Weekly CrossFit & Function Workouts 12/30/24 – 01/05/25

Monday 12/30/24
CrossFit:
Fran
21-15-9 reps for time of:
Thrusters 95/65
pull-ups

Function:
21-15-9
DB Thrusters
Ring Rows

Tuesday 12/31/24
New Year’s Eve
In Groups of 2:
(14 sets) complete:
10 Calorie Row
10 DB Bench Press
10 DB Snatches Alt.
*partners will swap every round

Wednesday 01/01/25
CLOSED

Thursday 01/02/25
CrossFit:
Back Squat x 5 reps
rest 2 minutes x 5 sets
+
30 Squat Cleans (135/95)

Function:
Sandbag Squat x 5 reps
rest 2 minutes x 5 sets
+
50 DB Squat Clean (50/35)

Friday 01/03/25
CrossFit::
A1.Handstand Push-up x 5 reps
rest :30
A2. Ring Pull-up x 5 reps
rest 2:30 x 3 sets

Function:
A1. Push Press x 5 reps (1 second pause on top)
rest :30
A2. Bench Supported DB Row 5 reps per arm
rest 2:30 x 3 sets

WOD
AMRAP 15
10 Dips
20 Alt. Hammer Curls
10 DB Push Press

Saturday 01/04/25
CrossFit/Function:
20 rounds for time of:
2 power cleans (185/125)
3 V-ups
4 chest-to-bar pull-ups

Sunday 01/05/25
CrossFit/Function:
150/120 Cal Bike *switch every 10 cal*
100 Burpees *switch however*
100 Toes To Bar *switch however