WOD

WORKOUT OF THE DAY

MONDAY

CrossFit Monday

5 Rounds: 1 every 6 min

60” Max Cal Row

60” Max Burpees

- Rest 4 min

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Catalyst Monday

3 Rounds:

400m Run

30 DB Snatch at 50/35#

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Competition Monday

CrossFit

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Back Squat:

- 1 x 5 at 65%

- 1 x 5 at 70%

- 1 x 5 at 75%

- 1 x 5 at 80%

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Front Squat:

- 1 x 5 at 60%

- 3 x 5 at 65%

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For Fewest Sets:

50 Strict HSPU

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TUESDAY

CrossFit Tuesday

“Power Snatch Biathlon”

400m Run

18 Power Snatch at 155/105#

400m Run

15 Power Snatch at 155/105#

400m Run

12 Power Snatch at 155/105#

- Run 200m penalty lap every time you break

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Competition Tuesday

CrossFit

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Bench Press:

- 1 x 5 at 60%

- 1 x 5 at 65%

- 1 x 5 at 70%

- 1 x 5 at 75%

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Strict Press:

- 1 x 5 at 55%

- 3 x 5 at 60%

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For Quality:

10 Toes to Bar

1 Peg Board

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WEDNESDAY

Catalyst Wednesday

AMRAP in 15 min:

10 Wall Ball Shots at 20/14#

10 Ring Rows

20 Sit Ups

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CrossFit Wednesday

AMRAP in 7 min:

50 Double Unders

7 Overhead Squats at 135/95#

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Competition Wednesday

CrossFit

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Back Squat:

- 2 x 5 at 65%

- 3 x 5 at 70%

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Front Squat:

- 4 x 5 at 60%

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For Fewest Sets:

30 Muscle Ups

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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 15 min:

200m Run

15 Push Ups

10 KBS at 70/53#

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Competition Thursday

CrossFit Only

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FRIDAY

Catalyst Friday

800m Run

50 Burpees

800m Run

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CrossFit Friday

AMRAP in 15 min:

30 Air Squats

20 Kipping HPSU

10 Deadlifts at 225/155#

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Competition Friday

CrossFit

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Bench Press:

- 2 x 5 at 60%

- 3 x 5 at 65%

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Strict Press:

- 4 x 5 at 55%

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For Fewest Sets:

50 Strict Ring Dips

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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

1000m Row

50 Burpees

10 Rope Climbs

50 Burpees

1000m Row

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SUNDAY

Competition Sunday

6 Rounds:

3 Strict Muscle Ups

6 DB Thrusters at 70/50#

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