Call/Text: (772) 285-4317        Info@Crossfitepidemic.com        CFE Facebook Page
Ashley B

Wed Feb 1

Warm Up-
EMOM x 6
Odd: 25ft HS Walk or 25 Wall/Box Shoulder Touches
Even: 12 STRICT leg lifts to 90

Gymnastics Conditioning:
5 Rounds for time: (12min cap)
5 Toes to Bar (K2E)
4 CTB Pull Ups (Kipping Pull Up)
3 Bar Muscle Ups (Banded MUp or Strict Pull Up)
-Rest 1min btwn sets-
*each movement must get progressively more difficult*

MOD:
5 Rounds
5 K2C
5 Jumping Pull Ups
5 Ring Rows
-Rest 1 min btwn sets-

WOD-
18min AYCE:
60 Air Squats (+ wall ball)
400m Run/40 Cal Row/ 32M-25F cal Bike *pick 1*
30 1-arm DB Snatch 65/45 (alternating)
15 OHS 135/95
5 Ring Muscle Ups or 10 Ring Dips

Ashley B

Tuesday Jan 31

Warm Up- (4min)
3 Rounds:
20sec Low to High Planks
20sec Superman Hold
20sec Hollow Hold
30sec Rest

Pick 1

Strength:
10min to warm up to weight-
starting at the 10min mark:
EMOM x 10:
Min 1-5: 1 Snatch @ 85-90% of snatch
Min 6-10: 3 Clean & Jerks @ same weight or 70ish % of CJ

Endurance:
For Time (10min cap): 800m Run + 100 sit ups
starting at the 10min mark:
EMOM x 10
Odd: 50 Dubs/FR/75 singles
Even: 20 Push Ups

WOD- (9min)
For Time *3:00 min cap*
21 Deadlifts 155/105 + 185/125
21 Lateral Bar Burpees
-1min rest-
For Time *2:30 min cap*
15 Deadlifts 155/105 + 185/125
15 Later Bar Burpees
-1min rest-
For Time *1:30 min cap*
9 Deadlifts 155/105 +185/125
9 Lateral Bar Burpees

*If you finish before the time cap- REST*

*If your lateral Burpees are not fast do regular burpees*



Ashley B

Mon Jan 30

Warm Up-
4 x 200m Run on the 90sec

WOD-
For Time *25min cap*
21-15-9
Wall Ball (20/14 to 10ft)
C2B Pull Ups (+ Bar Muscle Ups)
Thrusters 95/65
Box Jumps 30/24
KBS 55/35

Extra Credit Midline Conditioning:
30 Weighted Hip Ext (you choose weight)
3 min D-Ball or DB OH Hold

Ashley B

Sunday Jan 29

OPEN GYM 10-12!

Ashley B

Sat Jan 28

Teams of 2:

30min AYCE-

200m Sled Pull (90/70) or Prowler Push
100ft HS Walk (100 ST)
20 Tire Flips or D-Ball 100/75 or Stone 125/92 or 10 "heavy" cleans
10 Synchronized Muscle Ups or 20 Synchronized Ring Dips 

Indv:

30min AYCE-

100m Sled Pull
50ft HS Walk (50 ST)
10 Tire Flips or D-Ball or Stone
10 Muscle Ups or 20 Ring Dips


Ashley B

Friday Jan 27

Warm Up-
EMOM x 6
Odd: 20 V Ups
Even: 50ft Broad Jumps

WOD-
Teams of 2

For Time *35min Cap*
1 Mile Run
Together
100 Dubs/200 Singles
75 Cal Row/50 Cal Bike
50 Box Jump Overs 24/20
50 Clean & Jerks 135/95
10 Rope Climbs/20 Pulls

Indv:
1 Mile Run
50 Dubs/100 singles
38 Cal Row/25 Cal Bike
25 Box Jumps Overs
25 C&J
5 Rope Climbs/10 Pulls


Ashley B

Thursday Jan 26

Warm Up-
Snatch Drills w/ empty barbell

Pick 1: 15min to work on-

Gymnastics Cond:
10-8-6-4-2 Strict Pull Up (+ L Pull Up)
*10m HS walk after each set (25 Wall ST)

Strength:
Front Squat
60% x 2
70% x 2
75% x 2
80% x 2
85% x 2 x 2
*If you don't know your 1rm work up to a heavy set of 2*

Endurance:
For Time *15min cap*
30-24-18 OHS 95/65
15-12-9 Lateral Bar Burpees

WOD-
For Time *15min cap*
12 Snatch 155/105 (+165/115 -115/75)
600m run
9 Snatch 155/105 (+165/115 -115/75)
400m run
6 Snatch 155/105 (+165/115 -115/75)
200m run

*Squat or Power snatch- which ever you can do the weight with or which ever you want to practice*




Ashley B

Wed Jan 25

Warm Up-
EMOM x 12
Odd: 6 TTB + 6 OHS 45/35 (+95/65)
Even: 6 TTB + 6 Thrusters 45/35 (+95/65)


WOD-
2 Rounds for time * 25min cap*
10 1-arm DB Snatch 55+/45 (5/side)
20m 1-arm OH Walking Lunge 55+/45 (right arm)
10 1-arm DB Snatch 55+/45 (5/side)
20m 1-arm OH Walking Lunge 55+/45 (left arm)
50 Weighted sit up (feet anchored or around rig) +GHD Sit Ups

*All movements w/ same DB*
*GHD ONLY if you are extremely conditioned with the movement.*

Ashley B

Tuesday Jan 24

Warm Up-
3 Rounds:
40sec Max Lunges
20sec Rest
40sec Max HR Push Ups
20sec Rest

Pick 1: Strength or Endurance

Strength-
15min
C&J OR BACK SQUAT (follow % according to movement)

Back squat:
60%x2
70%x2
75%x2
80%x2
85%x2
90% x 2 x 2

C&J:
60%x1

70%x1
75%x1
80%x1
85%x1
90%x1
80%x1x2

Endurance-
6 Rounds for time *15min cap*
10 DB Hang squat cleans 45/25
10 Box Jumps Overs 24/20 (on & over allowed)

WOD-
3 Rounds *15min cap*
15 Power Cleans 135/95 (rx2 115/75)
30 Wall Ball (20/14# to 10ft)

Ashley B

Monday Jan 23

Warm Up-
800m Run

WOD-
"The Seven"

7 Rounds for time (35min cap)
7 HSPU (MOD: 10 push ups)
7 Thrusters 135/95 (rx2 115/85)
7 TTB
7 Deadlifts 245/175 (rx2 205/135)
7 Burpees
7 KBS 70/55
7 Pull Ups

*Use 2 bars, share bars w/ someone using same weight*

Next