314 Week of 12/24
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Monday TuesdayWednesdayThursday FridaySaturday
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12/2412/2512/2612/2712/2812/29
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Open GymMerry Christmas!WarmupWarmupWarmupWarmup
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500m Row2 Rounds1000m RowSpealler Warmup
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MurphArm Circles25 SinglesCrossFit Warmup
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Arm Swings20 R-Leg SkipsWOD
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Trunk Twists20 L-Leg SkipsStrength WODTommy Mac
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Hip Circles20 Running in Place Steps15-12-92 Rounds For Time
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Half Moons20 DUOHS 95/6512 Burpees
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S2S Lunges3 RoundsFront Squat12 Thrusters (115/75 lb)
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Bow Bend8 R KBSBack Squat12 Burpees
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Squat Hold8 Goblet Squats12 Power Snatches (115/75 lb)
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Catalyst Warmup8 Russian TwistsCashout12 Burpees
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5 Rounds12 Push Jerks (115/75 lb)
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WeightliftingStrength10 SLDL12 Burpees
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5 Minute AMRAP100 KBS for Time 53/35 (Adv 70/53)10 Bicep Curls
12 Hang Squat Cleans (115/75 lb)
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Snatch 155/10520 Situps every break10 Bench Press12 Burpees
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2 Minute Rest10 Skull Crushers12 Overhead Squats (115/75 lb)
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5 Minute AMRAPWOD- Partner, half, or solo
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Clean & Jerk 225/155Wodapalooza Qualifier #4
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16 Minute Ladder
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WODDevil's Press 50/35
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50-40-30-20-10Alt. DB Step Ups
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Cal Row2/2, 4/4, 6/6, 8/8, etc
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100-80-60-40-20
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Double Unders
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3-3-3-3-3
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Rounds Cindy OR 1x400m Run
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