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Ashley B

Thursday Nov 23

HAPPY THANKSGIVING!

Sadly this is our last officially WOD as Crossfit Epidemic. Always remember where you came from! And that a location doesn't make us who we are...CFE 4 life! hahaha!

7am WOD- MEMBERS ONLY (unless you have already spoken to us about coming in)

Lumberjack 20

20 Deadlifts 275/185
400m Run
20 KBS 70/55
400m Run
20 OHS 115/85
400m Run
20 Burpees
400m Run
20 CTB Pull Ups
400m Run
20 Box Jumps 24/20
400m Run
20 DB Squat Cleans 45/35
400m Run



....Ashley ...Signing off...

Ashley B

Wednesday Nov 22

Last full day of classes :(

Warm Up/Midline-
(20min cap)
30 GHD/Weighted Sit up-30 GM/Back Ext-60 Dubs/FR
25 GHD/Weighted Sit up-25 GM/Back Ext-50 Dubs/FR
20 GHD/Weighted Sit up-20 GM/Back Ext-40 Dubs/FR
15  GHD/Weighted Sit up-15 GM/Back Ext-30 Dubs/FR

WOD-
For Time (22min cap)
3 rounds-

10 Power Snatch 115/85 (+155/105 -105/75)
20 Box Jump Overs 24/20
30 Wall Ball 

Ashley B

Tuesday Nov 21

Warm Up-
EMOM x 6
Odd- 6 Deadlifts + 12 Jumping Air Squats
Even- 6 Good Mornings + 12 V Ups


Pick 1


Strength-
3min to warm up to starting weight-
10min EMOM-
1 (3sec) Pause Back Squat + 1 Back Squat
Climbing as you see fit

Endurance-
For Time (13min cap)
Sprints (Run, Row or Bike)
500m Run/ 625m Row / 30/23cal bike
Rest 1:00
400m Run/ 500m Row / 24/18cal bike
Rest :50
300m Run/ 375m Row / 18/14cal bike
Rest :40
200m Run/ 250m Row / 12/9cal bike
Rest :30
100m Run/ 125m Row / 6/5cal bike



WOD-
4 Rounds- On the 4:00
12 Toes to Bar
15 Deadlifts 185/135 (+225/155 -155/105)
12 Burpees

*rest the remainder to each round- score= time of SLOWEST round*

Ashley B

Mon Nov 20

Warm Up-
3x 20sec
HS Hold (Nose to Wall)
Push Ups
Air Squats
Bottom of OHS Hold
Top of OHS Hold
Rest

WOD-
20min AYCE:
60 Dubs/FR/120 Singles
400m Run
15 OHS 115/85 (+155/105 -95/65)

Post WOD Midline-
Pick A or B

A) Accumulate 2:00 L Sit on Paralettes
*Every break: 10 GHD Sit Ups or 10 Weighted Sit Ups

B) Accumulate 5:00 D-Ball Hold
*Every break: 20 GHD Sit Ups or 20 Weighted Sit Ups

Ashley B

Saturday Nov 18

Warm Up-
2 Rounds:
1min- A: Burpee over partner in low plank
20sec Rest
1min- B: Burpee over partner in low plank
20sec Rest
2min MB Passing Sit Ups
20sec Rest

WOD-
Teams of 2
 For Time (32mi cap)

5 Rounds:
100m Sled Pull (Sled + 90/50)
20 Ring Dips
200m MB Run (20/14# pass as needed)
40 TTB (Mod: MB V up Or GHD)

**Do your best to partner up today with someone who can pull the same weight on the sled & use the same MB. We aren't going to be able to run everything as INDV so I'll pair you up if I have to...bahahahha**


Indv:
5 Rounds:
50m Sled Pull or 100m lighter sled
10 Ring Dips
100m Run
100m MB Run
20 TTB

Ashley B

Friday Nov 17

Warm Up-
4 Rounds (12min cap)

