WOD

WORKOUT OF THE DAY

MONDAY

CrossFit Monday

5 Rounds: 1 Every 6 min

AMRAP in 2 min:

300m Row

+ Max Wall Ball Shots at 30/20#

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Catalyst Monday

AMRAP in 15 min:

5 Man Makers at 45/30#

200m Run

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Competition Monday

CrossFit

+

Back Squat:

- 1 x 8 at 65%

- 1 x 8 at 70%

- 1 x 6 at 80%

- 1 x 6 at 85%

+

Front Squat:

- 1 x 5 at 70%

- 1 x 5 at 75%

- 1 x 5 at 80%

- 1 x 5 at 85%

+

E2MOM for 5 Rounds:

Strict HPSU

- Try to keep the same unbroken number of reps for each round

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TUESDAY

CrossFit Tuesday

EMOM for 20 min:

1 Power Snatch + 1 Hang Snatch at 60-70% of 1RM

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Competition Tuesday

CrossFit

+

Bench Press:

- 1 x 8 at 60%

- 1 x 8 at 65%

- 1 x 6 at 75%

- 1 x 6 at 80%

+

Strict Press:

- 1 x 5 at 65%

- 1 x 5 at 70%

- 1 x 5 at 75%

- 1 x 5 at 80%

+

For Quality:

15 Legless Rope Climbs

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WEDNESDAY

Catalyst Wednesday

“Death by KB Swings”

EMOM do 1 KBS at 70/53#

- Add 1 Rep each min

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CrossFit Wednesday

AMRAP in 15 min:

1 Deadlift at 225/155#

1 Strict HSPU

2 Deadlifts

2 Strict HSPU’s

3 Deadlifts

3 Strict HSPU’s

+

Add 1 Rep per each round completed

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Competition Wednesday

CrossFit

+

Back Squat:

- 1 x 10 at 60%

- 1 x 10 at 60%

- 1 x 8 at 70%

- 1 x 8 at 75%

+

Front Squat:

- 1 x 5 at 60%

- 1 x 5 at 65%

- 2 x 5 at 70%

+

For Quality:

100 Ring Push Ups

+ 20 Toes to Bar every time you break

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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!

AMRAP in 10 min:

1500m Row

+

Max Burpees in time remaining

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Competition Thursday

CrossFit Only

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FRIDAY

Catalyst Friday

10 Rounds:

5 Burpees

10 Sit Ups

15 Air Squats

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CrossFit Friday

“Cin-DT”

5 Rounds:

4 Rounds of “Cindy

5 Pull Ups

10 Push UPs

15 Air Squats

+

1 Round of “DT”

12 Deadlifts at 155#

9 Hang Power Cleans

6 Push Jerks

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Competition Friday

CrossFit

+

Bench Press:

- 1 x 10 at 55%

- 1 x 10 at 60%

- 1 x 8 at 65%

- 1 x 8 at 70%

+

Strict Press:

- 1 x 5 at 55%

- 1 x 5 at 60%

- 2 x 5 at 65%

+

E2MOM for 5 Rounds:

- Strict Ring Dips

- Maintain the same # of unbroken reps per set

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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

“Bergeron 100’s Test”

100 Rounds:

1 Strict Deficit HSPU at 6/4”

2 Squat Cleans at 155/105#

3 Burpees

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SUNDAY