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)



info@crossfitepidemic.com

Wednesday May 10

Warm Up-
3 Rounds (on the 3min mark)
5 Pull Ups or Ring rows
10 Push Ups
15 Air Squats
200m Run

WOD-
For Time *32min cap*
30 Box Jump Overs  30/24 (all the way over/rx2 24/20 all the way over)
30 Pull Ups
30 Hang Power Cleans 135/95 rx2: 115/75
30 Front Squats 135/95
30 TTB
30 Push Press 135/95
30 Deadlifts 135/95
30 Wall Balls (rx: 20# to 12 ft/14# to 11 ft)
30 Lateral Burpees
30 Dubs (rx2: 60 singles)

info@crossfitepidemic.com

MURPH SHIRT PREORDER!

Murph PreOrder
This Friday May 12th will be the last day to preorder a Crossfit Epidemic Murph shirt! No extras will be ordered. Order is on the front counter at the gym! Sign up now!! *For sizing: The actual shirt is the same shirt as the black "OG" shirt*

info@crossfitepidemic.com

Tuesday May 9

Warm Up-
EMOM x 6-
Odd: 5 HHSC + 8 Press
Even: 5 HSC + 8 Push Ups

Pick 1:

Strength-
12 min: Work to a max complex:
High Hang Squat Clean (pockets) +
Hang Squat Clean (Knee) +
Squat Clean (floor) +
Overhead (Push Press, Push Jerk or Split Jerk)

Endurance-
12min AYCE:
100m Run
8 Hang Squat Cleans 95/65

WOD-
4min AYCE:
20 Box Jumps 24/20
20 Burpees
20 CTB/Strict Pull Ups
-2min REST-
4min AYCE:
15 Box Jumps
15 Burpees
15 TTB
-2min REST-
4min AYCE:
10 Box Jumps
10 Burpees
10 Pull Ups


info@crossfitepidemic.com

Monday May 8

Warm Up-
3 Rnds:
:30 HS Hold
:30 Sit Ups
:30 Bottom of Dip Hold
:30 Flutter Kicks
**10sec transition btwn movements**

Gymnastics Cond-
EMOM x 10:
Odd: 3-6 Strict HSPU or 6 Strict DB Press @ heavy as you can handle
Even: 1-2 Strict Ring Muscle Ups or 6 Strict Ring Dips

WOD-
For Time *20min cap*
21 Thrusters 95/65 +115/85
21 KBS 55/35 +70/55
400m Run
15 Thursters
15 KBS
400m Run
9 Thrusters
9 KBS
400m Run

info@crossfitepidemic.com

Saturday May 6

NO 9AM CLASS TODAY!

At home WOD: Run 5k

We will be at:

Jensen Beach 5k Run/walk to End Pediatric Brain Tumors @ Indian Riverside Park!

www.Jensenbeachrace.com

After we are having a beach day at Stuart Beach around 1:00 if you want to join! Check the CFE WODDERS facebook group for details or text Ashley 772-285-4317 =)



info@crossfitepidemic.com

Friday May 5

Warm Up-
EMOM x 6
Odd: 20sec HS Hold +10 Jumping Air Squat
Even: 20sec Plank Hold + 10 HR Push Up

WOD-
For Time *35min cap*

INDV:
400m Medball Run (20/14)
40 Box Jump Overs 24/20
40 Deadlifts 185/125
40 Wall Balls 20/14 to 10ft
40/30 Ring Dips if rx (Banded or mod=40)
40 Wall Ball
40 Deadlifts
40 Box Jump Over
400m Medball Run (20/14)

Teams of 2:
Both team mates carry MB
All Reps = 80


Next Previous