WOD

WORKOUT OF THE DAY

MONDAY

CrossFit Monday

EMOM for 30 min:

1.) 10 Burpees

2.) 5 Toes to Bar + 5 Chest to Bar Pull Ups

3.) 20 Air Squats

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Catalyst Monday

3 Rounds:

400m Run

25 Goblet Squats at 53/35#

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Competition Monday

CrossFit

+

5 Rounds:

20/20m Tire Flip

20/20m Sled Push w/ 4/3 x 45# plates

2000m Row

10 Bench Press

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TUESDAY

CrossFit Tuesday

3 - Position Snatch:

- High Hang

- Mid Thigh Hang

- Full

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Competition Tuesday

CrossFit

+

Front Squat:

- 10 x 4 reps at 70%

+

3 Sets: Max Effort

30 Cal Bike

100 Doble Unders

15 DB Thrusters at 50/35#

- Rest as needed in between

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WEDNESDAY

Catalyst Wednesday

AMRAP in 15 min:

10 DB Burpees at 45/30#

10 DB Push Press

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CrossFit Wednesday

5 Rounds:

300m Row

15 Burpees over Rower

5 Muscle Ups

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THURSDAY

CrossFit Thursday

NO 7PM CLASS We will be hosting and Open Event Watch Party at Big D starting at 6:45pm!

"Bring a Friend Day"

Bring a friend to try a CrossFit Class with us here at CrossFit Big D.

Come one. Come all. Come all at once.

Free Classes for anyone and everyone today!

AMRAP in 15 min:

45 Double Unders

15 KBS at 53/35#

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Competition Thursday

CrossFit Only

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FRIDAY

Catalyst Friday

Modified Open Workout 17.5

- Class Times Changed to for Friday Only 5:00am/6:00am/8:30am

- Fundraiser Competition at CrossFit Deep

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CrossFit Friday

Open Workout 17.5

- Regular Classes 5:00am/6:00am/8:30am

- Fundraiser Event at CrossFit Deep

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Competition Friday

Open Workout 17.5

- Regular Classes 5:00am/6:00am/8:30am

- Community Competition from 4pm - 7pm

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SATURDAY

Catalyst Saturday

FREE WORKOUT AT 10AM!!

Open to anyone and everyone who wants to give CrossFit a try. Bring a friend, bring a family members, heck bring your dog but most importantly just bring it in and find how what BIG Things are waiting for you.

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Competition Saturday

10 Rounds:

200m Run

5 Thrusters at 155/105#

1 Legless Rope Climb

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SUNDAY