How many rounds can you complete in 20 minutes of:
95 lb Push Jerk x 15 reps
30 Air squats

Post rounds and reps completed to comments.

Rest Day

Back squats
5-3-3-2-2-2-1-1-1-1 reps

Rock bottom! Post loads to comments.

Tabata push-up
Run 800 meters
Tabata sit-ups
Run 800 meters
Tabata jumping pull-ups
Run 800 meters

Rest 60 seconds after each Tabata effort and after each run effort. The Tabata interval is 8 intervals of 20 seconds work and 10 seconds rest. It is scored by the least number of reps achieved in the 8 intervals.

Add your Tabata scores and divide the total by your totaled run times in seconds (i.e. 50/390 = .128 reps/second). Post score to comments.

7 rounds of:
185 lb deadlift x 10 reps
25 double unders

Post time to comments.

Rest Day

For total time, 21-18-15-12-9-6- and then 3 rep rounds of:
95 pound hang squat clean
Handstand push-ups

Each rep of hang squat clean must be caught at deep squat and then brought to full hip and leg extension before unloading for next rep. Post time to comments.

For total time, 21-18-15-12-9-6- and then 3 rep rounds of:
2 pood Kettlebell swing
20-pound medicine ball sit-up throw

Kettlebell swing is to overhead (2 pood KB or 75 pound dumbbell). For medicine ball throw anchor feet under loaded bar and sit-up and throw to ten foot high target for each rep. Post time to comments.

For total time, 21-18-15-12-9-6- and then 3 rep rounds of:
95-pound barbell thruster
Pull-ups

"Thrusters" are from deep squat (less than ten inches) to overhead lockout. Pull-ups are from full extension to chin over bar. Post time to comments.

Rest Day

Dumbbell Snatch
20 right, 20 left
10 right , 10 left
5 right, 5 left

Post loads to comments.

Four rounds for time of:
Run 400 meters
50 sit-ups

Post time to comments.

For Time:
30 reps Clean & Jerk

Post load and time to comments as pounds per second. Example: 135 pounds/3:20 = .675 pounds/second

Rest Day

Seven rounds for time of:
5 Handstand push-ups
10 Pull-ups
20 Squats

Post time to comments.

Run or Row 5K

Post time and modality to comments.

Five slow rounds of:
Deadlift bodyweight, 15 reps
Max reps pull-ups
Max reps dips

Post load and reps for each round to comments.

Rest Day

For time:
30 Muscle-ups or 60 pull-ups and 60 dips.
Dips are rock-bottom (below the nipples), and pull-ups are pulled to the sternum to approximate the muscle-up's value.

Post time to comments.

"We don't use dragons, pole vault, or scaling walls, not yet, but if we had them around we'd use them. What we have done, though, is borrowed freely from weightlifting, gymnastics and their subsidiary efforts. Weightlifting and throwing, their cousins the Kettlebellers, gymnastics and climbing, and the martial arts are all fair game."

• Coach Greg Glassman, CrossFit Journal, December 2003, "Community"

Five rounds for time:
Overhead squat 65 pounds, 15 reps
Row 500 meters
25 Sit-ups

Post time to comments.

"If a workout involves squatting, throwing, and climbing, in a single high intensity effort, it's CrossFit. Similarly, if a workout has you pole-vaulting across a mote of crocodiles, scaling a castle wall, and wrestling dragons, this too is CrossFit. If it looks like CrossFit, it's CrossFit."

• Coach Greg Glassman, CrossFit Journal, December 2003, "Community"

For time:
Wall-ball 28-pound ball, 50 reps
30 Pull-ups
Wall-ball 28-pound ball, 30 reps
20 Pull-ups
Wall-ball 28-pound ball, 20 reps
15 Pull-ups

Our wall-ball default value is 28 pound ball, two feet of travel calculated from an average 8 foot reach and ten foot center of target. Calculate your ball weight times reach to match 56 foot-pounds per rep.

Post time to comments.

Scarlet Knights: Rutgers University is hosting great videos of the basic movements: http://www.scarletknights.com/strength/exercises/exercises.htm

"There are as many variants of the CrossFit theme as there are possible books in a library or thoughts in your head. This is scary or liberating depending on your temperament. Someone who should know better griped recently, 'Every day is a different workout.' Yes it is."

• Coach Greg Glassman, CrossFit Journal, December 2003, "Community"

Rest Day

Rounds at 15-13-11-9-7-5-3 and 1 reps of:
Hang squat clean
Push-up

Post load and time to comments. Use one weight for all the cleans. Divide load in pounds by time to completion to the nearest minute.

Total loads and times for Thursday, Friday, and Saturday workouts. Divide total weight in pounds by time in minutes, rounding to the nearest minute.

Rounds at 15-13-11-9-7-5-3 and 1 reps of:
Barbell Thruster
Pull-ups

Post load and time to comments. Use one weight for all the thrusters. Divide load in pounds by time to completion to the nearest minute.

Total loads and times for Thursday, Friday, and Saturday workouts. Divide total weight in pounds by time in minutes, rounding to the nearest minute.

Rounds at 15-13-11-9-7-5-3 and 1 reps of:
Deadlift
Ring Dip

Post load and time to comments. Use one weight for all the deadlifts. Dips are rock bottom. If dips are not done on rings add five reps to each dip set. Divide load in pound by time to completion to the nearest minute.

Total loads and times for Thursday, Friday, and Saturday workouts. Divide total weight in pounds by total time in minutes, rounding to the nearest minute.

Rest Day

For total time, 30-20- and then 10 rep rounds of:
1½ pood Kettlebell snatch, left, then right arm
Pull-ups

Post time to comments.

Great team skill to inspire trust and confidence: http://www.varsity.com/index.asp?article=15

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Judo falling techniques - falling techniques are important skills: http://www.judoinfo.com/ukemi.htm

7 rounds, for total reps, with 60 second at each exercise:
95-pound Thruster
Pull-ups

This is a fourteen-minute workout; the clock does not stop though the athlete may. Post total reps to comments.

Developing the planche and front lever from Gymnastics coach Christopher Sommer: http://www.dragondoor.com/cgi-bin/articles.pl?rm=mode3&articleid=229