Weekly CrossFit & Function Workouts 07/13/26 – 07/19/26
Monday 07/13/26Crossfit:Muscle Snatch x 4rest 2 minutes x 4 rounds+Crossfit:Sham 7 rounds for time of:11 bodyweight deadlifts100-meter sprint Function:Muscle Clean x 4rest 2 minutes x…
Weekly CrossFit & Function Workouts 07/06/26 – 07/12/26
Monday 07/06/26Crossfit &Function:A1.Crossbody Banded Row 8 reps per sideA2.DB Half Kneeling Chop x 8 reps per siderest 2:00 x 3 sets+On a 1:30 clock, complete…
Weekly CrossFit & Function Workouts 06/22/26 – 06/28/26
Monday 06/22/26Crossfit:Skill Session:EMOM 8Odd:5 Kip Swings:15 Active Hang Even:5 Hollow Rocks:15 Hollow Hold+20 Pull-ups30 Wallball Shots 20/1440 Box Jumps1,000m Bike Erg40 Box Jumps30 Wallball Shots…
Weekly CrossFit & Function Workouts 06/15/26 – 06/21/26
Monday 06/15/26CrossFit and Function:Back Squats x 2 reps @90-95% (heavy)Rest 2 minutes x 4 sets+15-12-9Thrusters 75/55Toes to Bar*25 Double Unders between rounds Function:15-12-9DB Thrusters 35/20V-ups*50…
Weekly Crossfit & Function Workouts 06/08/26 – 06/14/26
Monday 06/08/26CrossFit & FunctionBack Squat 1-1-1-1-1rest 3 minutes between heavy singles+Acid Bath500 meter Ski Erg500 meter Row11,000 meter Bike ErgAs Fast As Possible!! Tuesday 06/09/26Crossfit:AOTM…
Weekly CrossFit & Function Workouts 06/01/26 – 06/07/26
Monday 06/01/26Crossfit:Every 2 minutes, for 24 minutes:Station 1 – Back Squat x 10 repsStation 2 – Dragonflags x 4-6 repsStation 3 – Single-Arm Dumbbell Row…
Weekly CrossFit & Function Workouts 05/18/26 – 05/24/26
Monday 05/18/26Crossfit:Skill Session:3 Rounds (not for time):Beat Swings (small + controlled) x 5Hanging Knee Raises x 5Lying Toe Touches x 10https://youtu.be/GUuKxII6FoQ?si=l1d1x1KhVGM82mfRPike Compressions x 10+15-12-9Toes to…
Weekly Crossfit & Function Workouts 05/11/26 – 05/17/26
Monday 05/11/26Crossfit:Strict Press x 2 Reps Rest 30 secondsHandstand Hold x 20 secondsRest 2:00 x 5 sets+4 rounds for time of:2 Wall walks10 Push press…
Weekly CrossFit & Function Workouts 05/04/26 – 05/10/26
Monday 05/04/26Crossfit:Heavy sled push x 100ftrest 2 minutes x 4 sets+5 Rounds for time:5 Pull-ups10 Burpees to a plate300m run or 1,000m Bike Function:Heavy sled…
Weekly CrossFit & Function Workouts 04/13/26 – 04/19/26
Monday 04/13/26Crossfit:5 Squat Clean Thrusters10 Pull-ups15 Cal Bike Ergrest 3 minutes x 5 roundsFunction:5 DB Thrusters10 Ring Rows15 Cal Bike Ergrest 3 minutes x 5…