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

info@crossfitepidemic.com

Monday May 15

Warm Up-
3 Rounds- :30 On/:10 Transition
Good Morning
Burpee Bar Touch
Deadlifts
Sit Up

WOD-
For Time *25min cap*
5 Rounds-
9 Power Cleans 135/95 rx2 115/85
15 Push Ups
21 Air Squats
200m Run

Extra Credit Midline-
3 Rounds
30 GHDSU or Anchored feet BB OH Sit Ups 45/35
15 Deadlifts 225/155 +275/185 (something you can do 15 unbroken)



info@crossfitepidemic.com

Saturday May 13

Warm Up-
800m Run

WOD-
For time

Angie meets Isabel

40-30-20-10

Pull Ups
Push Ups
Air Squats
Sit ups
**At the start of the wod & after each round complete 6 Squat Snatch 135/95**

+ weighted pull ups, push ups & squats, if you have a vest wear it for those movements


As teams of 2:
Bar hang during pull ups
High plank during push ups
Mid Squat during air squats
Hollow Hold during sit ups
12 Squat snatch- MUST alt. Reps

info@crossfitepidemic.com

Friday May 12

Warm Up-
Groups of 2:
Round Robin 10-1
PVS OHS @7 Hold bottom of Squat*
Sit Ups @ 7 Hold Hollow

WOD-
(Indv)
For Time *30min cap*
21 Overhead Squats 155/105
200m Run
21 Power Cleans 155/105
400m Plate Run 45/35
21 Ring Muscle Ups (rx2: Bar/banded Mod: 21 RR + 21 Dips)
400m Plate Run
21 Power Cleans
200m Run
21 Overhead Squats

Teams of 2:
For Time *30min cap*
42 Overhead Squats 155/105
200m Run together
42 Power Cleans 155/105
800m Plate Run 45/35 (in 100m intervals)
42 Ring Muscle Ups (rx2: Bar/banded Mod: 42 RR + 42 Dips)
800m Plate Run (in 100m intervals)
42 Power Cleans
200m Run together
42 Overhead Squats

info@crossfitepidemic.com

Thursday May 11

Warm Up-
3 Rounds-
25ft:
-Lunges
-Squat/Broad Jumps
-Duck Walk
-Frankenstein
-HS Walk or 25 ST

Pick 1

Strength:
Climbing in Weight

EMOM
Min 1-4: 3 Back Squats
Min 5-8: 2 Back Squats
Min 9-12: 1 Back Squat

Endurance:
5 Rounds:
Min 1: 12/10 cal Row or 10/8 cal Bike (+15/12 row or 12/10 Bike)
Min 2: 15 Back Squats 115/85 *from floor* (+135/95)
Min 3: 2 Rope Climbs (4 Box Pulls)


WOD-
12 min AYCE:
12 Weighted Sit Ups (65/45)
10 DB Snatch (65/45)
8 Weighted Pistols (65/45) (rx2: 16 Lunges)



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