WOD

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WORKOUT OF THE DAY

MONDAY

CrossFit Monday

AMRAP in 7 Min:

30 Wall Balls at 20/14#

15 Chest to Bar

75 Double Unders

- Rest 7 min -

AMRAP in 5 min:

20 Wall Balls

10 Chest to Bar

50 Double Unders

- Rest 5 min -

AMRAP in 3 min:

10 Wall Balls

5 Chest to Bar

25 Double Unders

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Catalyst Monday

8 Rounds:

200m Run

7 DB Ground to Overhead w/ 50/35#

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Competition Monday

CrossFit

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E2MOM for 5 Sets:

Toes to Bar

- Pick a rep scheme that you can do unbroken for 5 sets

- If you get all sets unbroken, add one more rep next week

- Don’t Advance until you get all 5 sets unbroken

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Back Squat:

- 1 x 8 at 65%

- 1 x 6 at 75%

- 1 x 4 at 85%

- 1 x 4 at 90%

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Front Squat:

- 1 x 5 at 70%

- 1 x 4...

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TUESDAY

CrossFit Tuesday

Power Snatch + Hang Snatch

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Competition Tuesday

CrossFit

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E2MOM for 5 Sets:

Strict HSPU

- Pick a rep scheme that you can do unbroken for 5 sets

- If you get all sets unbroken, add one more rep next week

- Don’t Advance until you get all 5 sets unbroken

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WEDNESDAY

Catalyst Wednesday

4 Rounds:

200m Farmer Carry w/ 53/35#

25 Goblet Squats w/ KB

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CrossFit Wednesday

“RUNAWAY GRACE”

800m Run

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“Grace”

30 Power Clean and Jerks at 135/95#

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800m Run

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Competition Wednesday

CrossFit

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E2MOM for 5 Sets:

Bar Muscle Ups

- Pick a rep scheme that you can do unbroken for 5 sets

- If you get all sets unbroken, add one more rep next week

- Don’t Advance until you get all 5 sets unbroken

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Deadlift:

- 2 x 95%

Speed Deads:

- 4 x 3 reps at 80%

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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!

5 Rounds:

10 KB Snatch - R

10 KB Snatch - L

10 Single Arm Thrusters - R

10 Single Arm Thrusters - L

20 Burpees

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FRIDAY

Catalyst Friday

1000m Row

800m Run

60 Cal Bike

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CrossFit Friday

50 Deadlifts at 115/85#

40 Hang Power Cleans

30 Front Squats

20 Push Press

10 Thrusters

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Competition Friday

CrossFit

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E2MOM for 5 Sets:

Strict Ring Dips

- Pick a rep scheme that you can do unbroken for 5 sets

- If you get all sets unbroken, add one more rep next week

- Don’t Advance until you get all 5 sets unbroken

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Back Squat:

- 1 x 8 at 60%

- 1 x 8 at 60%

- 1 x 8 at 70%

- 1 x 8 at 75%

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Front Squat:

- 1 x 5 at 65%

- 1...

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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 CrossFit for free and get some quality coaching while you’re at it!

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Competition Saturday

E2MOM for 5 Sets:

Muscle Ups

- Pick a rep scheme that you can do unbroken for 5 sets

- If you get all sets unbroken, add one more rep next week

- Don’t Advance until you get all 5 sets unbroken

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Partner Workout:

100 Dball Cleans at 150/100#

- Every 2 min, 10 synchro burpees to a plate

- Start with burpees

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SUNDAY

CrossFit Sunday

CLOSED FOR SEMINAR

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Competition Sunday

CLOSED FOR SEMINAR

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