WOD

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WORKOUT OF THE DAY

MONDAY

CrossFit Monday

20 Rounds:

1 Devil Press at 30/20#

2 DB Power Cleans

3 DB Front Rack Squats

4 DB Push Press

5 DB Thrusters

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Accessory Work: Monday

CrossFit

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Gymnastic Pulling Complex:

3 Unbroken Sets:

5 Strict Chest to Bar

5 Toes to Bar

5 Bar Muscle Ups

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7 Back Squats at 60% of 1RM

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TUESDAY

CrossFit Tuesday

Skill Work:

- Butterfly Pull Ups

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3 Rounds:

400m Run

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21 (1) - 15 (2) - 9 (3)

Bar Facing Burpees

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Accessory Work: Tuesday

CrossFit

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Gymnastics Pushing Complex:

3 Unbroken Sets:

7 Strict HSPU

7 Hand Release Push Ups

7 Kipping HSPU

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7 Deadlifts at 60% of 1RM

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WEDNESDAY

CrossFit Wednesday

AMRAP in 15 min:

55 Double Unders

15 Chest to Bar Pull Ups

5 Hang Power Cleans at 155/105#

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Accessory Work: Wednesday

CrossFit

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Gymnastics Ring Complex:

3 Unbroken Sets:

3 Strict Muscle Ups

4 Ring Dips

5 Kipping Muscle Ups

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7 Overhead Squats at 60% of 1RM

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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!

400m Run

50 DB Power Cleans at 30/20#

400m Run

50 DB Push Press

400m Run

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FRIDAY

CrossFit Friday

“Teams of 3”

6 Rounds: Each Person goes twice

25 Deadlifts at 225/155#

25 Thrusters at 95/65#

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Accessory Work: Friday

CrossFit

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Gymnastics Shoulder Complex:

3 Unbroken Sets:

3 Wall Walk

1 Peg Board

3 Wall Walk

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7 Front Squats at 60% of 1RM

more

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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Accessory Work: Saturday

5 Rounds:

20 Cal Row

5 Parallete HSPU

3 Legless Rope Climbs

1 Bear Complex at 225/155#

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SUNDAY