WOD

WORKOUT OF THE DAY

MONDAY

CrossFit Monday

5 Sets: 1 every 6 min

50 Double Unders

20 KBS at 53/35#

20 Goblet Squats at 53/35#

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Catalyst Monday

15 Alt. DB Snatch at 50/30#

15 Burpees

30 Alt. DB Snatch at 50/35#

20 Burpees

15 Alt. DB Snatch at 50/35#

15 Burpees

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Competition Monday

REST DAY - Regional Team

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TUESDAY

CrossFit Tuesday

Clean - Heavy Single in 15 min

- Rest 5 min -

EMOM for 15 min:

- 1 Clean at 80%

- Max Cleans in Final Minute

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Competition Tuesday

CrossFit

+

Front Squat:

- 4 at 77.5%

- 4 at 82.5%

- 4 at 87.5%

+

3 Rounds: NFT

30 Handstand Push Ups

- Max Strict

- Max Kipping w/ reps remaining

- Rest at needed b/t sets

+

3 Sets: Unbroken

6 Strict Chest to Bar

6 Kipping Pull Ups (No Butterly)

6 Bar Muscle Ups

- Rest as needed between

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WEDNESDAY

Catalyst Wednesday

3 Rounds:

400m Run

15 Single Arm KB Push Press at 53/35# - R

15 Single Arm KB Push Press at 53/35# - L

30 Air Squats

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CrossFit Wednesday

5 Rounds:

250m Row

15 Push Jerks at 135/95#

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Competition Wednesday

CrossFit

+

5 Rounds: NFT

6 DBall to Shoulder at 150/100#

2 Peg Board Ascents

+

“Synchro Conga Line”

5 Rounds: NFT

10 T2B

- Rotate

10 T2B

20m Handstand Walk

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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!

2 Rounds:

800m Run

30 Alt. DB Snatch at 70/50#

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Competition Thursday

Skill/Con - 45 min

5 Rounds: Every 3 min complete a skill + row in time remaining

1.) 5 Wall Walks

2.) 10 Alt. DB Squat Snatch at 70/50#

3.) 20 Alt. Pistols

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FRIDAY

Catalyst Friday

2 Rounds:

30 Ring Rows

40 Push Ups

50 Abmat Sit Ups

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CrossFit Friday

For Time:

2000m Row

1600m Run

100 Burpees

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Competition Friday

CrossFit Only

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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

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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

3 Rounds:

400m Run

15 Ring Dips

15 Hang Power Cleans at 115/85#

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SUNDAY