Weekly CrossFit & Function Workouts 12/15/25 – 12/21/25

Monday 12/15/25
CrossFit:
Spend 2 minutes at each Station, for 30 minutes:
Station 1 – Back Squat x 10 reps
Station 2 – Toes to Bar x 10 reps
Station 3 – Pendlay Row x 10 reps

Function:
Spend 2 minutes at each Station, for 30 minutes:
Station 1 – Sandbag Squat x 10 reps
Station 2 – V-up x 10 reps
Station 3 – Single-Arm Dumbbell Row x 10 reps per arm

Tuesday 12/16/25
CrossFit & Function:
2-3 wall walks *add wall facing push-up for advanced athletes
Rest 2 minutes x 4 sets
+
1-minute handstand hold
50 AbMat sit-ups
1-minute handstand hold
40 AbMat sit-ups
1-minute handstand hold
30 AbMat sit-ups
1-minute handstand hold
20 AbMat sit-ups
1-minute handstand hold
10 AbMat sit-ups
*Coach Amy inspired

Wednesday 12/17/25
CrossFit:
Every :90 for 9 minutes
Snatch High Pull + Power Snatch
+
15 minute Ladder
3-6-9-12-15 etc.
Burpees
Dumbell Hang Clean to overhead 50/35 (Masters 55+ 35/20)
*10 Reverse Lunges Between Rounds

Function:
Every :90 for 9 minutes
2 Snatch Grip Deadlifts
+
15 minute Ladder
3-6-9-12-15 etc.
Squat Thrusters
Dumbell Hang Clean to overhead 50/35 (Masters 55+ 35/20)
*10 Reverse Lunges Between Rounds

Thursday 12/18/25
CrossFit & Function:
For total reps:
Tabata Medball Slams
rest 1 minute
Tabata box jump-overs
rest 1 minute
Tabata push-ups
rest 1 minute
Tabata calories on the Assault Bike
*4 people per station”

Friday 12/19/25
CrossFit:
Power Clean + Hang Power Clean + Hi Hang Power Clean
rest 2 minutes x 4 sets
+
21-15-9
Deadlifts (225/155)
9-7-5
Wall walk

Function:
Deadlifts x 3 reps
rest 2 minutes x 4 sets
+
21-15-9
Deadlifts (225/155)
9-7-5
Wall walk

Saturday 12/20/25
CrossFit:
40 Ring Muscle-Ups
80 calorie Row
120 Empty Barbell Thrusters
*Partition any way

Function:
40 Pull-ups
80 calorie Row
120 Empty Barbell Thrusters
Time Cap: 20 minutes

Sunday 12/21/25
Buy in: 1,600m/1,200m ski
Then…
12 Rounds Alt.
10 DB Bench Press
15 Lying Leg Tucks
20 Double Unders

Buy out: 800m/600m ski