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Ashley B

Tuesday Aug 1

Warm Up-
3 Rounds
:20 Clean Pull
:20 HH Pwr Clean
:20 Push Press
:20 Rest

Pick 1

Barbell:
Push Press
10min to Find HS
-3min to get to 80%
EMOM x 5
3 Push Press @ 80%

Endurance:
Pick either Run, Row, or Bike
Run: 1 Mile-3min Rest-800m Run
Row: 2k Row- 3 Min Rest - 1K Row
Bike: 80/64cal - 3min Rest - 40/32cal

WOD-
7min Ladder:
1-2-3-4-5-6...
Power Clean 155/105 (Rx+ 185/135 Rx2 115/75)
*30 Dubs/FR/60 Singles after each set

Ashley B

Monday July 31

Warm Up/Midline:
60 Alternating leg lifts to barbell
30 Straight leg DL 45/35
40 Alternating leg lifts to barbell
20 Straight leg DL
20 Alternating leg lifts to barbell
10 Straight leg DL

WOD-
For Time *25min cap*
5 Rounds:
20 Burpees
15 Power Snatch 75/55 (Rx+ 95/65)

(Alt for Burpees = 400m Row or 20/15cal Bike)



Ashley B

Saturday July 29

Warm Up-
EMOM x 8:
Odd: 150m Run
Even: 45ft HS Walk or 35 ST

WOD-
3 Rounds:
20 Walking Lunges w/ Plate OH 45/25
200m Run
2 Rope Climbs (4 Box Pulls)
20 Weighted Sit Ups 35/25
200m Sled Run 35/15 (+45/25)
20 Ring Push Ups

**Op: Teams of 2: Double Reps- Run together- 1 Heavier Sled switch off as needed**

Ashley B

Friday July 28

Warm Up-
4 Rounds- 25sec Hollow Hold 15sec Rest
3min to complete 400m Run w/ MB
4 Rounds- 25sec Hollow Hold 15sec Rest


WOD-
As Indv Or Teams of 2:

25min AYCE:
50 Wall Balls 20/14 to 10ft
50 Dubs/FR/100 Singles
40 Box Jumps 24/20
40 Toes to Bar
30 CTB Pull Ups
30 Burpees
20 Cleans (any style) 145/100
20 Jerks (any style) 145/100
10 Snatch (any style) 145/100
10 Ring Muscle Ups (Mod: 15 Ring Rows + 15 Ring Dips)




Ashley B

Thursday July 27

Warm Up-
3 Rounds
:30 HS Hold
:30 HH Squat Clean
:30 Run 100m
-10sec rest btwn movements-


 

Pick 1:

Strength-
8min- Find HS Strict Press
-3min to drop to 75%-
8 Rounds Inverse Tabata (10sec On, 20sec Rest)
Strict Press @ 75% of HS

Endurance-
15min AYCE:
4 Strict (deficit) HSPU or DB Strict Press (Heavy)
8 Stall Bar TTB or Strict TTB/Leg Lift
12 Box Jumps


 

WOD-
For Time *13min cap*
10-8-6-4-2
Squat Clean 135/95 (+175/115 -115/75)
200m Run


Ashley B

Wednesday July 26

Warm Up-
3 Rounds:
20sec Sit Ups
20sec Low Plank
20sec Flutter Kicks
20sec Side Plank
20sec Toe Touches
20sec Side Plank
-1min REST-


WOD (27min)-

7min AYCE:
7 Rounds of "The Chief" 115/85 (+135/95, -95/65)
Max Dubs/FR in remaining time

3min REST

7min AYCE:
6 Rounds of "The Chief" 135/95 (+155/105, -115/85)
Max Dubs/FR in remaining time

3min REST

7min AYCE:
5 Rounds of "The Chief" 155/105 (+185/125, -135/95)
Max Dubs/FR in remaining time

"The Chief"= 3 Power Cleans, 6 Push Ups, 9 Air Squats

Ashley B

Tuesday July 25

Warm Up-
3 rounds:
:20 HH Muscle Snatch
:20 Snatch Drop
:20 Front Squat
:20 Press
:20 REST

Pick 1-
Barbell:
5min to warm up to weight
EMOM x 10:
3 Power Snatch @ 75% of 1RM Snatch
**If you can keep it power but can't get 3, drop reps not weight- if you start squatting drop weight to keep it power**

Endurance:
5 Rounds-
1min: 150m Run (+200m)
1min: 25 KBS 55/35 (+ 20 @ 70/55)
1min: 50 Dubs/FR/75 Singles

WOD-
9min AYCE:
3 Ring Muscle Ups or 6 Ring Dips
9 Front Squats 135/95 (+ 155/105, - 115/75)

Ashley B

Tuesday July 25

Warm Up-
3 rounds:
:20 HH Muscle Snatch
:20 Snatch Drop
:20 Front Squat
:20 Press
:20 REST

Pick 1-
Barbell:
5min to warm up to weight
EMOM x 10:
3 Power Snatch @ 75% of 1RM Snatch
**If you can keep it power but can't get 3, drop reps not weight- if you start squatting drop weight to keep it power**

Endurance:
5 Rounds-
1min: 150m Run (+200m)
1min: 25 KBS 55/35 (+ 20 @ 70/55)
1min: 50 Dubs/FR/75 Singles

WOD-
9min AYCE:
3 Ring Muscle Ups or 6 Ring Dips
9 Front Squats 135/95 (+ 155/105, - 115/75)

Ashley B

Monday July 24

Warm Up-
400m Jog
50-35-20 Sit Ups
25-17-10 Good Morning

WOD-
For Time *30min cap*
21-15-9 DB Snatch (Alt) 50/35 (+60/45)
400m-200m-100m Run
Directly into:
21-15-9
Burpee Box Jump Over 24/20
Pull Ups (+CTB)

Ashley B

Saturday July 22

Warm Up-
Round Robin teams of 2 (10min cap)
Push Up (High Plank @ 7)
Air Squat (Mid Squat @ 7)

WOD-
26min  AYCE:
50 Box Jumps 24/20
25 Power Snatch 95/65
50 Sit Ups
25 Push Press 95/65

***Every 2min: 100m Run***

Teams of 2: Split reps as needed, use heavier weight if you want

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