WOD

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WORKOUT OF THE DAY

MONDAY

CrossFit Monday

AMRAP in 30 min:

5 Pull Ups

5 Front Squats at 95/65#

10 Push Ups

10 Push Press

15 Air Squats

15 Hang Power Cleans

more

Catalyst Monday

500m Row

50 Push Ups

500m Row

50 KBS at 53/35#

500m Row

more

Competition Monday

CrossFit

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E2MOM: Push Ups

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Snatch: EMOM for 7 mins:

- 2 at 75%

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Clean: EMOM for 7 mins:

- 5 x 2 at 75%

more

TUESDAY

CrossFit Tuesday

“Hypertrophy Tuesday”

PUSH

3 Sets: Strict Press “waterfall” sets

- Max reps at 70% of 1RM

- Max reps at 60%

- Max reps at 50%

Rest 3 mins b/t sets

LOWER BODY:

5 Rounds:

20 Bulgarian Splits Squats - R

20 Bulgarian Splits Squats - L

Rest 60”

PULL

3 Sets:

Max Reps - KB Hang Power Cleans at 53/35#

Max Reps - Chin Ups (palms facing)

Rest 2-3...

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Competition Tuesday

CrossFit

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E2MOM: Strict Pull Ups

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Back Squat:

- 1 x 5 at 60%

- 1 x 3 at 70%

- 1 x 2 at 80%

- 1 x 2 at 90%

- 1 x 1 at 95%

- 1 x Heavy Single

more

WEDNESDAY

Catalyst Wednesday

100 KBS at 53/35#

- Every time you break do 10 Burpees + 200m Run

more

CrossFit Wednesday

“Full Send Wednesday”

20 DB Snatch at 70/50#

20 DB Gobet Squats

20 KBS at 70/53#

20 KB Goblet Squats

20 Burpee Box Jump Overs at 24/20”

more

Competition Wednesday

CrossFit

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E2MOM: Strict HSPU

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Snatch:

- 1 at 80%

- 3 x 1 at 85%

- 1 at 80%

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Clean and Jerk:

- 1 at 80%

- 3 x 1 at 85%

- 1 at 80%

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!

400m Run

50 KBS at 53/35#

50 Push Ups

800m Run

50 Push Ups

50 KBS

400m Run

more

FRIDAY

Catalyst Friday

AMRAP in 15 min:

10 Alt. DB Snatch a 50/35#

10 Single Arm Push Press - R

10 Goblet Squats

10 Alt. DB Snatch

10 Single Arm - Push Press - L

10 Goblet Squats

more

CrossFit Friday

10 Rounds:

3 Overhead Squats at 185/135#

3 Bar Muscle Ups

more

Competition Friday

CrossFit

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E2MOM: Muscle Ups

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Back Squat:

- 1 x 5 at 60%

- 1 x 5 at 65%

- 1 x 5 at 70%

- 1 x 5 at 75%

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Front Squat:

- 1 x 5 at 60%

- 1 x 5 at 70%

- 1 x 5 at 75%

- 1 x 5 at 80%

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.

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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

10 DBall Cleans at 150/100#

100’ Handstand Walk

10 Rope Climbs

100’ Handstand Walk

10 DBall Cleans

more

SUNDAY