WOD

WORKOUT OF THE DAY

MONDAY

CrossFit Monday

10 Rounds: 1 Every 3 mins

35 Double Unders

20 Air Squats

15 Push Ups

- Goal Sub 90”

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Catalyst Monday

20 Burpees

40 Ring Rows

60 Air Squats

800m Run

60 Air Squats

40 Ring Rows

20 Burpees

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Competition Monday

CrossFit

+

Gymnastic Pulling Complex:

3 Unbroken Sets:

6 Strict Chest to Bar

6 Kipping Pull Ups

6 Bar Muscle Ups

- Rest as needed

+

4 Sets:

800m Run

- Rest 4 min

- Goal is Sub 3:00 Every time

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TUESDAY

CrossFit Tuesday

15 min - Build to 3 Touch and Go Cleans

+

EMOM in 15 min:

3 Touch and Go Cleans at 185/135#

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Competition Tuesday

CrossFit

+

Gymnastics Pushing Complex:

3 Unbroken Sets:

8 Strict HSPU

8 Hand Release Push Ups

8 Kipping HSPU

- Rest as needed

+

AMRAP in 15 min:

20/15 Cal Row

5 Man Makers w/ 45/30# DB

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WEDNESDAY

Catalyst Wednesday

AMRAP in 15 min

15 KBS at 53/35#

15 Push Ups

15 Sit Ups

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CrossFit Wednesday

AMRAP in 14 min:

60 Cal Row

50 Toes to Bar

40 Wall Ball Shots at 30/20#

30 DB Power Cleans at 70/50#

20 Muscle Ups

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Competition Wednesday

CrossFit

+

Gymnastics Ring Complex:

3 Unbroken Sets:

4 Strict Muscle Ups

8 Ring Dips

5 Kipping Muscle Ups

- Rest as Needed

+

EMOM for 10 min:

13/8 Cal Bike AFAP

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THURSDAY

CrossFit Thursday

"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!

EMOM for 20 min:

1.) 15/10 Cal Row

2.) 7 Burpees

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Competition Thursday

CrossFit Only

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FRIDAY

Catalyst Friday

50 - 30 - 20

Wall Ball Shots at 20/14#

+ 400m Run after each set

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CrossFit Friday

AMRAP in 20 min:

400m Run

15 Strict Pull Ups

5 Power Clean and Jerks at 205/145#

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Competition Friday

CrossFit

+

Gymnastics Shoulder Complex:

3 Unbroken Sets:

15 Push Ups

4 Wall Walk

15 Push Ups

- Rest as Needed

+

5 Sets:

15 Russian Swings at 88/70#

5 Broad Jumps for max distance

- Rest as needed between sets

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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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CrossFit Saturday

Open Gym: 8:00am - 10:00am

- Make up something you missed

- Work on something you suck at

+

Free CrossFit Workout: 10:00am

- Come try our community out and see what CrossFit Big D is all about!

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Competition Saturday

For Time:

30 Power Cleans at 135/95#

30/20 Cal Bike

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SUNDAY

Competition Sunday

7 Rounds:

AMRAP in 2 min:

25/17 Cal Row

+ Max Push Jerks at 205/135#

- No rest between sets

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