WOD

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WORKOUT OF THE DAY

MONDAY

CrossFit Monday

EMOM for 30 min:

1.) 20/15 Cal Row

2.) 10 KB Snatches at 70/53# (5/5 each arm)

3.) 30’ Handstand Walk or 3 Wall Walks

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Catalyst Monday

200m Run

20 DB Push Press at 50/35#

400m Run

40 Ring Rows

800m Run

40 DB Hang Power Cleans

400m Run

20 Burpees

200m Run

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Competition Monday

CrossFit

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Shoulder Warm Up:

3 Rounds: NFT

12 Band Pull Aparts

12 Band Pull Overs

12 Behind Neck Band Press Ups

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Core Warm Up:

NFT:

55 GHD Sit Ups

55 GHD Hip Ext.

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AMRAP in 5 min:

4 Unbroken Strict HSPU

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A.) 3-Position Snatch (floor, below knee, above knee):

- 1x 60%, 1 x 65%, 1 x 70%, 3 x 75%

B.) Back Squat:

- 5...

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TUESDAY

CrossFit Tuesday

Push Jerk:

- 4 x 3 reps at 80%

- 1 rep at 88%

- Max reps at 60%

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Competition Tuesday

CrossFit

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Shoulder Warm Up:

2 Rounds: NFT

1 x Iron Scap Crossover Symmetry Routine

5 Wall Walks

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Core Warm Up:

5 Rounds: NFT

20 Abmat Sit Ups

15 Russian Swings w/ 88/70#

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AMRAP in 5 min:

4 Unbroken Ring Muscle Ups

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A.) Power Clean:

- 75% x 3 x 5

B.) Overhead Squat:

- 5 x 3 reps 75%

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WEDNESDAY

Catalyst Wednesday

AMRAP in 15 min:

15 Cal Row

5 Dual KB Hang Clean and Jerks at 53/35#

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CrossFit Wednesday

"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:

50 Cal Row

40 Sit Ups

30 Air Squats

20 Ring Rows

10 DB Devil Presses at 50/35#

20 Ring Rows

30 Air Squats

40 Sit Ups

50 Row

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Competition Wednesday

CrossFit

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Shoulder Warm Up:

5 Rounds: NFT w/ red band

20 Seated Banded Rows

20 Tricep Extensions

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Core Warm Up:

5 Rounds: NFT

10 V-Ups

20 Barbell Good Mornings

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AMRAP in 5 min:

4 Unbroken Strict Ring Dips

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A.) 3-Position Clean (floor, below knee, above knee) + Split Jerk:

- 1 x 60%, 1 x 65%,1 x 70%, 3 x 75%

B.) Front...

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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!

2 Rounds:

50 Cal Row

50 Push Ups

50 Abmat Sit Ups

50 Air Squats

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FRIDAY

Catalyst Friday

3 Rounds:

25 KBS at 53/35#

25 Wall Ball at 20/14#

25 Burpees

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CrossFit Friday

5 Rounds:

10 Thrusters at 95/65#

50 Double Unders

10 Wall Ball at 30/20#

50 Double Unders

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Competition Friday

CrossFit

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Shoulder Warm Up:

5 Rounds:

10 KB Z Presses at 35/26#

10 Bent Over KB Rows at 53/35#

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Core Warm Up:

5 Rounds: NFT

10 Windshield Wipers w/ Barbell

10

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AMRAP in 5 min:

4 Unbroken Bar Muscle Ups

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A.) Power Snatch:

- 5 x 3 reps at 75%

B.) Snatch Push Press + Overhead Squat:

- 5 x 5+1 reps at 75%

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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

SESSION 1: INDI

50 Cal Row

50 Box Jump Overs at 24/20”

50 Deadlifts at 185/135#

50 Wall Ball at 20/14#

50 Ring Dips

50 Wall Ball

50 Deadlifts

50 Box Jumps Overs

50 Cal Row

SESSION 1: TEAM (MM/FF Pairs)

100 Cal Total Row

50 Synchro Box Jump Overs at 24/20”

50 Partner Deadlifts at 275/185#

50 Synchro Wall Ball at 20/14#

100 Total Ring Dips...

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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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Competition Sunday

SESSION 1: INDI

21 - 15 - 9 - 6 - 3

Strict HSPU

Front Squats at 185/135#

Bar Facing Burpees

SESSION 1: TEAM (MF PAIRS)

21 - 15 - 9

Synchro Strict HSPU

Synchro Front Squats at 185/135#

Synchro Bar Facing Burpees

SESSION 2: EVERYONE

For Time:

50 Chest to Bar Pull Ups

10 Sandbag over the shoulders at 150/100#

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