WOD

WORKOUT OF THE DAY

MONDAY

CrossFit Monday

5 Sets: 1 every 6 min

15 Toes to Bar

50 Double Unders

15 Burpees

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Catalyst Monday

AMRAP in 15 min:

30 Cal Row

30 Air Squats

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Competition Monday

CrossFit

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Back Squat:

- 1 x 5 at 60%

- 1 x 5 at 70%

- 2 x 5 at 75%

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Front Squat:

- 1 x 5 at 65%

- 1 x 5 at 70%

- 1 x 5 at 75%

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For Time:

30 Bar Muscle Ups

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TUESDAY

CrossFit Tuesday

For Time:

15 Power Snatch at 135/95#

12 Power Snatch at 165/115#

9 Power Snatch at 195/135#

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Competition Tuesday

CrossFit

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Bench Press:

- 1 x 5 at 55%

- 1 x 5 at 65%

- 2 x 5 at 70%

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Strict Press:

- 1 x 5 at 60%

- 1 x 5 at 65%

- 1 x 5 at 70%

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For Time:

30 KB Clean and Jerks at 53/35#

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WEDNESDAY

Catalyst Wednesday

5 Rounds:

200m Run

15 Ring Rows

15 Push Ups

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CrossFit Wednesday

3 Rounds:

30 Chest to Bar Pull Ups

400m Run

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Competition Wednesday

CrossFit

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Back Squat:

- 1 x 5 at 60%

- 1 x 5 at 70%

- 2 x 5 at 75%

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Front Squat:

- 1 x 5 at 60%

- 1 x 5 at 70%

- 1 x 5 at 75%

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For Time:

50 Kipping Ring Dips

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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!

For Time:

100 KBS at 53/35#

- EMOM complete 5 Burpees

- Start with burpees

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Competition Thursday

CrossFit Only

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FRIDAY

Catalyst Friday

3 Rounds:

25 DB Deadlfts at 45/30#

20 DB Hang Power Cleans

15 DB Shoulder to Overhead

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CrossFit Friday

5 Rounds:

15 Wall Ball at 20/14#

12 Hand Release Push Ups

9 Power Cleans at 135/95#

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Competition Friday

CrossFit

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Bench Press:

- 1 x 5 at 55%

- 1 x 5 at 65%

- 2 x 5 at 70%

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Strict Press:

- 1 x 5 at 55%

- 1 x 5 at 65%

- 1 x 5 at 70%

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For Time:

50 DB Snatch at 50/35#

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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

10 - 8 - 6 - 4 - 2

Deadlifts at 315/225#

Ring Muscle Ups

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SUNDAY

Competition Sunday

5 Rounds:

300m Row

15 DB Push Press at 45/30#

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