Monday 12/01/25
Coach Sandy’s Take on “The Chief”
Happy Birthday Coach!
CrossFit & Function:
AMRAP 3
3 Deadlifts 95/65
6 Hang Power Cleans
9 Back Squats
rest 1 minute x 5 sets
Tuesday 12/02/25
CrossFit & Function:
Five sets:
Bench Press x 2-3 reps
Rest 2:30 minutes
+
EMOM 20
Station 1- 10/7 calorie Bike Erg
Station 2- 10-12 Push-ups
Station 3- 5-7 pull-ups
Station 4- :30 Plank or :30 Handstand Hold
Wednesday 12/03/25
CrossFit:
5 Box Jumps
10 Lateral Jumps over P-bars
rest :90 x 4 sets
+
21-18-15-12-9-6-3 Reps For Time
Thrusters (75/55 lb)
Sit-ups
Function:
5 Forward Plate Hops
10 Lateral Hops on plate
rest :90 x 4 sets
+
21-18-15-12-9-6-3 Reps For Time
DB Thrusters (35/20 lb)
Sit-ups
Thursday 12/04/25
CrossFit & Function:
1,500m/1,200m row
1,200m ski
rest 3:00
1,000m/800m row
800m ski
rest 3:00
500/400m row
400m ski
Cap 35 mins
Friday 12/05/25
CrossFit & Function:
Snatch Balance x 2 reps
rest 2 minutes x 5 sets
+
On a 2-minute clock:
20 hang power snatches 115/75
Max burpees with remaining time
Rest 2 minutes
On a 2-minute clock:
15 hang power snatches
Max burpees with remaining time
Rest 2 minutes
On a 2-minute clock:
10 hang power snatches
Max burpees with remaining time
Rest 2 minutes
On a 2-minute clock:
5 hang power snatches 115/75
Max burpees with remaining time
Saturday 12/06/25
CrossFit:
AMRAP 14
7 Muscle-Ups
50 Wall Ball Shots (20/14 lb)
100 Double-Unders
Function:
AMRAP 14
7 Pull-ups
50 Wall Ball Shots (20/14 lb)
200 Single-Unders
*2 heats, open style
Sunday 12/07/25
CrossFit & Function:
In teams of 2:
Buy in: 1,000ft KB Farmer’s Carry*
100 DB Bench Press
100 Sit-ups
100 Cal Ski Erg