info@crossfitepidemic.com

Friday May 26

Warm Up-
EMOM x 6:
Odd: 10 Front/Air Squat + 10 Sit Ups
Even: :30sec High Plank + 10 PP/Push Ups


WOD-
Choose A or B (35min cap)

A:
'Kelly'
5 Rounds-
400m Run
30 Wall Balls 20/14 to 10ft
30 Box Jumps 24/20
*Teams of 2: Run together + 60 reps*

B:
5 Rounds-
400m Run
15 Thrusters 135/95
15 Box Jumps 33/30
*Teams of 2: Run together + 30 reps*

Reminders:
Sunday May 28th: No Open Gym
Memorial Day Monday 29th: "Murph" @ 8am (Details on FB event page)
Saturday June 10th: Strength Within Games in PSL- No class
Saturday June 24th: Frogman Swim/5k Run @ Jensen Beach

info@crossfitepidemic.com

Thursday May 25

Warm Up-
3 Rounds:
25ft HS walk/3x Walk to wall + 5 ST/30 ST (work on weight transfer & staying tight)
12 Kipping TTB (Work on kip- If your kip if perfect work strict)
100m Run


Pick 1:

Strength:
EMOM x 5:
5-4-3-2-1
Squat Clean Thruster *Add weight every round*
-3min Rest-
EMOM x 5:
5-4-3-2-1
Squat Clean Thruster *Add weight every round*

Endurance-
13min Sprints
Row: 20C/15C - Rest 1:00
Bike: 15C/10C - Rest 1:00
Run: 200m - Rest 1:00


 

WOD-
For Time *10min cap*
100 Dubs/FR/200 Singles
50 Power Snatch 75/55 (Or 25 reps @ 135/95)
25 Lateral Bar Burpees


Reminders:
Sunday May 28th: No Open Gym
Memorial Day Monday 29th: "Murph" @ 8am (Details on FB event page)
Saturday June 10th: Strength Within Games in PSL- No class
Saturday June 24th: Frogman Swim/5k Run @ Jensen Beach

 


info@crossfitepidemic.com

Wednesday May 24

Warm Up-
3 Rounds: EMOM

50ft Walking Lunges
:50sec Flutter Kicks
50ft Broad Jumps
:50sec Toe Touches

WOD-
5 Rounds (30min)
EMOM:
A) 16 DB On Shoulders Walking Lunges 55/35 (rx2 45/25)
B) 15 Push Ups
C) 12 DB Box Step Ups 20/24 w/ 55/35 (rx2 45/25)
D) 50sec Low Plank Hold
E) 200m Run
F) REST

Reminders:
Sunday May 28th: No Open Gym
Memorial Day Monday 29th: "Murph" @ 8am (Details on FB event page)
Saturday June 10th: Strength Within Games in PSL- No class
Saturday June 24th: Frogman Swim/5k Run @ Jensen Beach

info@crossfitepidemic.com

Tuesday May 23

Warm Up-
Endurance: 1000m Run
Strength: Snatch Drills

Pick 1:
Strength-
14min to Work up to HS:
1- Hang (squat) Snatch +
1- OHS
*Hang must not pass knee*

Endurance-
EMOM x 14:
Odd- 15 Wall Ball
Even- 20 Sit Ups

WOD-
"Helen"
For Time *15min cap*
3 Rounds-
400m Run
21 KBS 55/35
12 Pull Ups

Reminders:
Sunday May 28th: No Open Gym
Memorial Day Monday 29th: "Murph" @ 8am (Details on FB event page)
Saturday June 10th: Strength Within Games in PSL- No class
Saturday June 24th: Frogman Swim/5k Run @ Jensen Beach

info@crossfitepidemic.com

Monday May 22


Warm Up (15min cap)

3 Rounds-
200m Run
8HSPU/Push Ups
10 Ring Rows/Pull Ups
12 Air Squats

WOD-
For Time (25min cap)
3 Rounds:
10 Power Cleans
10 Front Squats
10 Jerks
50 Dubs/FR/100 Singles

