang Power Cleans 95/65
25 Double Unders
10 Toes to Bar
rest :45 between rounds

Function:
7 Rounds for Time:
5 DB Deadlifts 50/35
5 DB Power Cleans 50/35
50 Single Unders
10 Ring Rows or Jumping Pull-ups
rest :45 between rounds

Thursday 10/23/25
CrossFit & Function:
A1. Rower Pike-ups x 6-8 reps
A2. Ring Support Hold x :20
rest 2 minutes x 2 sets
+
5k row/ski or 10k Bike

Friday 10/24/25
CrossFit & Function:
EMOM 16 Minutes
Minute 1 – Tempo Push-Ups x 10 reps (2 second Eccentric)
Minute 2 – 12 KB Push Press (35/25)
Minute 3 – 100ft KB Overhead Carry
Minute 4 – 15 Plate Sit-ups

Saturday 10/25/25
CrossFit & Function:
Barbells for Boobs
Grace- 30 clean and jerks for time 135/95

Sunday 10/26/25
CrossFit & Function:
6 Sets
500m Ski
20 Toes to Bar
25 Box Jumps (24/20)
30 Russian KBS (70/53)

*work partitioned however