WOD

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WORKOUT OF THE DAY

MONDAY

CrossFit Monday

TABATA: KBS at 53/35#

Rest 2 min

TABATA: Double Unders

Rest 2 min:

TABATA: Push Ups

Rest 2 min:

400m Farmer Carry w/ 53/35#

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Catalyst Monday

4 Rounds:

400m Run

25 DB Push Press at 50/35#

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Competition Monday

CrossFit

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Toes to Bar - Max Unbroken Reps

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Hypertrophy Finisher:

3 Sets:

A1.) 15 Banded Decline Push Ups

A2.) 30 Banded Face Pulls

Rest 2-3 min b/t sets

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TUESDAY

CrossFit Tuesday

Clean

- 3 Rep Max

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Competition Tuesday

CrossFit

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Strict HSPU - Max Unbroken Reps

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Back Squat:

- Heavy 3 Rep

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Push Press:

- Heavy 3

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Row 8,500m at at casual pace

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WEDNESDAY

Catalyst Wednesday

10 Rounds:

5 Burpees

10 Sit Ups

15 Air Squats

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CrossFit Wednesday

5 Rounds:

5 Unbroken Power Snatch at 135/95

10 Lateral Burpees

5 Unbroken Power Clean and Jerk

10 Lateral Burpees

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Competition Wednesday

CrossFit

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Strict Muscle Ups - Max Unbroken Reps

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Bench Press:

- 3 Rep Max

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Deadlift

- 3 Rep Max

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Hypertrophy Finisher:

TABATA Banded straight arm pull downs w/ hold at chest level

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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:

500m Row

150 Double Unders

400m Run

150 Double Unders

500m Row

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FRIDAY

Catalyst Friday

AMRAP in 15 min:

10 KBS at 70/53#

20 Push Ups

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CrossFit Friday

For Time:

1 Mile Run

100 Thrusters at 75/55#

1 Mile Run

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Competition Friday

CrossFit

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Wall Walks - Max Reps in 5 mins

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Front Squat:

- Heavy 3 rep

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Run 6,400m at a casual pace

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Hypertrophy Finisher:

300 Butterfly glute bridges

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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

Free CrossFit Workout: 10:00am

- Come try our community out and see what CrossFit at Big D is all about

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Competition Saturday

3 Rounds:

1000m Row

75’ Handstand Walk

5 Rope Climbs

75’ Handstand Walk

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SUNDAY

CrossFit Sunday

Open Gym: 8:00am - 10:00am

- Make up something you missed

- Work on something you suck at

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Coach Led CrossFit Workout: 9:00am

- Come see the workout of the day and get some quality coaching while you’re at it!

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