50 Dubs (Mod: 25 Dubs or 10 Attempts)
50ft HS Walk (Mod: 25ft or 50 ST In/25 FO)

WOD-
For Time (30min cap)

Teams of 2
2 Rounds:
15 Clean & Jerk 165/115
400m Run together
5 Legless Rope Climbs (2:1 Pulls or 5:1 Ring Rows)
400m Run together
50 Burpees

Indv:
2 Rounds:

8 CJ
400m Run
2 Legless Rope Climbs or 3 W/ legs (6 Pulls or 15 Ring Rows)
400m Run
25 Burpees

Ashley B

Thursday Nov 16

Warm Up-
3 Rounds (30sec On-10sec Transition)
-HS Hold
-Deadlift
-HH Power Clean
-HH Power Snatch


Pick 1

Strength-
4min to warm up then,
EMOM x 10
2 Power Snatch
(Build or Across- go by feel but keep form solid aka NO PRESS OUTS!)

Endurance/Midline:
EMOM x 14
Odd: 13/10 cal Bike or 16/13 cal Row or 200m (150m) Run
Even: 15 GHD Sit Ups or Anchored Weighted Sit Up


WOD (16min)
4min AYCE:
25 SDHP 55/35 (+70/55)
15 Power Cleans 135/95 (+155/105 - 115/75)
10 Burpee Box Jump Overs 24/20

-2min Rest-

4min AYCE:
25 SDHP 55/35 (+70/55)
15 Power Cleans 115/85 (+135/95 - 95/65)
10 Burpee Box Jump Overs 24/20

-2min Rest-

4min AYCE:
25 SDHP 55/35 (+70/55)
15 Power Cleans 95/65 (+115/85 -75/55)
10 Burpee Box Jump Overs 24/20

Ashley B

Wednesday Nov 15

Warm Up (10min cap)
10-9-8-7-6-5-4-3-2-1

Strict TTB
Good morning to Back Squat 45/35


WOD (30min)

A: 8 Rounds 
:20 seconds Jumping Back Squats 45/35
:10 seconds Rest
:20 seconds Dubs/FR
:10 Seconds Rest

Rest 3:00

B: 8 Rounds
:20 seconds alternating DB Snatch 50/35 (rx2 45/25)
:10 seconds Rest
:20 seconds HSPU (Mod: Ring Push Up/ Push Up)
:10 seconds Rest

Rest 3:00

C: 8 Rounds
:20 seconds Row/Bike/KB SDHP 55/35
:10 seconds Rest
 8 Rounds
:20 seconds Sit Ups
:10 seconds Rest

On A & B you will alternate btwn the movements. On C you will do all 8 rounds on the Row/Bike/SDHP then all 8 Rounds on the Sit Ups. Mix up the Order of A,B,C if needed.

Ashley B

Tuesday Nov 14

Warm up-
3 Rounds:
10 Press
10 Back Squats or Lunges
10 Hollow Strict Ring Rows

pick 1

Strength (14.5 min)
Back Squat
4min to warm up to weight-
6 Rounds:
In a 30sec window- Max Reps @ 70%
*Rest 1:30 btwn sets*

Endurance
15min Ladder-
2-4-6-8-10-12-14...

Back Rack Reverse Lunges 115/85
TTB (Mod: Medball V Up)
*100m Run Btwn Rounds*

WOD-
13min AYCE:
7 Thrusters 155/105 (-135/85)
30 Dubs/FR/60 Singles
15 CTB Pull Ups (+7 Bar Muscle Ups)

Ashley B

Monday Nov 13

Warm Up-
EMOM x 6
Odd- 7 Power Snatch + 9 Air Squats
Even- 7 Overhead Squats + 9 V Ups

WOD-
For Time
600m Run
21 Power Snatch 135/95
600m Run
21 Overhead Squat 135/95
600m Run
21 Hang Squat Snatch 135/95

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