Buy In:  Show up. Mobility Work.

copied and pasted from CrossFit.com

Run 5K

Buy In: Walk the Terminal Loop one time (count to 75 at least one time while you're out walking) Hold the plank position while you count to 75.  Hold the Asian squat while you count to 75.  Tabata set: 2 sets per movement of PVC Push Press>PVC Front Squat>PVC Overhead Heel Raises>PVC Pullups [in case you're confused this equals 4 minutes of work at a minute per movement. The idea is to get you moving quickly. The 3rd movement looks like a calf raise with the bar locked out overhead with hands in a thruster-width grip]

WOD (thanks to Emily G. for this one):

For time(I'm invoking a 20 minute mercy rule on this one):

75 Thrusters (95lbs/65lbs)
Incentive:
The 1st time you drop the barbell, complete 1 round of “Cindy” (5 pull ups, 10 push ups, 15 squats).
The 2nd time you drop the barbell, complete 2 rounds of “Cindy”
...The 3rd, 3 rounds.
The 4th, 4 rounds… on so on and so forth.

Buy In:  Max Reps Pullups/ Pushups. Do the MWod work (watch the video or ask someone at the gym who watched it what to do)

If it rains Row 500 meters max effort x 4.  If its nice enough out Run 800 meters x 4.  Rest as needed between efforts.

copied and pasted from the faq section of CrossFit.com (section 4.3) note- we will be doing the 3 round version. Here's a novel approach for those of you who have performed this WOD several times- consider trying to put yourself in YOUR LEAST favorable order if given the choice.  Ask yourself which approach leads to improvement- making it as easy on yourself as possible, or making it as difficult as you can?

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

 

 

Buy In: Don't do your pullups/pushups today, wait till Wednesday for a re-test. Samson Stretch 2x/side, PVC Shoulder Dislocations x 10,  Asian Squat for 5 Minutes.

Complete 7 Rounds for time of:

6 Squat Cleans (65/115)

12 Pullups

24 Double Unders