Rx: 135/95, Rx+ 155/105, Rx2 125/85


Reminders:
Sunday May 28th: No Open Gym
Memorial Day Monday 29th: "Murph" @ 8am (Details on FB event page)
Saturday June 10th: Strength Within Games in PSL- No class
Saturday June 24th: Frogman Swim/5k Run @ Jensen Beach


info@crossfitepidemic.com

Saturday May 20

Warm Up (15min)
4 Rounds
400m Run
15 Push Ups

WOD-
For Time *25min cap*
40 Sit Ups
20 Box Jumps 24/20
20 Thrusters 95/65
20 SDHP 95/65
20 S2OH 95/65
20 OHS 95/65
20 Front Squats 95/65
20 TTB

***Perform 4 Burpees EMOM until completion- including beginning of Workout**
Scale to 3 if not able to get done under 20sec.

info@crossfitepidemic.com

Friday May 19

Warm Up-
3 Rounds:
:30 DB OH Hold (warm up weight)
:10 Rest
:30 Air Squats
:10 Rest
:30 Chin Over Bar to Hang
:10 Rest
:30 Lunges
:10 Rest


WOD-
For Time *30min cap*
50ft DB Single arm OH Walking Lunge 65/45 (rx2 55/35)
100 Dubs/200 Singles
50 Wall Balls 20/14 to 10ft
5 Rope Climbs/10 Pulls
50 Wall Balls
100 Dubs/200 Singles
50ft DB Single arm OH Walking Lunge

As teams of 2:
100ft DB Single arm OH lunge *MUST alt. in 25ft sections*
200 Dubs/400 singles
100 Wall Balls
10 Rope Climbs
100 Wall Ball
200 Dubs/400 singles
100ft DB Single arm OH Lunge *MUST alt. in 25ft sections*

info@crossfitepidemic.com

Thursday May 18

Warm Up-
EMOM x 4:
Odd: 8 Press + 12 V Ups
Even: 8 Push Press + 12 Jumping Lunges

Pick 1

Strength/OH Technique:
3 Rounds:
Min 1: 3 Strict Press @ 80% of 1RM
Min 2: 4 Push Press
Min 3: 5 Push Jerk
Min 4: 6 Split Jerk
Min 5: REST

**all done at same weight- NO "bouncing" through reps- pause 1 second in each lock out and 1 sec in catch of jerks**

Endurance:
3 Rounds:
Min 1: Wall Ball
Min 2: KB SDHP
Min 3: Box Jumps
Min 4: KBS
Min 5: REST

WOD-
For Time *15min cap*
3 Rounds-
400m Run
21 Burpees

info@crossfitepidemic.com

Wednesday May 17

Warm Up- (8min cap)
25-20-15-10-5
Dubs/FR/2x singles
Sit Ups

WOD-
For Time *30min cap*
50ft HS Walk or 35 FO/70 FI Shoulder Touches
10 TTB
10 Deadlifts 275/185
50ft HS Walk
12 TTB
12 DL
50ft HS Walk
14 TTB
14 DL
50ft HS Walk
16 TTB
16 DL

info@crossfitepidemic.com

Tuesday May 16

Warm Up-
800m Run
3 Rnds:
4 Press
8 Front Squats
12 Ring Rows

Pick 1:

Strength-
Front Squat EMOM:
Climbing in weight
Min 1 - 4: 2 PAUSE front Squats
Min 5 REST
Min 6-9: 1 PAUSE squat + 1 Front Squat
Min 10 REST
Min 11-13: 1 Front Squat

Endurance-
Pick either row, bike, run, or jump rope *if available you may change each rnd* 
3min AYCE-
12/8c Row or 10/8c Bike or 40 Dubs/80 Singles or 100m Run
12 Front Squats 95/65
-2min Rest
3min AYCE-
12/8c Row or 10/8c Bike or 40 Dubs/80 Singles or 100m Run
8 Front Squats 135/95
-2min Rest
3min AYCE-
12/8c Row or 10/8c Bike or 40 Dubs/80 Singles or 100m Run
4 Front Squats 185/125


WOD-
For Time *10min cap*
21-15-9
DB Snatch 65/45
Ring Dips

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