WOD

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WORKOUT OF THE DAY

MONDAY

CrossFit Monday

5 Rounds:

5 KB Snatch + Thruster at 53/35# - R

5 KB Snatch + Thruster at 53/35# - L

10 Toes to Bar

200m Run

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Competition Monday

CrossFit Only

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Bar Muscle Ups - Max Unbroken Reps

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TUESDAY

CrossFit Tuesday

15 min Clock:

Build to a Heavy Single Clean

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3 Rounds:

10 Hang Power Cleans at 95/65#

10 Push Jerks

10 Bar Facing Burpees

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Competition Tuesday

CrossFit

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Push Jerk - Heavy Single

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WEDNESDAY

CrossFit Wednesday

"Kelly"

5 Rounds:

400m Run

30 Box Jumps at 24/20"

30 Wall Ball at 20/14#

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Competition Wednesday

CrossFit

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Muscle Ups - Max Unbroken

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THURSDAY

CrossFit Thursday

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!

"DB DT"

5 Rounds:

12 DB Deadlifts at 50/35#

9 DB Hang Power Cleans

6 DB Push Press

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FRIDAY

CrossFit Friday

"Partner Kalsu"

150 Thrusters at 135/95#

Every 60" Complete:

5 Burpees

Max Thrusters at 135/95#

- Switch out partners each minute

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Competition Friday

CrossFit Only

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SATURDAY

CrossFit Saturday

Open Gym: 8:00am - 11:00am

- 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

"Kobe and Gianna "

AMRAP in 20 min:

5 Muscle Ups

8 Power Cleans at 185/135#

24 Box Jumps at 30/24"

13 Burpees w/ step back jump shot

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SUNDAY