info@crossfitepidemic.com

Monday March 27

Warm Up-
800m Jog

WOD-
17.5
10 Rounds for time (40min cap)-
9 Thrusters 95/65 rx2 65/45
35 Double Unders (rx2 Fat Rope)

info@crossfitepidemic.com

Saturday March 25

Warm Up-
Round Robin:
10-1
Sit Ups *Hollow Hold @ 7 & down*
Push Ups *Hovering push up @ 7 & down*

WOD-
Teams of 2

For Time *35min cap*

800 Run together
*100 Pull Ups
*100 Back Squats 155/105
*100 Box Jumps 24/20
*100 Kbs 55/35
800m Run together

**Partition the Pull Ups, Back Squats, Box Jumps & KBS however you want as long as you do 100 reps- must start and finish with the run**

INDV-
Same run, 50 reps on movements

info@crossfitepidemic.com

Friday March 24

Warm Up-
3 Rounds:
200m Easy Run + 100m Hard Run
1:00 Rest

WOD:
Teams of 2:
For Time (32min cap)

15 Muscle Ups (Ring or Bar)
8 Barbell Complex
6 Rope Climbs (2:1 Box Pulls or 3:1 Pinch Pulls)
400m Carry ( 1 KB 55/35 + 1 Plate 45/25)

10 Muscle Ups
6 Barbell Complex
4 Rope Climbs
400m Carry

5 Muscle Ups
4 Barbell Complex
2 Rope Climbs
400m Carry

Barbell Complex: 3 Power Cleans + 3 Front Squats + 3 Power Jerks (185/125)

INDV:
Half Reps
M.Ups= 7,5,3
Run= 200m plate carry + 200m KB carry

info@crossfitepidemic.com

Thursday March 23

Warm Up-
4 Rounds:
:30 Ring Plank Hold
:30 Wall Facing Squat Hold
:30 1 Suicide Shuttle Run
:30 Rest

Pick 1:

Strength-
5min to Warm Up/get weights-
Overhead Squat- EMOM x 10:
1-3sec Pause squat + 1 Squat
*starting around 75% of OHS- climbing in weight to HS of complex*

Endurance-
EMOM x 15:
3 Burpees
10 Sit Ups
15 Jumping Lunges

WOD-
2 Rounds-
5min AYCE:
10 Strict Pull Ups
15 HSPU (3 Wall Walks or DB PP)
100 Dubs/FR/200 singles
AYCE: Box Jumps 24/20

*2 min rest btwn rounds*

Score= Total # of box jumps completed

info@crossfitepidemic.com

Wednesday March 22

Warm Up-
EMOM x 6
Odd- 7 BTN Snatch Jerk
Even- 7 Clean drop to Squat

Midline Cond.-
3 Rounds (for Quality- 12min cap)
12 Strict TTB (rig or stall bars)
20 Weighted Back Ext or Weighted Good Mornings (You pick the weight)

WOD-
For Time (22min cap)

200m Run
10 Power Snatch 115/85 rx2 95/65
200m Run
10 Squat Clean Thrusters 115/85 rx2 95/65
200m Run
10 Power Snatch 115/85
200m Run
10 Power Snatch 115/85
200m Run
10 Squat Clean Thrusters 115/85
200m Run
10 Power Snatch 115/85
200m Run

info@crossfitepidemic.com

Tuesday March 21

Warm Up-
Hold Resting Tabata
4 Rounds- Air Squats
:30sec Rest
4 Rounds- Push Ups
:30sec Rest
4 Rounds- V Ups

Pick 1:

Strength-
5min to warm up and get weights
For Time *13min cap*
10 Thrusters 155/105 rx2 95/65
8 Thrusters 185/135 rx2 115/85
6 Thrusters 205/145 rx2 135/95
4 Thrusters 225/155 rx2 155/105
2 Thrusters 245/165 rx2 185/125
*No Rack- If one of the weight schemes don't fit you make your own, weight should be heavy*

Endurance-
Pick 1: Bike, Row or Run*Once you start on 1 movement you can not switch!!!*
For Time *20min cap*
B:30c R:40c Run :600m
Rest- 2:00
B:20c R:30c Run:400m
Rest- 1:30
B:10c R:20c Run: 200m
Rest- 1:00
B: 20c R:30c Run: 400m
Rest- 1:30
B: 30c R: 40c Run: 600m

**mod cals: bike- 21-14-7-14-21
Row: 30-23-15-23-30

WOD-
8min AYCE:
1 Legless Rope Climb
8 Hang Power Cleans 155/105
16 Anchored Weighted Sit Ups 55/45 or GHD

info@crossfitepidemic.com

Monday March 20

Warm Up-
3 Rounds:
30sec on 10sec rest/transition
GM to back squat
HS or Plank hold
SDHP
Hollow Hold

WOD-
OPEN 17.4
*1 Round for Time 25min cap (OPEN 13min AYCE):
55 Deadlifts 225/155
55 Wall Ball (20# to 10ft/ 14# to 9ft)
55 Cal Row or 400m MB Run
55 HSPU/HR Push Ups

**Open: 13min AYCE, you may continue on to finish 1 round if you wish at the time cap**

**Normal class: 1 Round for Time w/ 25min cap- may switch order to row**

info@crossfitepidemic.com

Monday March 20

Warm Up-
3 Rounds:
20sec on 10sec rest/transition
GM to back squat
HS or Plank hold
SDHP
Hollow Hold

WOD-
OPEN 17.4
*1 Round for Time (Or 13min AYCE):
55 Deadlifts 225/155
55 Wall Ball (20# to 10ft/ 14# to 9ft)
55 Cal Row or 400m MB Run
55 HSPU/HR Push Ups

**Open: 13min AYCE, you may continue on to finish 1 round if you wish at the time cap**

**Normal class: 1 Round for Time**

info@crossfitepidemic.com

Saturday March 18

Teams of 2:

30min AYCE-
Buy In: 1 mile run (together)
AYCE:
100 Dubs/FR/200 singles
50 TTB
50 DB Hang Squat Cleans 45/35
50 MB in hands V Ups

**Starting @ 10:00- EMOM 4 Burpees each**

INDV:
half reps- still 4 burpees

info@crossfitepidemic.com

Friday March 17

Warm Up-
2 Rounds
(with partner)
1:00 Passing Medball Sit Ups
:20sec Rest
1:00 15ft Medball Passes
:20sec Rest
1:00 Passing over Rig Wall Balls
:20sec Rest

WOD-

Teams of 2:
For Time (32min cap)

600m MedBall Run (1MB Per team- pass as needed) 20/14#
60 Power Cleans 135/95 rx2 115/85
30 Lateral Barbell Burpees

600m Medball Run
60 Front Squats 135/95 rx2 115/85
30 Lateral Barbell Burpees

600m Medball Run
60 Power Jerks 135/95 rx2 115/85
30 Lateral Barbell Burpees


INDV:
300m Medball Run + 300m Run
30 Reps on Barbell
15 Lateral Barbell Burpees

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