info@crossfitepidemic.com

Saturday April 29

Warm Up: 
3 rounds-
30sec HS hold
30sec Mid Squat Hold
30sec Hollow Hold
30sec Chin over bar Hold
*15sec rest btwn movements 


Wod-
 teams of 2:
20min AYCE:
25 Dubs/50 singles
10 TTB/GHD/Medball V Up
8 Back Rack Lunges 115/85 rx2 95/65
***must alternate in full rounds***

INDV: Rest 60sec btwn each round 

info@crossfitepidemic.com

Friday April 28

Warm Up-
5 Rounds:
Every 90sec
200m Run

WOD-
Benchmark Mash Up- For Time *35min cap*
Teams of 2:
Diane 21-15-9 DL (225/155), HSPU
Fran 21-15-9 Thruster (95/65), Pull Ups
Elizabeth 21-15-9 Squat Clean (135/95), Ring Dips
Karen 150 Wall Balls 20 to 10ft/14 to 9ft
Isabel 30 Snatch (pwr or sqt) (135/95)

INDV:
11-8-5
11-8-5
11-8-5
75 Wall ball
15 Snatch

info@crossfitepidemic.com

Thursday April 27

Warm Up-
3 Rounds:
200m Run
7 HH Power Clean
7 Front Squats
7 Push Jerk

Pick 1

Strength:
15min-
HS Power Clean + Front Squat

Endurance:
12min AYCE-
6 D-Ball Shoulders or 6 Power Cleans 155/105
12/10cal Bike - 15/12 Row - 250m Run

WOD-
For Time *12min cap*
21-15-9
S2OH 135/95 +155/105 (Rx2 115/85)
CTB Pull Ups (Rx2 Pull Ups)

info@crossfitepidemic.com

Wednesday April 26

Warm Up-
Dynamic
3 Rounds
:30 Suicide Sprint
:30 50ft  Lunges
:30 50ft Frankenstein
:30 25ft Inchworm Push Up


WOD-
For Time *30min cap*

1 Mile Run
21 KBS 70/55 or DB Snatch 65/45
21 Goblet Squats 70/55 or DB Goblet Squat 65/45
800m Run
15 KBS/ DB Snatch
15 Goblet Squats/DB Squat
400m Run
9 KBS/DB Snatch
9 Goblet Squats/DB Squat

Extra Credit Midline:
3 Rounds:

21 Medball GHD Sit Ups
7 RDL @ 65% of 1RM Back Squat

info@crossfitepidemic.com

Tuesday April 25

Warm Up-
3 Rounds:
20sec ON-10sec Trans.
Front Squat 45/35
Wall Facing Squat Hold
Press 45/35
HS Hold


Pick 1:

Strength:
5min to warm up/stage weight:
15min to complete:
10 C&J 185/135 rx2 155/105
8 C&J 205/145 rx2 165/115
6 C&J 225/155 rx2 175/125
4 C&J 245/165 rx2 185/135
2 C&J 265/175 rx2 205/145

Endurance:
EMOM x 20-
Odd: 12/10 cal Row or 10/8 cal Bike
Even: 20 Sit Ups

WOD (12min)

3min AYCE:
15 Power Snatch 95/65 rx2 75/55
15 OHS 95/65 rx2 75/55
AYCE: Lateral Burpees
90sec REST

3min AYCE:
12 Power Snatch 115/85 rx2 95/65
12 OHS 115/85 rx2 95/65
AYCE: Lateral Burpees
90sec REST

3min AYCE:
9 Power Snatch 135/95 rx2 115/75
9 OHS 135/95 rx2 115/75
AYCE: Lateral Burpees

info@crossfitepidemic.com

Monday April 24

Warm Up-
EMOM x 8
Odd: 10 Good Mornings
Even: 5 Pull Ups/ring row + 5 TTB/V Up

WOD-
For Time *32min cap*
2 Rounds:
200m Run/250m Row/12-10cal Bike
26 Hand Release Push Up
200m Run
26 KBS 55/35
200m Run
26 GHD Sit Ups/ Weighted Sit Ups 45/35
200m Run
26 Deadlifts 155/105
200m Run
26 Wall Balls
200m Run
26 Box Jumps 24/20

info@crossfitepidemic.com

Saturday April 22

Warm Up-
4 Tabata rounds: air squats
1:00 high plank
4 Tabata rounds: sit ups
1:00 low plank

Wod-
For time *40min cap*
800m run
50 Back Squat 135/95
50 Push Ups
800m run
35 Back Squats 135/95
35 Push Ups
800m run
20 Back Squats 135/95
20 Push Ups
800m Run

(Rx= bar from floor)

info@crossfitepidemic.com

Friday April 21

Warm Up-
3 Rounds:
200m Run
1 lap around rig Bear Crawl

WOD-
For Time *35min cap*
(indv)
5 Legless RC
10 Bar Facing Burpees
20 Deadlifts 275/185
20 Bar Facing Burpees
30 HSPU (DB push press)
30 Bar Facing Burpees
30 HSPU (DB push press)
20 Bar Facing Burpees
20 Deadlifts 275/185
10 Bar Facing Burpees
5 Legless RC

Teams of 2:
For Time *35min cap*
10 Legless RC
20 Bar Facing Burpees
40 Deadlifts 275/185
40 Bar Facing Burpees
60 HSPU (DB push press)
60 Bar Facing Burpees
60 HSPU (DB push press)
40 Bar Facing Burpees
40 Deadlifts 275/185
20 Bar Facing Burpees
10Legless RC

info@crossfitepidemic.com

Thursday April 20

Warm Up-
2 Rounds:
:20 Power Clean
:15 Power Clean catch HOLD
:20 Power Jerk
:15 Power jerk catch HOLD
-30sec Rest-
:20 HH Squat Clean
:15 Bottom of Squat HOLD
:20 Split Jerk
:15 Split jerk catch HOLD
-30sec Rest-

Pick 1

Strength:
20min:
Clean & Jerk
Work to HS
then 80% x 2 x 3- Resting 1:00 btwn sets

Endurance:
20min AYCE:
30/20 cal Row or 20/15cal Bike
20 Sit Ups
10 C&J 95/65

WOD:
8min AYCE
5-10-15-20-25-30....
DB Thrusters 45/25 (+50/35)
Pull Ups

info@crossfitepidemic.com

Wednesday April 19

Warm Up-
1:00 Singles
:20 Rest
1:00 Dubs (attempts)
:20 Rest
1:00 HR Push Ups
:20 Rest
1:00 Jumping Air Squats

WOD-
For Time *30min cap*
5 Rounds :
400m Run
10 Bench Press 185/125 (-155/105)
5 High Box Jumps 36 (2x45#)/30
**This should be a HIGH box jump- something you have to think about! If you aren't comfortable jumping high do 10 reps**

Extra Credit:
Accumulate 2:00 in each hold:
- HS Hold
- D Ball Hug
- Back Ext Hold



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