info@crossfitepidemic.com

Friday June 23

Warm Up-
3 Rounds
:20 Chin over bar to bar hang
:20 Air Squats
:20 Low Plank Hold
:20 Ring Row
*10sec btwn movements*


Gymnastic Benchmark:
For Time *10min cap*
Pick your level
- 10 Legless Rope Climbs
- 5 Legless + 5 Rope Climbs
- 10 Rope Climbs
- 20 Pinch off box to full extension
- 30 Rope Pulls (box)


 WOD-
For Time *25min cap*
400m Run or 30cal Row
30 Box Jump Overs 24/20
30 Power Snatch 95/65 rx2:75/55
30 TTB
30 Power Snatch 95/65 rx2:75/55
30 Box Jump Overs

400m Run or 30cal Row

**Teams of 2: Run 800m as alternating 100m sprints, all reps 60*


Upcoming Events:
Sat June 24th: Frogman Swim/Run @ Jensen Beach Park *Gym CLOSED*
Tue July 4th: BULL WOD 7 & 9am! (Details on FB Event- Sign up MANDATORY!)


info@crossfitepidemic.com

Thursday June 22

Warm Up-
Strength: Jerk Drills
Endurance:800m Run


Pick 1:

Strength-
5min to warm up to weight:
For Time *10min cap*
30 Jerks (From Floor as long as you are okay cleaning it)
*you pick the weight- should be aiming for 70-80% or 225/155*

Endurance-
15min EMOM:
3 Burpees
6 DB Push Press 45/25
9 Sit Ups


 

WOD-
For Time *15min cap*
21-15-9
DB Hang Squat Clean 50/35
HSPU (Mod: Box Pike HSPU, ring push ups or push ups)
*50 Dubs/100 singles after each round*


Upcoming Events:
Sat June 24th: Frogman Swim/Run @ Jensen Beach Park *Gym CLOSED*
Tue July 4th: BULL WOD 7 & 9am! (Details on FB even) Sign up MANDATORY!


info@crossfitepidemic.com

Wednesday June 21

Warm Up-
Power Clean Drills
then
3x
:30 HS Hold
:30 Jumping Air Squats
:30 High Plank Hold
:30 V Up


Gymnastics Benchmark

Pick your level:
-Max Strict HSPU then Max Kipping HSPU
-Max Ring Push Ups then Max Push Ups
-Max Knee Push Ups then Max Push Ups on toes to target


WOD (21min)
5min AYCE:
400m Run
15 Lateral Bar Burpees
AYCE- Power Cleans 135/95 rx2 95/65

-3min REST-

5min AYCE:
400m Run
10 Lateral Bar Burpees
AYCE- Power Cleans 155/105 rx2 135/85

-3min REST-

5min AYCE:
400m Run
5 Lateral Bar Burpees
AYCE- Power Cleans 185/135 rx2 155/105


Upcoming Events:
Sat June 24th: Frogman Swim/Run @ Jensen Beach Park *Gym CLOSED*
Tue July 4th: BULL WOD! (Details on FB- Sing up MANDATORY!)

info@crossfitepidemic.com

Tuesday June 20

Warm Up-
Strength: Bar Drills
Endurance:
3x
25 ft Frankensteins
25 ft High Knees
25 ft Butt Kickers
8 Burpees

Pick 1:

Strength-
5min to Warm Up to weight:
For Time *15min cap*
30 Squat Snatch
(You pick the weight- should be aiming around 77-80% or 185/135)

Endurance-
For Time *20 min cap*
Pick 1
-2 mile run
-4k row
-160/128cal bike

WOD-
For Time *15min cap*
6 Rounds-
13 Thrusters 95/65
14 Pull Ups


Upcoming Events:
Sat June 24th: Frogman Swim/Run @ Jensen Beach Park *Gym CLOSED*
Tue July 4th: BULL WOD! (Details on FB- Sing up MANDATORY!)

info@crossfitepidemic.com

Monday June 19

Warm Up-
(For Time)
100 Ab Mat Sit Ups
(+ 75 GHDSU)

Gymnastic Benchmark:
Pick your level:
Max Unbroken-
-Muscle Ups (Ring or Bar)
-Pull Ups (no bands)
-Ring Row

WOD-
25min AYCE:
10 Back Rack Reverse Lunges 155/105
10 KBS 70/55
20 Lateral Bar Jumps
200m Run


Upcoming Events:
Sat June 24th: Frogman Swim/Run @ Jensen Beach Park *Gym CLOSED*
Tue July 4th: BULL WOD! (Details on FB- Sing up MANDATORY!)

info@crossfitepidemic.com

Sat June 17

Warm Up-
3 Rounds:
30 Dubs/15 Dub Attempts/50 singles
10 Push Ups
10 Sit Ups
10 Air Squats

WOD-
For Time:
30-25-20-15-10-5
GHD Sit Up/Strict Sit Up/Weighted Strict Sit Up
Bench Press 135/95
Knees to Elbow
Back Squat 135/95

info@crossfitepidemic.com

Friday June 16

Warm Up-
EMOM x 
Odd: 5 Power Clean + 5 Front Squats
Even: 25 Lateral Bar Jumps + 12 Sit Ups

WOD-
For Time *30min cap*
3 Rounds:
800m Run
21 Power Cleans 155/105

**Teams of 2: Run together + Partner Holds Bar @ hang position during PC**

info@crossfitepidemic.com

Thursday June 15

Warm Up-
3 Rounds:
25ft-
Frankensteins
Inch Worm
Lunges
Broad Jumps

Pick 1:

Strength-
15min
Deadlift
5-5-3-3-1-1-1

Endurance-
15min AYCE:

10 Back Ext
100m Run
-Rest 30sec-

WOD-
For Time *15min cap*
1,000m Run
50 Thrusters 45/35
30 Pull Ups

info@crossfitepidemic.com

Wednesday June 14

Warm Up-
As group:
5- 3 position snatch
5- 3 position Clean
5 Jerks
20 Sit Ups

WOD-
For Time *35min cap*
21-15-9
Snatch 135/95
Anchored Weighted Sit Up 55/45 (+GHDSU)
-into:
15-12-9
C&J 135/95
Bar Muscle Ups (Mod: Strict Pull Up)
-into:
21-15-9
Bar Facing Burpees
Toes to Bar

info@crossfitepidemic.com

Tuesday June 13

Warm Up-
3 Rounds:
:20on/:10rest
Air Squat
Bottom OHS Hold
HPC
HS Hold

Pick 1:

Strength-
12min
Work up to Heavy set of 3 OHS 


Endurance-
EMOM x 12
Odd: 15/12 Cal Row
Even: 10 Strict HSPU/DB Press

WOD-
4min AYCE:
21 Hang Power Cleans 135/95 +155/105
21 Wall Ball
21 Lateral Burpees
-2min Rest-
4min AYCE:
15 Hang Power Cleans
15 Wall Ball
15 Lateral Burpees
-2min Rest-
4min AYCE:
9 Hang Power Cleans
9 Wall Ball
9 Lateral Burpees

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