WOD

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WORKOUT OF THE DAY

MONDAY

CrossFit Monday

AMRAP in 60”

5 Overhead Squats at 165/115#

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Max Burpee Box Jump Overs at 24/20”

Rest 2 min b/t sets

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Catalyst Monday

1000m Row

50 Burpees

500m Row

25 Burpees

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Competition Monday

CrossFit

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AMRAP in 5 min:

- 10 T2B

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3 Sets:

100’ Sled Row

- Rest 2-3 min

- Standing row sled to your feet, then walk back till straps are tight for 100’

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TUESDAY

CrossFit Tuesday

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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Competition Tuesday

CrossFit

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AMRAP in 5 min:

- 10 Strict HSPU

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Hang Snatch: (Mid Thigh Start)

- 2 x 3 at 73% (% of Snatch)

- 3 x 2 at 78%

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Hang Clean: (Mid Thigh Start)

- 2 x 3 at 73% (% of Clean)

- 3 x 2 at 78%

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WEDNESDAY

Catalyst Wednesday

100 Wall Ball Shots at 30/20#

- Every time you break complete 20 KBS at 53/35#

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CrossFit Wednesday

“ISABEL”

30 Power Snatches at 135/95#

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Competition Wednesday

CrossFit

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AMRAP in 5 min:

- 10 C2B

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Deadlift:

- 2 reps at 90%

Speed Deads:

- 5 x 3 reps at 75%

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Hypertrophy:

3 Sets:

Max Reps of Banded Push Ups w/ red band

- Rest 2-3 min

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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!

10 Rounds:

5 DB Power Cleans at 50/35#

5 DB Squats

5 DB Push Press

30 Double Unders

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FRIDAY

Catalyst Friday

5 Rounds:

200m Run

20 KB Deadlifts at 53/35#

20 Push Ups

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CrossFit Friday

AMRAP in 20 min:

5 Push Jerks at 135/95#

10 Toes to Bar

15 Wall Ball shots at 20/14#

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Competition Friday

CrossFit

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AMRAP in 5 min:

- 10 Strict Ring Dips

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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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Hypertrophy:

2 Rounds:

20 Banded HipExtensions

20 Overhead Barbell Lunges at 95/65#

Rest 2-3 min

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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

AMRAP in 5 min:

- 7 Muscle Ups

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Snatch:

- 2 x 2 at 75%

- 3 x 2 at 80%

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Clean and Jerk:

- 2 x 2 at 75%

- 3 x 2 at 80%

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3 Rounds:

30/20 Cal Bike

10 Sandbag Cleans at 150/100#

5 Rope Climbs

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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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