Alex warming up those glute meds while color-coordinating

Hope your weekend is full of quality time with the things you love: family, friends, fitness, or otherwise!

CrossFit WOD for Friday 12/27

“CINDY”
AMRAP in 20:00
5 pullups
10 pushups
15 air squats

or

“MARY”
AMRAP in 20:00
5 handstand pushups
10 single leg squats, alternating
15 pullups

CrossFit WOD for Saturday 12/28

in pairs 1 round each for total time:
150 calorie row
75 perfectly-vertical kettlebell swings, 24/16/12kg
25 over & unders

CrossFit WOD for Sunday 12/29

“THE CHIEF”

AMRAP in 3:00
3 power cleans, 61/43/29kg
6 pushups
9 air squats

Repeat for a total of 5 cycles.

READ: A Case for 1×20 Training – EliteFTS
WATCH: CrossFit.com WOD Demo May 2nd, 2012 with Foundation CrossFit