WOD

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WORKOUT OF THE DAY

MONDAY

CrossFit Monday

EMOM for 30 min:

Min 1: 5 Dual KB Clean and Jerks at 53/35#

Min 2: 10 Burpees

Min 3: 50 Double Unders

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Catalyst Monday

AMRAP in 15 min:

20 Push Ups

50 Air Squats

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Competition Monday

CrossFit

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E2MOM for 5 Sets:

Toes to Bar

- Pick a rep scheme that you can do unbroken for 5 sets

- If you get all sets unbroken, add one more rep next week

- Don’t Advance until you get all 5 sets unbroken

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TUESDAY

CrossFit Tuesday

Clean + Jerk - Heavy Single

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Competition Tuesday

CrossFit

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E2MOM for 5 Sets:

Strict HSPU

- Pick a rep scheme that you can do unbroken for 5 sets

- If you get all sets unbroken, add one more rep next week

- Don’t Advance until you get all 5 sets unbroken

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WEDNESDAY

Catalyst Wednesday

100 Burpees

- EMOM do 15 Air Squats

- Start with Air Squats

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CrossFit Wednesday

“RUNAWAY HELEN”

800m Run

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“Helen”

3 Rounds:

400m Run

21 KBS at 53/35#

12 Pull Ups

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800m Run

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Competition Wednesday

CrossFit

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E2MOM for 5 Sets:

Bar Muscle Ups

- Pick a rep scheme that you can do unbroken for 5 sets

- If you get all sets unbroken, add one more rep next week

- Don’t Advance until you get all 5 sets unbroken

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Deadlift:

- 2 reps at 100%

Speed Deads:

- 3 x 2 reps at 85%

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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!

10 Rounds:

100m Farmer Carry w/ 50/35# DB’s

10 DB Squats

10 DB Bench Press

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FRIDAY

Catalyst Friday

3 Rounds:

25 Cal Bike

25 Push Ups

25 KBS at 53/35#

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CrossFit Friday

60 Chest to Bar Pull Ups

40 Kipping HSPU

20 Bear Complexes at 135/95#

- Bear Complex = 1 Power Clean + Front Squat + Overhead + Back Squat + Overhead

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Competition Friday

CrossFit

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E2MOM for 5 Sets:

Strict Ring Dips

- Pick a rep scheme that you can do unbroken for 5 sets

- If you get all sets unbroken, add one more rep next week

- Don’t Advance until you get all 5 sets unbroken

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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

E2MOM for 5 Sets:

Muscle Ups

- Pick a rep scheme that you can do unbroken for 5 sets

- If you get all sets unbroken, add one more rep next week

- Don’t Advance until you get all 5 sets unbroken

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100 DB Hang Cleans at 50/35#

- EMOM Complete 5 Ring Dips

- Start with 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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