WOD

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WORKOUT OF THE DAY

MONDAY

CrossFit Monday

3 Rounds:

200m Run

20 Strict Pull Ups

200m Run

30 Push Ups

200m Run

40 Sit Ups

200m Run

50 Air Squats

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Catalyst Monday

50 Alt. DB Snatch at 50/35#

50 Push Ups

50 DB Squats

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Competition Monday

Open Workout 20.2

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TUESDAY

CrossFit Tuesday

"Hypertrophy Tuesday"

PUSH

3 Sets: Alternating DB Presses

20 Alternating DB Presses as heavy as possible

- Rest 2 min b/t sets

LOWER BODY:

300’ Walking Lunges

PULL:

DB 7’s Curls:

3 Sets:

7 90 degree and above curls

7 90 degree and below curls

7 Full Curls

- Rest 2-3 min b/t sets

CORE:

For Time:

50 Russian Twists at 20/14#

50 Toe...

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Competition Tuesday

CrossFit Only

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WEDNESDAY

Catalyst Wednesday

10 Burpee

20 Ring Row

30 DB Push Press 50/35#

40 Sit Ups

50 Box Step Ups at 24/20"

40 Sit Ups

30 DB Push Press

20 Ring Rows

10 Burpees

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CrossFit Wednesday

25 HSPU

25 Hang Power Cleans at 135/95#

25 Front Squats

25 Hang Power Cleans

25 HSPU

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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!

3 Rounds:

400m Run

30 KBS at 35/26#

20 Goblet Squats

10 Burpee Pull Ups

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FRIDAY

Catalyst Friday

Open Workout 20.3

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CrossFit Friday

Open Workout 20.3

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Competition Friday

Open Workout 20.3

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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

CLOSED FOR SEMINAR

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Competition Saturday

CLOSED FOR SEMINAR

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SUNDAY