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Sat Feb 18

Screenshot_20170217-215031

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Friday Feb 17

Warm Up-
EMOM x 6:
8 KBS 55/35 + 10 Shoulder Touches

WOD-
Teams of 2:

For Time *32min cap*
500m Run Together
5 Legless Rope Climbs
5 Rounds of CTB Cindy
400m Run Together
4 Legless Rope Climbs
4 Rounds of CTB Cindy
300m Run Together
3 Legless Rope Climbs
3 Rounds of CTB Cindy
200m Run Together
2 Legless Rope Climbs
2 Rounds of CTB Cindy
100m Run Together
1 Legless Rope Climb
1 Round of CTB Cindy

*1 Round of CTB Cindy= 5 CTB Pull Ups, 10 Push Ups, 15 Air Squats*

INDV WOD:
500m Run
3 Legless Rope Climbs
3 Rounds of CTB Cindy
400m Run
2 Legless Rope Climbs
2 Rounds of CTB Cindy
300m Run
2 Legless Rope Climbs
2 Rounds of CTB Cindy
200m Run
1 Legless Rope Climbs
1 Rounds of CTB Cindy
100m Run
1 Legless Rope Climb
1 Round of CTB Cindy

info@crossfitepidemic.com

Thursday Feb 16

Warm Up-
EMOM x 6-
Odd: 10 HR Push Ups
Even: 20 Walking Lunges

Pick 1-

Strength:
5min to Warm up to Weight
Back Squat EMOM x 10:
1 Pause + 2 Regular @ 70%

Endurance:
Buy In: 800m Run (5min cap)
EMOM x 10:
10 Sit Ups + 10 Jumping Back Squats 45/35

WOD:

14min AYCE-
50 Wall Balls
40 1-arm DB Snatch 50ish/35
30 Pull Ups
20 DB Hang Squat Cleans 50ish/35

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Wednesday Feb 15

Warm Up-
Snatch and C&J Bar Path Drills

WOD:

For Overall Time *25min cap*

30 Snatch 139/95 (+155/105 -115/75)

*EMOM 15 Dubs/30 Singles

- Rest 3 min-

30 Clean & Jerk 135/95 (+155/105 -115/75)
*EMOM 6 TTB/K2C


info@crossfitepidemic.com

Tuesday Feb 14

HAPPY VALENTINE'S DAY!!

Warm Up (9min)-
6 Rounds- Every 90sec
Alternate btwn:
200m Run
20 x Shuttle Sprints Inside

Pick 1:

Strength-
12min:
Work to HS Snatch Balance off rack
*If your OHS needs a lot of work- work OHS*

Endurance/Midline:
Teams of 2-
12min AYCE:
100m-150m-200m-250m-300m....Row
Low Plank Hold
*1 person rows, 1 holds. If the person holding comes out of plank then rower must Stop until they get back into plank- Each person rows each increment*

WOD:
"Diane:
For Time *12min cap*
21-15-9
Deadlift 225/155
HSPU (Mod: DB Push Press)

Optional + WOD:
For Time *12min cap*
10-8-6-4-2 Deficit Parallette HSPU
2-4-6-8-10 Power Clean 225/155

info@crossfitepidemic.com

Monday Feb 13

Warm Up-
12min to work on muscle up transitions/attempts at muscle ups
or 4 x 9 Resting 1min btwn sets

Midline Conditioning-
3 rounds for Quality *14min to complete*
25 GHD Sit ups (or 15 Stall Bar k2e/Strict k2e)
60sec DB OH Hold 55ish/35

WOD-
For time *12min cap*
1000m Medball Run 20/14
50 Thrusters 45/65
30 Pull Ups

*Alternate + WOD:
50 Cal Row
35 Thrusters 95/35
20 Bar Muscle Ups

info@crossfitepidemic.com

Sunday Feb 12

Open Gym 10 - 12!

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Sat Feb 11

Teams of 2:

For Time
Running "Cameron"

50 Walking Lunges
25 CTB Pull Ups
50 Box Jumps 24in
25 Triple Unders/ 50 Double Unders/100 Singles
50 Back Extensions
25 Ring Dips
50 K2E
25 2 for 1 Wall Ball
50 Sit Ups
5 Rope Climbs/10 Box Pulls

Partner A Runs 200m while Partner B works on chipper- when A returns switch and B pick up where A left off

Indv Options:

Option 1: "Cameron" as listed

Options 2: 1/2 reps of Cameron  (25-13reps-3 RC) with 200m after each movement


info@crossfitepidemic.com

Friday Feb 10

Warm Up-
EMOM x 10:
6 TTB (work on kip) + 6 Pwr Clean & Pwr Jerk 45/35

WOD: (30min)
Teams of 2-

5 Rounds for As Many Reps As Possible:
1:30 Squat Cleans 135/95
1:30 Burpee DB Box Step Ups 45/25
1:30 Squat Bar Touch
1:30 REST

Indv: Same

info@crossfitepidemic.com

Thursday Feb 9

Warm Up-
Kipping HSPU Technique (10min)
or 3x10 Deficit Kipping HSPU *rest 1min btwn sets*

Pick 1:

Strength:
16min work up to a HS C&J
*take single attempts up to what is your HS attempt for the day- limit to 2 or 3 attempts at the heavier weights*

Endurance:
EMOM x 16:
Odd: 10 Push Ups + 10 DB Lunges
Even: 10 Sit Ups + 10 DB Thrusters

WOD:
15min AYCE-
30 Power Jerks 115/85
30 Box Jumps 24/20
30 Cal Row or 400m Run
30 Toes to Bar

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