WOD

gym2.jpg

WORKOUT OF THE DAY

MONDAY

CrossFit Monday

“Champion” for Becky Conzelman

2 Rounds:

25 HSPU

20 Deadlifts at 135/95#

15 Overhead Squats

10 Burpee Box Jump Overs at 24/20”

800m Run

more

Catalyst Monday

5 Rounds:

200m Run

20 KBS at 53/35

20 Goblet Squats at 53/35

more

Competition Monday

CrossFit

+

Gymnastic Pulling Complex:

3 Unbroken Sets:

5 Strict Chest to Bar

5 Toes to Bar

5 Bar Muscle Ups

- Rest as needed

+

Hypertrophy Finisher:

3 Sets:

3 Weighted Dips on Dip Bar

+

Max Dips at bodyweight

- Rest 2-3 mins b/t sets

more

TUESDAY

CrossFit Tuesday

Power clean + Clean + Jerk:

- 5 sets at 60 - 80% of Clean

more

Competition Tuesday

CrossFit

+

Back squat:

- 4 x 2 at 87%

+

Push press:

- 5 x 4 at 85%

+

Gymnastics Pushing Complex:

3 Unbroken Sets:

7 Strict HSPU

7 Hand Release Push Ups

7 Kipping HSPU

- Rest as needed

+

Row 3,500m at Casual Pace

more

WEDNESDAY

Catalyst Wednesday

For Time:

1000m Row

100 Push Ups

800m Run

more

CrossFit Wednesday

“G.I. Jane”

100 Burpee Pull Ups

more

Competition Wednesday

CrossFit

+

Bench Press:

- 1 at 95%

Speed Bench:

- 5 x 3 reps at 85%

+

Deadlift:

- 5 x 1 at 80%

+

Gymnastics Ring Complex:

3 Unbroken Sets:

3 Strict Muscle Ups

4 Ring Dips

5 Kipping Muscle Ups

- Rest as Needed

+

Hypertrophy Finisher:

TABATA Chest Supporter DB Rows:

8 Sets:

20” DB Rows

10” Hold in...

more

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:

10 Walking Lunges

10 Push Ups

10 Walking Lunges

10 Russian Twists w/ 20/14# Ball

more

FRIDAY

Catalyst Friday

AMRAP in 15 min:

20 DB Snatch at 45/30#

10 Burpees

more

CrossFit Friday

100 - 80 - 60 - 40 - 20

Double Unders

25 - 20 - 15 - 10 - 5

Wall Ball Shots at 30/20#

10 - 8 - 6 - 4 - 2

Hang Power Cleans at 185/135#

more

Competition Friday

CrossFit

+

Front squat:

- 5 x 3 at 80%

+

Power snatch + Snatch + Overhead Squat:

- 5 Sets at 60 - 80%

+

Gymnastics Shoulder Complex:

3 Unbroken Sets:

3 Wall Walk

2 Peg Board

3 Wall Walk

- Rest as Needed

+

Run 2,400m at a casual pace

+

Hypertrophy Finisher:

100 Single Leg Deadlifts alt. 10 Each Leg w/ 53/35# KB

more

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.

more

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 CrossFit for free and get some quality coaching while you’re at it!

more

Competition Saturday

5 Rounds:

20/15 Cal Bike

25’ Handstand Walk

2 Legless Rope Climbs

25’ Handstand Walk

more

SUNDAY

CrossFit Sunday

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

- Make up something you missed

- Work on something you suck at

+

Coach Led CrossFit Workout: 9:00am

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

more