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

Sat Sep 30

Warm up-
3R (20sec each)
Lunges
Sit Ups
Push Ups
Plank

WOD-
Teams of 2
200 Dubs/FR/400 singles
100 Partner Sit Ups
50 Pull Ups
40 Ring Dips
1 mile run
40 Ring dips
50 Pulls
100 Partner Sit Ups
200 Dubs/FR/400 singles

Indv:
100 Dubs/FR/200 singles
100 Sit Ups
25 Pull Ups
20 Ring Dips
1 mile run
20 Ring dips
25 Pull Ups
100 Sit Ups
100 Dubs/FR/200 singles

Ashley B

Friday Sep 29

Warm Up-
EMOM x 8
Odd: 15 (2 Count) Flutter Kicks w/ 10/5# plate
Even: 15 weighted super mans 10/5# plate

WOD-
For Time (32min cap)
Teams of 2:
50 Box Jumps each 24/20 (both @ same time)
100 OHS 75/55 rx2: 65/45
50 Box Jumps each 24/20
100 Thrusters 75/55
50 box jumps each
100 Front Squats 75/55

Indv:
50 Reps

Ashley B

Thursday Sep 28

Warm Up-
Tabata Timer (20 On/10 Off)
4x L Sits
-30sec Rest
4x HS Hold or DB OH Hold
-30sec Rest
4x Chin Over Bar

Pick 1:

Strength-
5min to warm up to weight
then
EMOM x 5: 2 (2sec Pause) Front Squats @75-80%
EMOM x 5: 2 Front Squats @75-80%

Endurance-
15min AYCE:
Buy In- 1 mile Run/1,600m Row/96/72 Cal Bike
AYCE: 
5 Pull Ups

10 Push Ups
15 Air Squats

WOD-
For Time (10min cap)
21 Bar Facing Burpees
21 Power Cleans 135/95 rx2 115/75
21 Bar Facing Burpees

Ashley B

Wednesday Sep 27

Warm Up-
EMOM x 4:

Odd- 15 Step Ups
Even- 15 Box Jumps

-1min rest-

EMOM x 4:
Odd- 15 Step Ups
Even- 15 Box Jumps

WOD-

5min AYCE:
3 Rounds-
12 Deadlifts 95/65 +135/95 -95/65
9 Hang Power Cleans
6 Push Jerks
then
AYCE: KB SDHP 55/35

-3min Rest-

5min AYCE:
2 Rounds-
12 DL 135/95 +155/105 -115/75
9 HPC
6 PJ
then
AYCE: KB SDHP 55/35

-3min Rest-

5min AYCE:
1 Round-
12 DL 155/105 + 185/135 -135/85
9 HPC
6 PJ
then
AYCE: KB SDHP 55/353r

Ashley B

Tuesday Sep 26

Warm Up-
EMOM x 6
Odd: 150m Run
Even: Strength- 10 OHS / End- 12 Goblet Squats 


Pick 1

Strength-
5min to warm up to weight
EMOM x 10:
1 (2sec) Pause OHS + 1 OHS @ 75%

Endurance-
15min EMOM:
Min 1: 200m Row / 13/9 cal Bike
Min 2: 18 KBS 55/35
Min 3: 20 Goblet Lunges 55/35


WOD-
7 min AYCE:
10 TTB
30 Dubs/FR/60 Singles

-2min REST-

7 min AYCE:
Wall Ball 20/14 to 10ft
*15 Sit Ups after each break*


Ashley B

Monday Sep 24

Warm Up/Midline:
50 Strict Sit Ups
25 Good Mornings 45/35
35 Strict Sit Ups
17 Good Mornings
20 Strict Sit Ups
10 Good Mornings 



WOD-
For Time *25min cap*
55 Power Snatch 95/65
55 Pull Ups
55 Squat Bar Touch
55 HSPU (Mod: Push Ups)

Ashley B

Saturday Sep 23

Warm Up-
Tabata (20sec On/10sec hold x 4-1min rest btwn)
-Sit Ups/Hollow Hold
-Air Squat/Mid Squat Hold
-Deadlift/Deadlifts Hold @ Midshin (45/35)
-Push Ups/Plank Hold

WOD-
CF Team series event 3

Teams of 2:
For Time (30min cap)
50 Synchronized Wall Balls 20# to 10ft / 14# to 9ft
30 Cleans (Power or Squat) 135/95 (scl: 95/65)
50 Synchronized Wall Balls
20 Cleans 185/135 (scl: 135/95)
50 Synchronized Wall Balls
10 Cleans 225/155 (scl: 155/105)

Indv:
50 WB
15 Cleans
50 WB
10 Cleans
50 WB
5 Cleans

Ashley B

Friday Sep 22

Warm Up-
3 Rounds:
10sec High Knees + 10sec Butt Kickers
20sec Back Squat
20sec Shoulder Press
20sec OH Hold
20sec REST

WOD-
As Teams of 2 Or Indv:
"Bruck"
4 Rounds (32min cap)
400m Run
24 Back Squats (from rack) 185/125
24 Jerks (from floor) 135/95

Teams of 2: Run together & Split reps, 1 working at a time

Bruck + 
4 Rounds:
400m Run
12 Back Squats 255/175
12 Jerks 185/125

(Teams of 2= 24 reps)

Ashley B

Thursday Sep 21

Warm Up-
EMOM x 6
Odd- 10 HS weight transfers + 10 hollow rocks
Even- 5- 5sec down push ups + 5 Push ups

Pick 1:

Strength-
18min
Find HS Bench Press
(3-5 sets of 5 @ 75% of HS)

Endurance/Midline-
18min AYCE:
100m Farmers Carry 55/35 ea.
50ft HS walk (50ST in/ 35ST out)
60sec Low plank hold

WOD-
8min AYCE:
8 Power Cleans 135/95 rx2 95/65
8 Burpees
16 Dubs/FR

Ashley B

Wednesday Sep 20

Warm Up-
3 Rounds
20sec On/10sec Transistion:
HS Hold
Air Squat
Hollow Hold
HR Push Up

WOD-
For Time (30min cap)

5 Rounds:
200m Run

10 Thrusters 115/85 rx2 95/65

-3min rest-

5 Rounds:
200m Run
10 HSPU (Mod: 12 Ring Push Ups)

Next