WOD

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WORKOUT OF THE DAY

MONDAY

CrossFit Monday

10 Rounds:

AMRAP in 1:30

10 Wall Ball at 30/20#

10 Toes to Bar

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Max Burpees

- Rest 1:30

- Score = Burpees

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Catalyst Monday

2 Rounds:

800m Run

50 DB Hang Clean and Jerks at 50/35#

- Alternate Every 5 reps

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Competition Monday

CrossFit

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5 Unbroken Sets:

5 Strict Chest to Bar

5 Toes to Bar

5 Bar Muscle Ups

- Rest as needed

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Back Squat:

- 3 x 5 Reps at 87.5%

Bench Press:

- 3 x 5 Reps at 87.5%

Deadlift:

- 5 x 3 Reps at 87.5%

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TUESDAY

CrossFit Tuesday

For Time:

50 Snatches at 185/135#

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Competition Tuesday

CrossFit

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5 Unbroken Sets:

7 Strict HSPU

7 Hand Release Push Ups

7 Kipping HSPU

- Rest as needed

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WEDNESDAY

Catalyst Wednesday

7 Rounds:

10 KBS at 53/35#

5 Single Arm Push Press - R

5 Single Arm Push Press - L

10 Goblet Squats

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CrossFit Wednesday

1600m Run

5 Rounds of DT at 95/65#

5 Rounds of Cindy

800m Run

4 Rounds of DT

4 Rounds of Cindy

400m Run

3 Rounds of DT

3 Rounds of Cindy

200m Run

2 Rounds of DT

2 Rounds of Cindy

100m Run

1 Round of DT

1 Round of Cindy

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Competition Wednesday

CrossFit

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5 Unbroken Sets:

3 Strict Muscle Ups

4 Ring Dips

5 Kipping Muscle Ups

- Rest as Needed

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Front Squat:

- 3 x 5 Reps at 87.5%

Strict Press:

- 3 x 5 Reps at 87.5%

Power Cleans:

- 5 x 3 Reps at 87.5%

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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!

125 Double Unders

100 KB Snatches at 35/26# (Alternate 10 each arm)

125 Double Undres

100 Goblet Squats

125 Double Unders

100 KB Clean and Jerks (Alternate 10 each arm)

125 Double...

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FRIDAY

Catalyst Friday

For Time:

50 Cal Bike

50 DB Burpees w/ 5035#

50 Cal Bike

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CrossFit Friday

“Complex Fran”

For time:

7 Bar muscle-ups

7 C2B pull-ups

7 Pull-ups

21 thrusters at 95/65#

5 Bar muscle-ups

5 C2B

5 Pull Ups

15 thrusters

3 Bar muscle-ups

3 C2B

3 Pull Ups

9 thrusters

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Competition Friday

CrossFit

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5 Unbroken Sets:

12 Push Ups

3 Wall Walk

12 Push Ups

- Rest as Needed

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Back Squat:

- 3 x 5 Reps at 87.5%

Bench Press:

- 3 x 5 Reps at 87.5%

Deadlift:

- 5 x 3 Reps at 87.5%

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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

30 - 25 - 20 - 15 - 10

Kipping HSPU

10 - 8 - 6 - 4 - 2

DB Ball Clean at 150/100#

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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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