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

Wednesday Nov 1st

Warm Up-
3 Rounds:
8 Press
8 Good Mornings
8 Deadlifts
then set up for WOD

WOD-
Bradshaw 
For Time (35min cap)
10 Rounds:
3 HSPU (Mod: 6 Push Ups)
6 Deadlifts 225/155
12 Pull Ups
24 Dubs/FR/48 singles

Ashley B

Tuesday Oct 31

WE WILL BE HAVING 5:30 & 6:30PM CLASSES TONIGHT!!!

IF YOU DID NOT RECEIVE THE EMAIL YESTERDAY REGARDING THE  GYMS FUTURE CONTACT US SO WE CAN GET YOU A COPY!

Happy Halloween!!!

Warm Up-
 2 Rounds 20sec each
Clean Deadlift to power position
HH Power Clean
Power Jerk
-20sec Rest-
Snatch DL to power position
HH Power Snatch
Snatch Balance/OHS


Pick 1-

Strength (15 min)
Snatch Balance OR OHS depending on your level
3 min to warm up movement
Every 90sec x 8
2 Reps *Start at 50% of your 1RM Snatch & try to build every round*

Endurance (15min)
2 Rounds
90sec: Run 100m + Max rep Jumping Air Squats
90sec: Run 100m + Max rep Ring Rows
90sec: Run 100m + Max rep Jumping Lunges
90sec: Run 100m + Max rep Push Ups
90sec: Run 100m + Max rep V Ups

100m Run= 125m Row or 7/5cal Bike


WOD-
For Time (16 min cap)
15-12-9
Lateral bar Burpees
Power Snatch 95/65 (+115/85)

directly into...

30-24-18 Dubs/FR
15-12-9 Clean & Jerks 95/65 (+115/85)


Ashley B

Monday Oct 30

Warm up/midline:
60 Weighted Sit Up  (BH)
30 Strict ttb
150m farmers carry 55/35
*complete In any order*

WOD
For time (30min cap)
1 round kelly
2 rounds helen
1 round Kelly

400m Run, 30 wall ball, 30 box jumps 24/20
400m Run, 21 kbs 55/35, 12 pull ups
400m Run, 21 kbs 55/35, 12 pull ups
400m run, 30 wall ball, 30 box jumps

Ashley B

Oct 29

Warm Up-
2 Rnds
1 min Singles
-15sec Rest-
30sec Hollow Hold
-15sec Rest-
1 min Dubs (attempts)
-15sec Rest-
30sec Hollow Hang from Rig
-15sec rest-

WOD-
For Time (8min Cap- rest remainder of cap)
20 Sit Ups
20 KBS 55/35
20 TTB
20 Wall Ball
40 Dubs
20 Pistols (20 HIGH step Ups)

@ 8:00 For Time (12min cap- rest remainder of cap)
30 Sit Ups
30 KBS 55/35
30 TTB
30 Wall Ball
60 Dubs
30 Pistols (30 HIGH step Ups)

@ 20:00 For Time (15min cap)
40 Sit Ups
40 KBS 55/35
40 TTB
40 Wall Ball
80 Dubs
40 Pistols (40 HIGH step Ups)

Ashley B

Friday Oct 27

Warm Up-
EMOM: 2 Rounds
1- V Ups
2- Air Squats
3- HPC w/ 2sec pause in catch & full stance
4- Low Plank

WOD-

(INDV)
30min AYCE-
30 Hang Power Cleans 95/65
400m Run
3 Rounds of "Cindy"

(TEAMS OF 2)
30min AYCE-
30 Sync Hang Power Cleans 95/65
400m Run together
5 Rounds of "Cindy" (1 working, switch whenever)


1 Round "Cindy"
5 Pull Ups
10 Push Ups
15 Air Squats

Ashley B

Thursday Oct 26

Warm Up-
3 Rounds (20sec each)
Deadlift
HH Squat Clean
Good Morning
Sit Up
Rest

Pick 1

Strength-
5min To warm up to starting weights then-

On the min x 10- (building)
Min 1-6- 3 Deadlift
Min 7- REST
Min 8- 3 DL
Min 9- REST
Min 10- 3 DL

Endurance-
5min to complete 100 Sit Ups, Then-

EMOM x 10-
4 Burpees
9 KBS 55/35
14 Jumping Lunges
(+ 5-10-15)

WOD-
For Time (14min cap)

2 Rounds:
400m Run
75 Dubs/75 FR/150 Singles
12 Squat Cleans 135/95 (+155/105 -115/75)

Ashley B

Wednesday Oct 25

Warm Up/Running intervals:
Start- Run 800m
@ 5:00 - Run 400m
@ 8:00 - Run 200m 
@ 10:00 - Run 400m
@ 13:00 - Run 800m

WOD-
For Time (20 min cap)
4 Rounds:
21 DB Deadlifts 50/35 (+65/45 -45/25)
15 Box Jump Overs (all the way over) 24/20 (Mod: Build Smaller Box)
9 DB Push Jerks

Ashley B

Tuesday Oct 24

Warm Up-
Str: Snatch Drills
End: 3x 10 Air Squats, 10 Push Ups, 10 Sit Ups, 30sec Low Plank


Pick 1

Strength-
5 min to warm up to weight, then-
For Time (10min cap)
30 Power Snatch 155/105 or @ 75-80% of 1RM

Endurance-
8 Rounds- On the 2min:

100m Run
Max Rep Wall Balls 
REST 30sec

WOD (16min)-
4min AYCE:
15 Box Jumps 24/20
15 Burpees
15 CTB Pull Ups or Strict Pull Up
-2 Min Rest-
4min AYCE:
12 Box Jumps 24/20
12 Burpees
12 Toes to Bar
-2 Min Rest-
4min AYCE:
9 Box Jumps 24/20
9 Burpees
9 Pull Ups

Ashley B

Monday Oct 23

Warm Up-
As Group go through cues of each movement then:
3 Rnds-20sec each
Clean DL to Pwr Postion
HH Power Clean
Front Squat
Push Jerk
REST


WOD-

25min Ladder
2-4-6-8-10-12...
Power Cleans 155/105 (+185/125 -115/75)
Front Squats 155/105
Push Jerk 155/105
*400m Run


Post WOD Midline-
3 Rounds for Quality
30 sec Hanging L
15 MB GHD Sit Ups or Anchored Weighted Sit Up 45/25 BH
10 1-leg DL w/ DB 45/35

Ashley B

Sat Oct 21

Warm Up-
Alternating Tabata
8 x Sit Ups & Ring Plank Hold
-1min rest-
8 x Good Morning & Superman Hold

WOD-
30 min AYCE- Teams of 2

60 Pistols (Mod: 120 Lunges)
50 HSPU (Mod: Push Ups)
40 Ring Dips
30 Deadlifts 185/125 rx2 135/95
20 Power Cleans 185/125 rx2 135/95
10 Front Squats 185/125 rx2 135/95

**Partner A is completing chipping while Partner B runs 200m- When B returns switch and pick up where A left off**

Indv-
Half reps w/ 200m run btwn each movement

Next