info@crossfitepidemic.com

Monday July 10

Warm Up (10min cap)-
5 Rounds:
100m Run
5/3 Ring Muscle Ups OR 10/6 (10 if banded) Ring Dips

WOD-
4 Rounds for Time *30min cap*
21 Wall Ball 20/14 to 10ft
200m Run w/ MB 20/14
15 Box Jumps 30/24
12 DB Snatch 50/35 (+60ish/45)

info@crossfitepidemic.com

Saturday July 8

Warm Up-
EMOM x 8:
100m Run (cut to 50m if needed)
10 V Ups or Sit Ups

WOD (29min)
5 Rounds for Max Reps:
1min: KBS 55/35
1min: Box Jumps (Mod: Step Ups) 24/20
1min: Wall Ball 20# to 10ft, 14# to 9ft
1min: Push Ups
1min: DB Snatch (alternating) 50/35
1min: REST

info@crossfitepidemic.com

Friday July 7

Warm Up/Midline Cond:
3 Rounds-
3x 20sec On/10sec Rest: Holding Rig Weighted Leg Lift Hold 25/15
-40sec REST-
60sec Weighted Plank Hold 35/25
-60sec REST-

WOD-
For Time *22min cap*
400m Run
15 Thrusters 115/85 (Rx2: 95/65)
200m Run
12 Thrusters 135/95 (105/75)
200m Run
9 Thrusters 155/105 (115/85)
200m Run
6 Thrusters 185/135 (135/95)
200m Run
3 Thrusters 205/145 (155/100)
400m Run

**Teams of 2: Run Together + DBL Reps**


info@crossfitepidemic.com

Thursday July 6

Warm Up-
Str: Group Drills w/ Pauses
End: 400m Run + 3x: 10 Air Squats/10 Push Ups/10 Sit Ups


Pick 1:

Strength-
Complex EMOM:
Min 1-3: 3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)
Min 4: REST
Min 5-7: 2 PC + 2 FS + 2 PJ (185/135)
Min 8: REST
Min 9-11: 1 PC + 1 FS + PJ (225/155)

Endurance-
Sprints EMOM:
Min 1-3: 200m Run (Mod- 150m)
Min 4: REST
Min 5-7: 18/13cal Row (Mod- 15/10cal)
Min 8: REST
Min 9-11: 50 Lateral Bar Jumps OR 13/9cal Bike (Mod- 10/7cal)


WOD-
12min AYCE:
75 Dubs/150 Singles
25 Pistols OR 50 Air Squats
25 Toes to Bar (Mod: K2C or MB V-Ups)


info@crossfitepidemic.com

Wednesday June 5

Warm Up-
:20 on/:10 transition
4 rounds-
Hang power snatch
Sit Ups
Hang clean & Jerk
Hollow Hold

WOD-
For time * 30min cap*
100 Sit Ups (rx+ GHD)
25 Power Snatch 135/95 (rx2 115/85)
5 rope climbs (10 pulls)
50 Burpees
25 Clean & Jerk 135/95
5 rope climbs (10 pulls)

info@crossfitepidemic.com

Tuesday July 4th- BULL

Classes for today were MANDATORY sign up- if you did not sign up you will not be able to participate in the WOD. 

Bull-

2 Rounds for Time (90min cap)
200 Dubs/400 Singles
50 Overhead Squats 135/95
50 Pull Ups
1 mile Run

WOD will start promptly at 30min into class time. Use that time to warm up, get pull up spots exc. 


Sign Up List-
7am:
  1. Claudia
  2. Lauren
  3. Jamie
  4. Keira
  5. Kathleen
  6. Brandon G
  7. Tim
  8. Jacob
  9. Christie
  10. Brian L
  11. Hanna
  12. Stu
  13. Laura
  14. Gabs
  15. Jaylee
  16. Robert Ray
  17. Tad
  18. Jenna
  19. Derek
  20. Nancy
  21. Caryl Lynne
  22. Rehka

9am:
  1. Jenny
  2. Juan
  3. Ashley
  4. George
  5. Breyer
  6. Lisa
  7. Maria D
  8. Dillon
  9. Rod
  10. Kelly K
  11. Connor L
  12. Brandi M
  13. Maria M
  14. Jeff M
  15. Pabs
  16. Tamara
  17. Wes
  18. Sara S
  19. Amanda
  20. Cody
  21. Noah
  22. Jessica W

info@crossfitepidemic.com

Monday July 3

Warm Up-
EMOM x 8:
Odd- 6 HPC + 8 Push Ups
Even- 6 Clean DL to Pwr Position + 8 Sit Ups

WOD (21min)

5min AYCE:
200m Run
21 Power Cleans 135/95 rx2 115/85
15 Burpee Box Jump Overs 24/20

-3min REST-

5min AYCE:
200m Run
21 Power Cleans 115/85 rx2 95/65
15 Burpee Box Jump Overs 24/20

-3min REST-

5min AYCE:
200m Run
21 Power Cleans 95/65 rx2 75/55
15 Burpee Box Jump Overs 24/20

 EC Midline:
4 Rounds-
25 Strict Weighted Sit Ups (you choose the weight)
25 Back Ext


REMINDER-
TOMORROW for July 4th we will have the WOD Bull. This wod was MANDATORY sign up and the classes are now FULL! If you did not sign up you will not be able to participate in this WOD.

info@crossfitepidemic.com

Reminders & updates:

- SUNDAY OPEN GYM: mandatory sign up 
- Tuesday July 4th "BULL"- wod by sign up only- 2 spots available for 7am (text me to get the spots!!!) 9am is FULL! 

info@crossfitepidemic.com

Saturday July 1

Warm Up-
800m Jog

WOD-
Tabata!

8 Rounds of each movement for Max Reps overall:

Regular (20sec On/10sec Off)- Sit Ups

Inverse (10sec On/20sec Off)- Front Squats 135/95
Regular: Push Ups
Inverse: Shoulders to Overhead 135/95
Regular: Box Jumps 24/20in
Inverse: Hang Power Clean 135/95

**1 min REST btwn movements**

REMINDERS:
-SUNDAY OPEN GYM: MANDATORY sign up on online class schedule by 8pm Saturday night! If no one is signed up by then Open Gym will be CANCELED!
- "BULL" Tuesday July 4th: BY SIGN UP ONLY! As of Friday @ 5:30pm there is 1 spot left for 9am and 2 spots at 7am. TEXT Ashley to confirm sign up if you want these spots!!

info@crossfitepidemic.com

Friday June 30

Warm Up-
Mini Flight Simulator (8min cap)
UNBROKEN Dubs/FR
5-10-15-20-25-30-25-20-15-10-5
or 
UNBROKEN Singles
10-20-30-40-50-60-50-40-30-20-10


WOD-
For Time *30min cap*
"Daniel"
50 Pull Ups
400m Run
21 Thrusters 95/65
800m Run
21 Thrusters 95/65
400m Run
50 Pull Ups

*Teams of 2:
100 Pull Ups
400m Run together
21 Synchronized Thrusters
800m Run together
21 Synchronized Thrusters
400m Run together
100 Pull Ups


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